Eating enough protein at the right times can help you preserve your muscle mass while also promoting the repair process. Eat at least 2 grams of protein per kilogram of body weight each day. For example, someone who weighs pounds would need grams of protein daily.

To get the most benefit from protein, eat smaller doses of 20—40 grams at frequent intervals throughout the day, such as over 3—4 meals or snacks. Good sources of protein include lean red meat, poultry, fish, dairy, eggs, beans, nuts, and seeds.

Choosing protein sources high in leucine—such as dairy products, meats, and poultry—might be of additional benefit. Omega-3 fatty acids can be particularly helpful in managing inflammation after an injury or surgery.

Foods high in omega-3s include salmon, sardines, tuna, herring, chia and flax seeds, and walnuts. Other fats that help with healing include unsaturated fats such as olive oil, avocados, nuts, and seeds. Examples of vitamins and minerals that support tissue repair and recovery include Vitamins C and D, as well as zinc, potassium, and calcium.

Polyphenols, which are beneficial nutrients found in fruits and vegetables, also help with healing. Water is your best bet, but low-fat milk and other low-calorie drinks , as well as watery fruits and vegetables, can help meet your fluid needs to support recovery.

Keep added sugars, trans fats, and highly-processed foods to a minimum. You might also want to limit or avoid alcohol because it is high in calories and can slow down the healing process.

Instead, fill up on nutrient-rich whole foods such as fruits, vegetables, lean proteins, and complex carbohydrates. Barb is a member of the American Physical Therapy Association and a member of the American Academy of Sports Physical Therapy, where she has been honored with the Academy's highest award, The Ron Peyton Award, and is also a member of the Turner A.

Blackburn Sports Physical Therapy Hall of Fame. She also received the "Lifetime Excellence in Education" award from the AASPT. She is a member of the Female Athlete Triad Coalition, and The Orthopedic Society for Sports Medicine.

Barb enjoys clinical research, and has authored many research and clinical commentary articles on the female athlete, nutrition, functional movement, and movement analysis. She has contributed to 10 textbooks and 5 Home Study Courses on various musculoskeletal topics. She is the editor of the therapeutic exercise textbook entitled "Therapeutic Exercise: Techniques for Intervention" the third edition of which was released in She is also the Senior Associate Editor for The International Journal of Sports Physical Therapy.

Articles Exercises Research Education My Account Newsletter Sign Up. You did not add any gift products to the cart. Check your available gifts! Expert Nutrition Guidelines for Injury Recovery By: Rebecca Moore Add to Favorites.

Nutrition Guidance for Wound Care While you might not view wound care as an energy-draining process, the body actually demands an increased amount of energy so the wound can heal correctly.

Macronutrients to Monitor During Wound Care Carbohydrates: In the proliferative phase of wound healing, carbohydrates stimulate insulin production, which is helpful in the anabolic processes. Here are some of her top tips:2 Post-Injury Nutritional Tips Trauma or surgery may require up to 20 percent more calories, and crutching requires two to three times more energy than walking.

If your athlete or patient is dealing with post-op nausea, recommend bland foods like bananas, rice, applesauce and toast, as well as smaller and more frequent meals with nutrient-dense liquids like smoothies. Constipation can also occur after surgery, in which case you can recommend increasing fluid and fiber intake.

If antibiotics are prescribed, include prebiotic and probiotic-rich foods to restore the beneficial bacteria involved in digestive and immune health that antibiotics can remove. Prebiotic options include jicama, onion, garlic, asparagus, oats, wheat, barley and mushrooms.

Probiotic options include yogurt, kombucha, sauerkraut, miso soup and kimchi. Increase protein intake alongside the amino acid leucine to maintain anabolic function during the immobilization phase.

Leucine rich foods include cheese, meat, fish, nuts and seeds and tempeh. For best results, consume 20 to 35 grams of leucine-rich protein every three hours during the day and before bed. Control inflammation by swapping pro-inflammatory fats like fried and greasy foods, processed meats and vegetable oils with anti-inflammatory fats found in olive oil, avocado, fish, flax, nuts and seeds.

Antioxidant-rich fruits like goji berries, blueberries, tart cherries, elderberries and pineapple can also help control inflammation, and speed up healing. While the athlete or patient may want to reduce carbohydrate intake to control body weight, whole grains provide many nutrients that fuel and support rehabilitation and healing.

Rather than looking at an injury and forced period of rest as a reason to cut back on calories, though, reframe it as a chance to swap some fast calories, like white pasta and bread, for more nutrient-dense carbohydrate sources like wild rice and vegetables, says Ziesmer.

Instead, focus on healthy plates. This is also a great chance for your athlete to dial in their nutrition, learn to cook some new dishes, and experiment with different foods without worrying about how it will affect game day.

If your athlete has had issues with disordered eating in the past, seeking professional help is even more important, since injuries that take them away from training can be triggering for athletes who struggle with body image issues.

When recovering from an injury, good nutrition matters just as much as it does when an athlete is training hard. Finally, consult with a dietitian, especially if the athlete is going to be out of the game for a while or has struggled with disordered eating in the past.

Sign up for the TrueSport Newsletter and receive a FREE copy of our Sportsmanship Lesson. Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know.

First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary. And third, goals need to be challenging in order to be worthwhile.

As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title.

I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day. So, as a reminder, I created a pyramid of goals that I kept right above my bed.

This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top.

The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one.

Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you.

First, healthy thoughts often lead to healthier bodies. And third, true beauty goes deeper than the skin. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin.

In the lead up to the Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself. So I changed my diet. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear.

In the end, it cost me heavily going into the London games. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like.

Today, if I feel like having a chocolate chip cookie, I have one, just not every day. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body.

Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you. Today, I want to talk to you about being a good sport. First, real winners act the same toward their opponent, whether they win or lose.

Home » 6 Best Foods to Eat While Recovering From Sports Injuries. Of course, making an appointment with a qualified orthopedic specialist is the easiest way to do this. If necessary, your orthopedist will also discuss potential surgeries with you.

While these factors are important, maintaining a proper diet is equally as essential. When recovering from a sports injury, the right diet can minimize recovery time, streamline the process and help you reach your goal sooner than anticipated. Keep reading for more information! Eating the right amount of protein can reduce the risk of losing a significant amount of muscle mass.

Therefore, you should focus on eating the right amount of chicken with the occasional helping of beef. Fish can also be a major source of healthy protein. Also, non-meats like beans, tofu, and nuts can be a steady part of your diet as well.

An orthopedist familiar with your recovery plan can provide specific advice about appropriate protein intake and how to care for your injury at home. One of the main goals during sports injury recovery is reducing inflammation. Fortunately, Vitamin-C can help you accomplish that.

Vitamin-C has anti-inflammatory properties, which can decrease or prevent inflammation. The obvious place to start is with citrus fruits — such as oranges and grapefruits.

Bell peppers, spinach, broccoli, tomatoes, and kiwi also have plenty of vitamin C. Sports injuries like a sprained ankle can cause a lot of inflammation in the affected area.

Foods with omega-3 fatty acids can help control this inflammation. Fish already rich in protein contains a considerable amount of omega-3 fatty acids. However, ingesting too many omega-3 fatty acids could potentially have the opposite effect.

Therefore, rather than taking vitamin or powder supplements, be sure to eat foods that contain these nutrients. Omega-6 fats, which are often present in oils, also lower inflammation. Canola oil, sunflower oil, corn oil, and other similar products are great for cooking, and can provide this benefit.

Coconut oil is another common way for those dealing with arthritis to decrease inflammation. Consult with a dietician or qualified orthopedist for more information about omega-3 fatty acids in your diet. Chen L, Deng H, Cui H, et al. Inflammatory responses and inflammation-associated diseases in organs.

Published Dec Tipton KD. Nutritional support for exercise-induced injuries. Sports Med. Wang PH, Huang BS, Horng HC, Yeh CC, Chen YJ. Wound healing. J Chin Med Assoc. Mamerow MM, Mettler JA, English KL, et al. Dietary protein distribution positively influences h muscle protein synthesis in healthy adults.

The Journal of Nutrition. Joyce D. Sports Injury Prevention and Rehabilitation. Routledge; New York, NY, USA: Jeromson S, Gallagher IJ, Galloway SD, Hamilton DL. Omega-3 fatty acids and skeletal muscle health.

Mar Drugs. Published Nov Musumeci G. Post-traumatic caspase-3 expression in the adjacent areas of growth plate injury site: A morphological study.

Koundourakis N. Muscular effects of vitamin D in young athletes and non-athletes and in the elderly. Todd J.

Vitamin D: Recent advances and implications for athletes. Sport Med. Moores J. Vitamin C: a wound healing perspective. Br J Community Nurs. DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review.

Orthop J Sports Med. Published Oct Goolsby MA, Boniquit N. Bone health in athletes. Sports Health. Warden SJ, Davis IS, Fredericson M. Management and prevention of bone stress injuries in long-distance runners.

J Orthop Sports Phys Ther. Chu A, Holdaway C, Varma T, Petocz P, Samman S. Lower serum zinc concentration despite higher dietary zinc intake in athletes: A systematic review and meta-analysis.

van Dronkelaar C, van Velzen A, Abdelrazek M, van der Steen A, Weijs PJM, Tieland M. Minerals and sarcopenia; the role of calcium, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc on muscle mass, muscle strength, and physical performance in older adults: A systematic review.

J Am Med Dir Assoc. Volpe SL. Magnesium and the athlete. Curr Sports Med Rep. Yang DF, Shen YL, Wu C, et al. Sleep deprivation reduces the recovery of muscle injury induced by high-intensity exercise in a mouse model.

Life Sci. Mohammed WA, Pappous A, Sharma D. Effect of mindfulness based stress reduction MBSR in increasing pain tolerance and improving the mental health of injured athletes. Front Psychol. Published May By Rebecca Jaspan, MPH, RD Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.

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Develop and improve services. Use limited data to select content. List of Partners vendors. Sports Nutrition. By Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.

Rebecca Jaspan, MPH, RD. Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Medically reviewed by Barbie Cervoni MS, RD, CDCES, CDN. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. What to Know About Injuries. How Food Helps Recovery. What Foods to Choose.

Other Considerations. Frequently Asked Questions. Sports Injury First Aid Treatment. Most Common Sports Injuries Sprain : A sprain is an overstretching or tearing of ligaments or tissues that connect two bones together at a joint. They most commonly occur at the ankle when you accidentally twist your ankle in an awkward motion.

Strain : A strain is an overstretching or tearing of muscles or tendons—the thick fibrous cords of tissue that connect bone to muscle. A pulled muscle is one type of strain.

Stress fracture : Stress fractures are tiny cracks in bone that are caused by repetitive force, often due to overuse. They are commonly seen in weight-bearing bones such as the lower legs and feet. Broken bone : A broken bone is a complete or partial break in the bone caused by trauma, overuse, or diseases of weakened bone.

Dislocation : In some instances, an injury may cause a bone to be dislocated, or forced out of its socket. This can lead to swelling and weakness.

Concussion : A concussion is a type of brain injury that is caused by a bump, blow, or jolt to the head or by a hit to the body that causes the head and brain to move rapidly back and forth.

Inflammation : One of the most common types of inflammatory injuries are shin splints, which occurs when the muscles and tendons around your shin become inflamed.

What Is Zumba? An Overview of Sports Medicine. Anti-Inflammatory Medications for Muscle Strain and Injury. Fitness and Nutrition News. Nutrition's Role in Physical Fitness: Why You Need to Consider Both.

When Should I Run Through Pain? Frequently Asked Questions What foods help to heal wounds? Learn More: 12 Healing Foods to Eat After an Injury or Surgery. How do you help your body heal faster? Learn More: Eating Fruits and Vegetables Linked to Lower Stress. How does nutrition affect injury recovery?

Learn More: 7 Exercises to Prevent Muscle Loss. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Routledge; New York, NY, USA: Jeromson S, Gallagher IJ, Galloway SD, Hamilton DL. s6 DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF.

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