Nutrition to Support Injury Recovery 

When you’re dealing with an injury, it’s easy to focus only on rest and rehab. But what you eat during this time can have a huge impact on how well and how quickly your body recovers. 

One of the most important things to understand is that recovery is an active process. Your body is working hard to repair tissue, manage inflammation, and maintain muscle mass. This means your nutrition needs to support that process, not work against it. 

Start with an anti-inflammatory approach 

During injury, following an anti-inflammatory style of eating can help support recovery. This often looks like a Mediterranean-style diet, with a strong focus on whole, plant-based foods and plenty of colour on your plate. 

Aim to include at least 5–6 serves of vegetables and 2 serves of fruit each day. Think variety. Different colours provide different nutrients, so a good rule of thumb is to aim for at least 3 colours at each meal. If your plate is mostly beige, it’s likely missing key nutrients. 

Base your meals around: 

• Extra virgin olive oil as your main fat source (aim for around 3 tablespoons per day) 
• Oily fish like salmon or sardines 2–3 times per week 
• Nuts and seeds daily 
• Legumes 3–4 times per week 
• Lots of veggies 



At the same time, try to limit ultra-processed foods, red and processed meats, and alcohol, as these can contribute to inflammation and may slow recovery. 

Don’t underfuel 

One of the most common mistakes during injury is unintentionally eating too little. Even if your activity levels have reduced, your body still requires adequate energy to heal. This is not the time to be in a calorie deficit or focus on weight loss. Undereating can delay recovery, increase fatigue, and contribute to muscle loss. It can also be a vulnerable time for disordered eating patterns, particularly for those used to training regularly. 

Carbohydrates are still important 

Carbohydrates are your body’s preferred source of energy and play a role in both physical and mental performance. Rather than cutting them back, focus on quality. 

Include whole grain options such as oats, whole grain bread, and brown rice. These provide fibre and support gut health, which can be particularly important if you’re taking pain medications. 

Prioritise protein 

Protein plays a key role in tissue repair and maintaining muscle mass during periods of reduced activity. 

Aim for protein intake, spread evenly across the day. Including around 20–40g of protein every 3–4 hours can help support muscle preservation. Focus on high-quality sources such as meat, chicken, fish, eggs, and dairy, or suitable alternatives. 

Include healthy fats 

Healthy fats are important for managing inflammation and supporting overall health. Including a source of fat at each meal, such as olive oil, avocado, nuts, or seeds, can also help with satiety and meeting energy needs. 

Lifestyle factors matter too 

Recovery isn’t just about food. Sleep and lifestyle habits play a key role as well. 

Aim for 7–9 hours of quality sleep each night, as this is when much of the body’s repair work takes place. Limiting caffeine after midday, reducing screen time before bed, and avoiding alcohol can all support better sleep and recovery. 

Alcohol in particular can negatively impact healing by increasing inflammation, disrupting sleep, and interfering with muscle repair. 

The bottom line 

Injury recovery is not the time to restrict or overhaul your diet. It’s about going back to basics and doing them well. 

Focus on eating enough, including a variety of whole foods, and building balanced meals consistently. These small, simple habits can make a significant difference in how your body heals and how you feel during the process.