Nourish to Flourish: A Dietitian’s Guide to Injury Recovery

By: Kendra Langager | Registered Dietitian | IG @kendrajoellenutrition

Injuries can be a frustrating part of leading an active life. When you’re an athlete, the last thing that you want to think about is an injury that sidelines you from your sport or requires a period of decreased activity. Nutrition is often overlooked, but can be an important part of recovery and can help you get back to your sport as fast as possible. Here are some of my top nutrition tips to support your body’s healing process.

1. Eat Enough

A lot of athletes are tempted to decrease their total caloric intake when they’re injured because they aren’t exercising as much. Depending on the type and severity of the injury though, metabolic rate may actually increase to help support the healing process. Not eating enough may sideline you for even longer and undermine your rehab efforts. Rather than focusing on how to restrict food intake to match decreased movement, think about how you can best eat to support healing.

Gaining weight while injured is a common fear but remember that small fluctuations in weight are normal throughout the year and different training seasons. If there is a change that occurs, most active individuals, who were fuelling appropriately prior to injury, will go back to their normal weight once they return to a full training schedule. Not meeting nutrient requirements will have more of a detriment on long-term healing and performance than a small change in body composition.

2. Prioritize Protein

When injured, your body is under stress, and protein is needed to support muscle protein synthesis and minimize muscle loss. If you don’t eat enough protein, chances are your healing will be delayed. The amount of protein may need to be increased or adjusted, but a good place to start is to try to get one gram of protein per pound of body weight.

To help get enough protein:

• Spread protein out throughout the day
• Eat a high-protein bedtime snack
• Drink your protein — smoothies, protein shakes
• Use protein powder (protein powders can be used in more than just drinks— try adding it to your baking, an oatmeal bowl, or so much more!)

Leucine, a branched-chain amino acid, is especially important during injury recovery as it helps to stimulate muscle protein synthesis. Generally, aim for about 3g per serving.

Sources of Leucine:

• Dairy products
• Meat/Poultry/Fish
• Tofu
• Eggs

3. Don’t Forget about your other Macros

Carbohydrates are the body’s main source of fuel. When we eat enough carbs, it means that protein can be used to repair tissue and maintain muscle mass. If we’re not eating enough carbs, then we run the risk of breaking down muscle to use as fuel, which we especially want to avoid when injured. The amount of carbohydrate that you eat may be a bit less than you’re used to depending on your sport. Try to include a variety of carbs such as fruit, starchy vegetables, and whole grains.

Carb Goal: Minimum 1.4 g/lb body weight

Fat is also essential to the recovery process and plays an important role in minimizing inflammation. Saturated fats can be pro-inflammatory so mostly focus on including monounsaturated and omega-3 fats.

Recommended Sources of Fat:

• Avocados
• Nuts & Seeds
• Fatty Fish
• Olive Oil

4. Find ways to include fibre

A lot of pain medications have the unfortunate side effect of causing constipation. If you’re taking pain meds, one way to help mitigate this is to intentionally include fibre (and water) in your diet. Some athletes may also need to consider a fibre supplement such as psyllium.

Fibre Foods:

• Whole grains
• Fruits & Veggies
• Legumes such as beans and lentils

5. Supplements

The most important nutrition advice for recovery is to eat enough to support your overall caloric, macronutrient, and micronutrient needs, and no supplement can make up for this. Most individuals who are eating a varied diet with whole grains, lean meats, plant-based proteins, and plenty of fruits and vegetables won’t need to take any supplements during the recovery process. Saying that, there may be specific cases or injuries where supplementation is warranted. I always recommend that individuals speak with a dietitian prior to starting a supplement to discuss its safety and efficacy and make sure that it’s the right fit for the individual.

And as with most nutrition-related topics, every single person will have unique needs. Listen to your body, learn what it needs, and if warranted, consult a dietitian.

Before you know it, you’ll be back to your sport in no time.