What should you eat to help reduce injury risk?
Some injuries happen unexpectedly through falls, collisions and impacts. Others, including some tendon problems and bone stress injuries, develop over time when loading exceeds recovery. They do not always go from 0 to 100 instantly, but they are not all predictable or preventable either.
Injury has many causes beyond nutrition, and each person’s circumstances differ. The following general suggestions can help address nutritional factors without promising complete prevention.
Give your body what it needs when it needs it
Insufficient energy and nutrient intake can increase health and injury risks in athletes. Exercise increases the importance of an appropriate supply of energy, macronutrients and micronutrients. Aggressively restricting food to lose weight or body fat quickly may compromise recovery and bone health. See this study.
Prioritise nutritious everyday foods
Many ultra-processed foods are energy-dense and relatively low in fibre or some micronutrients, but the category is diverse. Avoid claiming that every processed food is nutritionally empty or that all sugars and fats directly cause inflammation. Consider the overall diet and practical sporting needs.
Include plenty of variety
A varied diet helps meet the body’s many nutritional needs. The original article refers broadly to more than 100 dietary nutrients and compounds; the practical message is to avoid repeatedly missing key food groups. Nutrient inadequacy can contribute to problems, but it does not inevitably cause an injury.
Manage stress
Psychological stress, demanding training, alcohol and prolonged low energy availability can all affect recovery. Cortisol and oxidative stress are part of complex responses, rather than a simple process in which cortisol directly ruins cells.
Fruit and vegetables supply antioxidant nutrients and other useful compounds. Research has also explored cocoa polyphenols in young footballers; a change in muscle-damage markers in one study does not establish injury prevention. Dark chocolate labelled 70% or 80% cocoa can contain more cocoa than milk chocolate, but polyphenol content also depends on processing.
Do not underestimate sleep
Plan meals and training to support comfortable sleep. Large late meals or intense late sessions disturb some people, but responses differ. Foods such as eggs contain tryptophan, a precursor involved in serotonin and melatonin pathways; eating one food is not a guaranteed sleep aid.
Melatonin may help in specific sleep or circadian problems, but it is not risk-free and may be regulated as a medicine. The original article described escalating from 0.5 mg to 1 mg, 2 mg and potentially 10 mg; this is not an appropriate universal self-dosing protocol. Do not keep increasing the dose without professional advice. Discuss persistent insomnia, interactions and suitability with a healthcare professional.
Polyunsaturated fats and inflammation
When starting or returning to running, progress gradually and account for fitness, previous injury, joint symptoms and current loading capacity. A qualified professional can help plan training.
Body weight influences joint loading, but the source’s comparison of 500 g lost with 1.8 kg less knee load comes from a specific context and is not a universal running equation. Swimming, cycling or an elliptical trainer can be useful options while building strength and tolerance; body size alone does not determine whether someone can run.
Include suitable sources of unsaturated fats, including omega-3 fats from oily fish, walnuts and chia or flaxseed, along with fruit and vegetables containing flavonoids. Omega-6 fats are not inherently inflammatory and should not automatically be restricted. Supplements require individual assessment.
Hydration
Appropriate hydration supports normal function and performance, although it cannot prevent every injury.
Body water is distributed inside and outside cells. Sweating and urination change fluid and electrolyte balance, and the body regulates movement between these compartments.
Water is needed for biochemical processes and temperature control. Both dehydration and overdrinking can be harmful: match drinking to conditions, exercise and your needs rather than forcing excessive fluid.
Recover well after training or competition
Exercise uses fuel and stresses tissues. Food and rest support the recovery process.
Electrolytes, particularly sodium, may be needed alongside fluid after substantial sweating. Ordinary meals can often supply them; sports drinks are useful in some circumstances rather than essential for everyone.
Protein supports tissue repair, carbohydrates replenish glycogen, and fats and micronutrients contribute to normal function.
There is no universal 30-minute deadline for protein. Research such as this study suggests that total daily intake and meal distribution matter. Eating 30 minutes before or 3 hours after may still support recovery, although earlier intake can be useful when training fasted or when sessions are close together.
Aim to meet your needs consistently. If a professional plan is unavailable, build balanced meals providing protein, carbohydrates and fats, adapted to training. For more ideas, see our post-workout recommendations.
Here are three recipes and the nutrients they contribute:
Baked salmon with sautéed broccoli, carrot and red onion
Salmon does not prevent injuries by itself. It supplies high-quality protein and omega-3 fats, while the vegetables add a range of nutrients and fibre. Avoid reducing injury prevention to a single food or a fixed fatty-acid ratio.
Ingredients
- Salmon 120 g
- Honey 5 g
- Ginger 1 g
- Tamari soya sauce 10 g
- Red onion 60 g
- Carrot 60 g
- Broccoli 80 g
- Table salt 1 g
- Olive oil 5 g
- Black pepper 1 g
- Chives 1 g
Method
- Mix the soy sauce, honey and grated or finely chopped ginger in a bowl.
- Preheat the oven to 200°C.
- Put the salmon on a tray and add the sauce and black pepper.
- Bake for around 20 minutes, until cooked through.
- Heat the oil in a frying pan and sauté the red onion, carrot and broccoli.
- Serve the vegetables with salmon, a pinch of salt and chopped chives.
Figures per serving
Calories: 313
Protein: 37% | Carbohydrates: 26% | Fat: 37%
Whipped fresh cheese with oats, strawberries and dark chocolate
Dairy and eggs supply complete protein with essential amino acids useful for recovery. Oats contribute carbohydrates and fibre, strawberries provide vitamin C, and cocoa contains polyphenols. Together they offer a varied snack rather than a specific injury treatment.
Ingredients
- Strawberries 70 g
- 70–85% dark chocolate 10g
- Rolled oats 30 g
- 0% fat whipped fresh cheese 125 g
Method
- Put the whipped fresh cheese in a glass bowl.
- Add washed, chopped strawberries, oats and chopped dark chocolate.
Figures per serving
Calories: 292
Protein: 29% | Carbohydrates: 47% | Fat: 25%
Broad bean, spring garlic, asparagus and egg sauté
Eggs supply complete protein and fat. Vegetables and cooked broad beans add fibre and volume, making a nutrient-rich meal. During fat loss, adequate overall energy and recovery remain important; this dish alone cannot prevent injury.
Ingredients
- Asparagus 60 g
- Young garlic 80 g
- Raw egg 60 g
- Paprika 5 g
- Olive oil 5 g
- Cooked broad beans 50 g
Method
- Clean and chop the asparagus and spring garlic. Sauté in a little olive oil.
- Once lightly browned, add the cooked broad beans and a little more oil. Increase the heat, crack the eggs over the vegetables and cover. Once setting, reduce to low and cook through.
- Turn off the heat, rest briefly and serve carefully to keep the yolks intact.
Figures per serving
Calories: 249
Protein: 27% | Carbohydrates: 20% | Fat: 53%
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To take these recommendations further and adapt them to your goals, training and actual needs, INDYA offers a sports nutritionist to design and adjust a personalised nutrition plan.
Further reading
Dietary fatty acids regulate joint repair and the development of osteoarthritis after joint injury
