Injury Recovery: Nutrition Strategies for Healing and Returning to Play

Healing from injuries with a balanced diet is something all athletes should be familiar with. The same balanced diet that keeps athletes in fighting shape will also help with recovery when injuries happen.

Calorie needs for an injured athlete: 

• Start with a baseline of 30 kcal per kilogram

• Add 5 to 10 kcal per kilogram a day if the athlete has a soft tissue sprain or strain

• Add 10 to 15 kcal per kilogram a day if the athlete has a fracture

• Add 25 to 30 kcal per kilogram a day if the athlete has had surgery or head trauma

There are four main recommendations for injured athletes who are eager to get back in the game:

1. Find the right calories for your diet

• Make sure you’re having the right amount of the right kinds of calories for healing

• See a sports nutritionist for individualized calorie recommendations

2. Eat nutrient-dense foods

• Make each calorie count with lots of nutrition per calorie

3. Eat lean protein throughout the day

• Protein helps heal and repair muscle tissue

• Eat whole grains and lean protein within 30 minutes after a rehab session

4. Eat healthy fats with meals

• Nuts, seeds, avocadoes, oily fish, flaxseed oil, olive oil and omega-3 fish oil help decrease inflammation

• Calcium and vitamin D are essential for bone development and repair

If you’re not sure exactly what your plate should look like as an athlete in the recovery process, here’s a helpful guide.

Plate model for athletes during the recovery process:

Not an athlete yourself, but have a kid who is? Consider working with a personal chef to help ensure they are getting the nutrients they need to perform at a high level.