Rest and nutrition matter during recovery from a sports injury.
It is useful to distinguish an initial healing phase and a later rehabilitation phase, although these processes overlap.
Nutrition during injury: the healing phase
Healing involves three overlapping processes: inflammation, proliferation and remodelling.
Inflammation has a role
Inflammation is part of the normal response that initiates tissue repair. Whether to use ice or anti-inflammatory medication depends on the injury and clinical assessment; do not stop prescribed treatment on the basis of a nutrition article.
Excessive or prolonged inflammation can also be unhelpful. A balanced diet supports recovery, but individual foods do not precisely control this response.
Dietary omega-3 fats come from foods such as ground flaxseed and other seeds, and oily fish. Avocado mainly supplies monounsaturated fat rather than being a major omega-3 source.
Overall fatty-acid intake matters more than treating the omega-3 to omega-6 ratio as a single target. It is not established that all omega-3 supplements hinder recovery. Their use should depend on the evidence, dose and individual clinical circumstances; omega-6 fats should not automatically be labelled harmful.
Nutrition during injury: the rehabilitation phase
Adjust calories without drastic restriction
Match energy intake to your needs, which may decrease with reduced training but can also increase with tissue repair. The original estimate of a 15–40% rise above basal metabolism is not a universal rule for every sports injury. Excessive restriction can compromise recovery, so assess needs individually.
Adjust carbohydrates and ensure enough protein
With less training and movement, you may need fewer carbohydrates. However, combining severe energy restriction with too little protein can worsen muscle loss, especially early in immobilisation. Aim to minimise losses in muscle mass and function without automatically prescribing an energy surplus to everyone. Recovery nutrition depends on the injury, person, goals and circumstances.
Supplements
An intake around 2 g of protein per kg of body weight per day may be useful in some rehabilitation plans, but it does not guarantee prevention of muscle loss. Supplements can help meet a target when appropriate. Leucine is one amino acid involved in stimulating muscle protein synthesis and is found in eggs, soya, dairy, peanuts, meat and fish.
Some studies have explored creatine during immobilisation and rehabilitation, with mixed results. For background, read “Creatine: Now You Know”.
Major wounds and burns can substantially increase energy and protein needs and require clinical nutrition care. Protein also supports normal immune function.
Calcium and vitamin D
When a fracture is involved, adequate calcium and vitamin D deserve attention. Calcium sources include dairy products, sardines eaten with their bones, almonds, chickpeas and broccoli.
There is no universal guarantee that 15 minutes of sun supplies enough vitamin D. Production varies and unprotected UV exposure has risks. Dietary sources include fortified dairy products, egg yolks and oily fish such as salmon, sardines and mackerel.
What about collagen, shark cartilage and hyaluronic acid?
Oral collagen does not travel intact straight to a painful knee. It is digested into amino acids and peptides. It is low in leucine and lacks a complete essential amino acid profile, so it should not replace high-quality protein. Some research examines specific collagen or gelatin protocols, but evidence does not justify a blanket promise of injury repair.
Antioxidants
Fruit and vegetables contribute nutrients and plant compounds within a diet supporting recovery. Include a variety of fruit and vegetables and use spices such as turmeric if you enjoy them; culinary use is not a proven treatment for an injury.
And antioxidant supplements?
Recovery takes time, and no supplement offers an instant solution. Food supplies nutrients while the body also has its own antioxidant defence systems.
Reactive oxygen species have signalling roles involved in training adaptation. Excessive oxidative stress can still be harmful, so it is inaccurate to call all free-radical production harmless.
Defence enzymes include superoxide dismutase, glutathione peroxidase and catalase, which help limit oxidative damage.
A varied recovery diet should include fruit, vegetables, pulses, nuts, wholegrains, seeds and suitable oils. Training does not automatically create a need for high-dose antioxidant supplements.
Unsupervised antioxidant supplementation can have unwanted effects and may interfere with some adaptations. Discuss any proposed supplement with a qualified professional.
A suitable diet provides enough energy, protein and other nutrients to support healing and rehabilitation. It can reduce nutritional risks but cannot prevent every injury or eliminate all consequences.
Here are three nutrient-rich recipes to add variety during recovery:
Baked mackerel with potatoes, onion and parsley
Mackerel provides omega-3 fats, with the amount varying by species and product. Potatoes supply carbohydrates and some fibre; their resistant starch content depends partly on preparation and cooling.
Ingredients
- Mackerel 120 g
- Parsley 3 g
- Olive oil 5 g
- Table salt 1 g
- Onion 50 g
- Black pepper 1 g
- Potato with skin 100 g
Method
- Prepare clean mackerel fillets, removing the head, bones and skin as required.
- Wash and halve the potatoes.
- Peel and thinly slice the onion.
- Put the potatoes, onion, olive oil, a pinch of salt and chopped parsley on a baking tray.
- Preheat the oven to 180°C and bake for 15 minutes.
- Add the mackerel to the tray.
- Bake for another 10–15 minutes, until the fish is cooked through and potatoes tender. Adjust for their size.
- Season and serve together.
Figures per serving
Calories: 363
Protein: 28% | Carbohydrates: 25% | Fat: 47%
Cocoa spread with avocado, hazelnuts and coconut oil
This homemade cocoa spread offers a different ingredient mix from many commercial products. Hazelnuts and avocado provide mainly unsaturated fats and cocoa contributes polyphenols. Coconut oil is high in saturated fat, so its presence alone does not make the spread healthier.
Ingredients
- Cocoa powder 30 g
- Avocado 70 g
- Olive oil 5 g
- Hazelnuts 40 g
- Liquid sweetener 3 g
- 70–85% dark chocolate 5 g
Method
- Process the hazelnuts for several minutes until they form a smooth, creamy paste.
- Add the peeled avocado, cocoa powder, coconut oil and liquid sweetener, then blend.
- Transfer to a serving container. Refrigerate promptly and use soon.
Figures per serving
Calories: 587
Protein: 7% | Carbohydrates: 27% | Fat: 66%
Lentil salad with lamb’s lettuce, strawberries and cottage cheese
Cottage cheese provides protein with a mild flavour and a distinctive texture. Fat content varies according to the milk used. Combined with lentils, leafy vegetables and strawberries, it makes a varied, filling dish.
Ingredients
- Cooked lentils 150 g
- Strawberries 80 g
- Lamb’s lettuce 40 g
- Balsamic vinegar 5 g
- Olive oil 5 g
- Table salt 1 g
- Cottage cheese 40 g
Method
- Rinse and drain the cooked lentils and put them in a bowl.
- Add chopped strawberries, lamb’s lettuce and cottage cheese.
- Whisk the measured olive oil and vinegar with a pinch of salt to make the dressing.
- Add to the bowl, toss and serve.
Figures per serving
Calories: 308
Protein: 25% | Carbohydrates: 52% | Fat: 23%
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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.
