Nutrition for Recovery and Injury
Eating to repair, rebuild and get back to full strength
Whether you are bouncing back from a hard training block or working through an injury, nutrition gives your body the raw materials to repair. Good nutrition supports the healing process. It works alongside your medical and physiotherapy care, never instead of it.
Fuel the repair, do not crash diet
It is tempting to cut calories hard when you cannot train, but healing costs energy. Under-eating slows repair and can cost you muscle at the very time you want to protect it. Keep eating enough, keep protein high, and adjust total calories only modestly for your lower activity.
The building blocks
| Nutrient | Why it matters for repair | Where to get it |
|---|---|---|
| Protein | The priority for rebuilding tissue and protecting muscle | Aim higher during recovery, 20 to 40 g spread across meals |
| Energy | Healing needs fuel; deep deficits slow it down | Enough carbohydrate and overall calories |
| Collagen + vitamin C | May support tendon, ligament and bone tissue | Take vitamin C alongside; citrus, peppers, berries |
| Omega-3 | May help manage inflammation as part of a balanced diet | Oily fish, flax, walnuts |
| Calcium + vitamin D | Important for bone healing | Dairy or fortified alternatives, sunlight, supplement in winter |
| Colourful fruit & veg | Antioxidants and micronutrients for repair | A wide variety, eat a rainbow |
After hard sessions: refuel, repair, rehydrate
For everyday training recovery, the basics still apply: refuel with carbohydrate, repair with protein, and rehydrate with fluids and electrolytes, sooner rather than later after the session.
A note on scope
This is general nutrition guidance to support recovery. It does not diagnose or treat injuries. Always follow the advice of your GP, physiotherapist or medical team, and see them for any injury that is severe, not improving, or causing you concern.
This leaflet is general nutritional guidance for education only. It is not medical advice, diagnosis or treatment, and it does not replace advice from your GP or a registered dietitian. Always check with a qualified professional before making significant changes, particularly if you have a health condition, are pregnant, or take medication.