Fueling Your Recovery
How Nutrition Can Help You Heal After an Injury
Guest Blog: By Enjely Mora, MS, RD, LDN,cPT Sports Dietitian, Personal Trainer & Owner of Enriched Mind & Body, LLC — In Collaboration with FIXXED Studios
Getting injured can feel like the ultimate setback. Whether you’re recovering from surgery, a sprain, or a stress fracture, the healing process can be frustrating — both physically and mentally. While rest, physical therapy, and medical care are essential, nutrition plays a critical (and often overlooked) role in how quickly and effectively your body recovers.
As someone who’s worked with athletes at all levels — and with a background in the Marines and aerial arts — I know injuries affect more than just your body. They impact your strength, mobility, and confidence. Over the years, I’ve seen how fueling the body properly can shorten recovery time, preserve muscle, and help people come back stronger.
Why Nutrition Matters During Recovery
Healing is a high-energy process. Even with less activity, your body may need more calories and nutrients to repair tissues, manage inflammation, and rebuild strength. Cutting back too much or missing key nutrients can slow healing and prolong your time away from activity.
1. Don’t Drastically Cut Calories
Energy needs can rise by 15–50% during recovery . Significant calorie cuts can delay tissue repair and cause muscle loss.
Keep meals balanced with lean protein, complex carbs, and healthy fats.
Adjust portions slightly if needed, but avoid skipping meals.
2. Prioritize Protein — Quality, Timing, and Enough
Protein supports tissue repair, muscle preservation, and strength gains.
Aim for 1.6–2.4 g/kg/day of protein during recovery.
Spread intake across 4–5 eating occasions every 3–4 hours .
Include high-quality sources like poultry, fish, Greek yogurt, tofu, eggs, or plant-based blends.
A 20–40 g protein snack before bed (casein-rich) may help overnight muscle repair.
3. Fuel Your PT Sessions
Physical therapy is where your body regains strength and mobility — and being properly fueled improves energy, focus, and recovery.
1–2 hours before PT: Eat carbs + protein (smoothie, yogurt with fruit, turkey wrap).
Hydrate before and after to support muscle function.
Within 30–60 minutes after PT: Refuel with 20–30 g protein + carbs.
4. Manage Inflammation with the Right Foods
Some inflammation helps healing, but too much can slow it down.
Include omega-3-rich foods like salmon, chia seeds, and walnuts.
Eat colorful fruits and vegetables for antioxidants.
Limit heavily processed foods, added sugars, and trans fats.
5. Focus on Key Micronutrients
Micronutrients that play a role in healing include:
Vitamin C (collagen synthesis) – citrus, peppers, berries
Vitamin D & Calcium (bone/tendon repair) – salmon, fortified dairy or alternatives, leafy greens
Zinc (wound healing, immunity) – nuts, seeds, beans, meat
6. Consider Evidence-Based Supplements
Food comes first, but some supplements can support recovery:
Collagen (15–20 g) + vitamin C before rehab or PT may help tendon and ligament repair
Omega-3 fish oil (2–4 g EPA+DHA daily) may help regulate inflammation
Vitamin D if deficient
Always consult a licensed dietitian or healthcare provider before starting supplements. If you choose to use them, look for third-party tested products (NSF Certified for Sport, Informed Sport, or USP Verified). Third-party testing means an independent lab confirms the product contains what the label says, is free from harmful contaminants, and has no banned substances — important for athletes and anyone prioritizing safety.
7. Stay Hydrated
Water supports nutrient delivery, circulation, and joint health. Aim for half your body weight in ounces daily, adjusting for medications, swelling, or increased rehab work.
Quick Guide to Healing Nutrition
Why It Matters
Fuel repair processes and prevent muscle loss.
Builds and repairs muscle, tendons, and other tissues.
Maximizes muscle protein synthesis.
Boosts therapy performance and speeds recovery.
Regulates inflammation and supports healing.
May support tendon, ligament, and connective tissue repair.
Collagen production, bone health, and immunity.
Aids nutrient delivery and joint health.
What to Focus On
Calories
Protein (1.6–2.4 g/kg/day)
Timing Protein (every 3–4hrs)
Pre-/Post-PT Fueling
Omega-3s
Collagen + Vitamin C
Vitamin C, D, Calcium, Zinc
Hydration
Why This Matters
Injuries don’t just sideline your sport or activity; they can impact your confidence, independence, and long-term health. Pairing targeted nutrition with your physical therapy program can accelerate healing, preserve your strength, and keep you in control of your recovery.
I work with clients virtually and in person at Elevate Fitness in Boston — and I collaborate with FIXXED Studios in Haverhill to offer a complete approach that blends rehab and nutrition for faster, stronger returns.
References:
Tipton KD. (2010). Nutrition for acute exercise-induced injuries. Annals of Nutrition & Metabolism, 57(s2), 43–53.
Jäger R et al. (2017). ISSN Position Stand: Protein and Exercise. J Int Soc Sports Nutr, 14:20.
Phillips SM, et al. (2022). Recent advances in protein and exercise. Front Nutr, 9:846025.
Areta JL et al. (2013). Timing/distribution of protein ingestion. J Physiol, 591(9), 2319–2331.
Trommelen J & van Loon LJC. (2021). Pre-sleep protein feeding. Nutrients, 13(4):1335.
Calder PC. (2017). Omega-3s and inflammation. Biochem Soc Trans, 45(5), 1105–1115.
Shaw G et al. (2017). Vitamin C-enriched gelatin before activity augments collagen synthesis. Am J Clin Nutr, 105(1), 136–143.
