Nutrition for Injury Recovery:
How & What to Eat to Heal Better & Faster
By Rachel Elery,
Health & Wellness Coach
Elery Coaching
Hi! My name is Rachel, and as a Health & Wellness Coach, I’m in the business of studying and applying how nutrition can help us.
When navigating nutrition for injury recovery, it really isn’t as complicated as we may think. Let’s look at it this way. Our bodies require a certain amount of energy (calories) to function optimally - for our brains to think, hearts to beat, eyes to blink, etc. When we add stress and activity to the mix, this creates a greater need for energy to ensure we can recover and restore properly enough to manage all the stress demands we place on ourselves.
Injury tends to show up for a few reasons:
Overtraining/overuse
Under-fueling
Improper technique/form
Poor sleep/stress management
Nutrient deficiencies
Though they are only a couple of pieces of the puzzle, the quality and quantity of what we consume plays a significant role in injury recovery, and that’s what I’m going to talk about today.
When it comes to performing well, whether that means in a high-level competitive arena, a recreational sport, an on-site active job, or any other performance-based exertion, it is imperative that we are consuming enough food to not only recover from the demands of our actions, but to continue to improve and build on our foundation to become stronger, faster, and more resilient. The amount of calories (energy) required for each person is uniquely dependent on their goal, volume, and intensity, as well as the way that individual responds to that energy.
To understand how your nutrition is stacking up, I recommend testing your average food intake for 1-2 weeks using tools like a food tracking app and/or staying consistent enough with your meals to be able to confidently check a few boxes by asking:
Am I recovering well or am I remaining sore for prolonged periods of time?
Is the quality or quantity of my sleep poor?
Am I hungry outside of regular food consumption times?
Am I waking in the night hungry?
Am I making quality food a priority?
If any, or all of these answers are a “no”, it’s highly likely that your nutritional intake is too low to perform at or feel your best. When it’s too low to support energy levels and output demands, muscle loss can occur, energy can drop, and your recovery can slow down and be compromised.
If you’re feeling like you’re the culprit of under-fueling, don’t worry! What’s most important is being open to learning and exploring, and making small adjustments over time. Trust that this process requires practice and repetition, and most often, another pair of eyes when emotions, stress, and feelings distract from what we need. Consistency leaves clues. The more consistent we are, the more information we gather, and the more we learn about ourselves and our own unique needs.
In addition to food quantity, food quality is equally as important. This is why macro and micro-nutrients are now so widely discussed.
Macronutrients (protein, carbohydrates, and fat) make up the bulk of our food, while micronutrients (such as vitamins and minerals) are found in more nutrient-dense foods that keep us energized and our systems running optimally. If you are trying to ensure that you recover well from an injury, you will want to make sure that you are not only eating enough for your body to restore and recover properly, but that you are focused on the big ticket items:
PROTEIN: It’s not just for weightlifters and body builders. Everyone needs protein for tissue repair, and regeneration of muscle, tendons, ligaments and bones. Sources: lean meats, fish, eggs, dairy, beans, tofu, lentils Recommended Intake: 0.7-1.2g/lb of body weight for recovery.
CARBOHYDRATES: Not all carbs are created equal, and the “good kind” (ie: complex carbs) can provide energy to support immune function and tissue repair. Nutrient-dense foods such as fruits high in antioxidants, vegetables, and foods with fiber that have key nutrients such as vitamin C, D, zinc and calcium, can help accelerate healing time. Sources: whole grains, fruit, starchy veggies, legumes Recommended Intake: 40-45% of total caloric needs.
FATS: Remember back in the 80's & 90's when “fat” was taboo and everything went “fat-free”? Well, little did we know that healthy fats are not only good for us, but necessary and integral to our overall health. Healthy fats to help manage swelling and reduce excess inflammation Sources: Omega-3 fatty acids such as salmon, walnuts, chia/flax seeds, olive oil Recommended Intake: 20-35% of caloric needs.
Additionally, anti-inflammatory foods such as turmeric, ginger, berries, leafy greens, and green tea can be helpful in promoting a faster recovery time.
On the flip side, a diet that has too much processed food, excessive added sugars, refined oils, and alcohol (yes, alcohol), can increase systemic inflammation and slow down the healing process.
As we all know, water is critical and required all day, every day. Don’t just wait until you “feel” thirsty, keep your body topped up and hydrated throughout the day. Hydration can help flush out toxins and assist with inflammation control. Remember to double down on the H20 during & after your workout.
In summary, if your nutrition quality and quantity is poor, recovery time can increase significantly – by days, weeks, or even months. When your nutrition is optimized, your body will heal more efficiently, reducing downtime, and preventing the risk of re-injury.
