When you’re injured, your body shifts into full repair mode. This process — inflammation, tissue rebuilding, and muscle preservation — all needs nutrients and energy.
Even if you’re moving less, your body still burns energy to heal. Slashing calories or skipping key nutrients can slow recovery and even increase muscle loss.
Top Nutrition Tips for Injury Recovery
1. Calories
It’s common to assume you need to eat far less when you’re not training — but this isn’t always the case during recovery. Even though you’re less active, your body is working hard behind the scenes to heal. In fact, the first 5 days after injury are crucial for repair, and this process requires energy.
2. Protein
Muscle loss is a real risk during recovery, especially if you’re immobilised. Protein helps preserve muscle mass, supports immune function, and aids in tissue repair.
If your appetite takes a hit during recovery (which is common), liquid protein sources like smoothies, shakes, or milk-based drinks can be an easy way to hit your target.
Goal: Aim for 1.6-3g of protein per kg body weight daily, spread evenly across meals and snacks.
3. Collagen + Vitamin C
Collagen has gained attention for its potential role in supporting tendon and ligament healing. Research suggests that taking 15-25g of collagen peptides before rehab sessions could enhance recovery by providing key amino acids when blood flow to the injury is increased.
Tip: Collagen works best when paired with vitamin C — about 50mg — to trigger collagen production.
4. Creatine
Creatine isn’t just for gym performance — it may also help reduce muscle loss during periods of disuse, such as when you’re resting after an injury. There’s also emerging evidence that creatine could support recovery from traumatic brain injuries by helping protect nerve cells.
Dosage: 5g creatine monohydrate daily. If you’re new to creatine, you could do a loading phase with 20g per day for 5 days, if you have GI issues, then drop to 5g daily.
5. Omega-3s
Inflammation plays a necessary role in healing, but too much or prolonged inflammation can slow progress. Omega-3 fatty acids, found in oily fish or supplements, can help regulate excessive inflammation.
There’s also some evidence that omega-3s might support muscle protein synthesis and reduce muscle loss when you’re not as active.
Goal: 2000-4000mg omega-3 daily.
6. Vitamin D & Calcium
For bone-related injuries (like fractures), vitamin D and calcium are essential. They help support bone mineral density and aid the repair process. This is especially important if you have low baseline levels.
Bonus tip: A nutrient-dense, whole food diet plays a key supporting role too. Vitamins A, C, E, K, plus zinc, contribute to overall tissue repair and immune function. Getting plenty of fruits and vegetables ensures you’re also benefiting from antioxidants that help reduce oxidative stress during healing
Quick Check: Are You Eating for Recovery?
Ask yourself:
Am I keeping my calories steady?
Am I eating protein regularly?
Am I getting enough vitamins & minerals?
Am I supporting inflammation (not just suppressing it)?
Final Thoughts
Injuries suck — but your plate can be part of the solution. Nutrition isn’t just about fuelling workouts; it’s also about fuelling recovery. Give your body what it needs, and you’ll be back doing what you love, sooner and stronger.
