Directly after the injury when the risk of muscle loss is the greatest, it can make sense to stick near maintenance calories at the start. This is to try to reduce the amount of muscle that is lost. Then as the pain is decreasing and the rehab process is ramping up, you might want to consider a calorie surplus.

For example, if you need to gain a certain amount of quad or calf size or strength, this will be a lot easier and quicker to do in a calorie surplus. At the end of the process though, you want to be near your peak body composition for your sport, if possible.

Since body fat will likely have increased a bit with this approach due to a combination of the reduced training stimulus and the calorie surplus phase, it likely makes sense to have a phase in a calorie deficit.

As mentioned previously, you do not want to spend much of the rehab process in a deficit. But the overall goal is to return to sport as effectively as we can, and that likely requires a certain body composition.

One is that your calorie expenditure is likely lower due to being less active. This means that maintenance calories will be a bit lower than they previously were.

In most cases, the decrease in calories required to achieve maintenance calories is less than expected. But it is still a factor worth considering. Another aspect is that you might now be at home more often and have more time and access to food than you previously did.

The combination of these things can make it difficult to avoid accidentally overconsuming calories. One tool I would consider using to manage this if it is an issue is volume eating. This concept involves eating a larger volume of lower-calorie food. Basically, it might make it easier to consume an appropriate amount of calories since you get to eat more food for the same amount of calories.

When an athlete who trains hard takes a break from training, it typically takes ~3 weeks before muscle loss is measurable. This is reassuring if you have got an injury where you are still able to move the affected area a bit. Since getting the quads strong and balanced between sides is an important rehab outcome, any steps that can be taken to minimise that muscle loss in that phase is crucial.

The current recommendation for protein intake during injury recovery is 1. The upper end of this range is particularly relevant when the risk of muscle loss is at its highest, such as during immobilisation.

The average athlete who is injured does not get anywhere near this level. You could significantly improve your recovery outcomes by doing this thing. The best approach to overcoming the first challenge is to add liquid protein sources in addition to regular protein-rich meals.

For the second challenge, you want to prioritise protein sources that are high in protein and relatively low in fat and carbohydrates where possible. While I would not aim to get a large percentage of your intake from supplements, adding some protein supplements can help with both of those problems.

Creatine helps with building muscle and strength. It has obvious applications for longer rehab protocols. There is also research indicating that during immobilisation creatine can help with lean mass retention and reduces loss of strength. There is not a lot of research on this topic, but it looks promising.

Another study on strength gains weeks after ACL surgery found that creatine significantly outperformed placebo. It is worth highlighting that not ALL the research has shown positive outcomes. One study measuring strength after 30 days after knee surgery found that creatine did not improve outcomes.

While the evidence is not overwhelmingly positive, it is enough that I think it is worth taking creatine. Particularly because there is minimal downside to doing so.

Dosage and how to take: 20g per day for 5 days, followed by 5g per day ongoing. This is a simplified protocol. If you want more details, check out our post on the topic. There are proposed mechanisms for how omega-3s can help due to enhancing anabolic sensitivity to amino acids as well as help from an anti-inflammatory perspective.

There is minimal research looking at fish oil and immobilisation. The research we do have is surprisingly promising. An example of this involved lower limb immobilisation for 2 weeks.

The fish oil group maintained significantly more muscle than the placebo group. Although the research looks promising, I would keep an open mind on this topic.

I would not be surprised if more research came out showing it does not matter. I also heard the main author of that study on a podcast say an interesting line. A nuanced approach could involve taking fish oil leading up to and post-surgery if you have a serious injury and a surgery date planned though.

Collagen and gelatin supplementation have emerging research indicating they can help with recovery from musculoskeletal injuries.

The mechanism that I propose involves the collagen peptides breaking down into amino acids, as mentioned. But either way, collagen protein has a very different amino acid profile to other protein sources. It is a lot higher in proline, glycine, lysine and arginine than most other protein sources.

By Michelle Bogert, PT, DPT Paradise Valley Location. Many people think about injury recovery and immediately imagine physical therapy sessions and rehabilitation routines.

The types of food we eat while healing can impact our recovery time frame, change our mood, and fuel the body for recovery. Food should be viewed as a power source like a car needing proper fuel to run at its optimal level, and so should our bodies.

Good nutrition for injury recovery is essential for achieving a speedy recovery. Plenty of different foods can help you recover from an injury, and these are some of the most beneficial. When you are injured, it will trigger several responses, including an overall inflammation of the body.

This happens as your body releases damaged cells, which stimulates an inflammatory immune response. This is a natural process, but if your body remains in a state of inflammation, it will seriously thwart your ability to heal.

Anti-inflammatory foods are one of the essential components of an injury recovery diet. Some great foods to choose for this purpose include:. In addition to these foods, you can enjoy drinks such as green tea and cook with extra virgin olive oil for an additional dose of anti-inflammatory power.

Integrating turmeric supplements into your diet can also have an anti-inflammatory effect. Protein contains essential amino acids that are important to preventing muscle atrophy and sustaining your energy levels.

Luckily, there are plenty of foods that offer an abundance of protein to help you fuel your recovery:. Combining lean protein, fresh fruits and vegetables, complex carbohydrates, and healthy fats will properly fuel a healing body.

Lean protein assists in rebuilding muscle, is more beneficial for your heart, and gives you the energy you need to heal. First, smoothies are an optimal option for alleviating constipation and nausea that often follow surgery.

Eating a variety of nutrient-dense foods provides optimal fuel to support the healing process. Close, G. Nutrition for the prevention and treatment of injuries in track and field athletes. International Journal of Sport Nutrition and Exercise Metabolism, 29 2 , — Papadopoulou, S.

Rehabilitation nutrition for injury recovery of athletes: The role of macronutrient intake. Nutrients, 12 8. Thomas, D. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance.

Journal of the Academy of Nutrition and Dietetics, 3 , — Tipton, K. Dietary strategies to attenuate muscle loss during recovery from injury. Nutritional Coaching Strategy to Modulate Training Efficiency pp. Unionville, CT: Karger Publishers. Nutritional support for exercise-induced injuries.

There are many different factors that affect your recovery time and your diet is one of the most important ones.

The food we eat gives us the building blocks that we use for all biological processes. Certain ingredients can affect responses like inflammation, promote tissue regeneration, and reduce muscular atrophy, among other things. These healing foods can help you make a faster recovery, but you also need to work with a qualified orthopedic specialist to identify the best approach for your specific injury.

All athletes are different, so you need to ensure that the meal plan you choose will address the specific trauma you suffered. Although you should definitely work with a qualified physician, you can always start by learning about the properties that each ingredient has.

Muscle and soft tissue injuries can range from sprains to torn ligaments and ruptured tendons. These soft, connective tissues are made up of collagen , elastin , and other organic components.

Eating the right foods can promote the production of these natural compounds, which in turn can affect regeneration time. Any athlete researching nutrition for injury and recovery will come across protein-rich foods.

Proteins are a type of nutrient that your body uses to build soft tissue, but they also help control inflammation response.

Because injured parts are usually immobilized, having a protein-rich diet can help reduce muscle loss and give you the nutrients you need to repair the damage.

Essential fatty acids play a key role in the regulation of inflammation. Keep in mind that swelling is normal because it helps our body identify the area that needs to be repaired. That said, prolonged inflammation can also slow down your recovery. In these cases, eating foods that are rich in omega-3 fatty acids can help reduce excessive swelling.

At the same time, avoiding ingredients that have high omega-6 fatty acids may help lower the chances of long-term inflammation even more. Vitamin C plays a huge role in your recovery as it can help keep your skin, bones, and soft tissues in good condition. It also has antioxidant properties, which can reduce the negative effects that free radicals and other pollutants have on your body.

Finally, vitamin C also shows anti-inflammatory properties, making it an ideal booster for patients recovering from a bad trauma. If the trauma is bad enough , it can result in broken bones.

Depending on the part of the body and the activity you practice, this can translate to weeks or months of downtime. In some scenarios, bone fractures can sideline athletes for a whole season, which puts a lot of focus on the recovery process.

If you are looking for the best nutrition for injury recovery, then milk, cheese, and vegetables that contain a lot of calcium should be close to the top of the list. Iron is an essential mineral that helps your body produce red blood cells and collagen, which in turn aids bone regeneration.

Magnesium promotes healthy nerve and muscle function, blood pressure, and bone production. Finally, potassium regulates muscular contractions and ensures your nerves are working properly. This vitamin helps store minerals in your bones and increases the amount of calcium your blood can absorb.

November 9, It is quite rare to find an athlete who has not been injured. Healing processes Three healing processes occur after an injury: Inflammation occurs immediately and continues up to five days post-injury. Proliferation occurs at five days through three weeks post-injury.

During this phase, there is a tissue rebuilding and repairing process. Maturation occurs from three weeks to two years post-injury depending on severity of injury. During this phase of recovery, considerable remodeling occurs to build a stronger tissue structure.

Based on these healing processes, we can divide nutrition recommendations into two phases: Injury and immobilization, or inflammation and proliferation of healing. Most of the muscle loss occurs during this phase.

Rehabilitation, or maturation of healing. Exercise is re-introduced in the form of therapy, and athletes are advanced to full practice when they are cleared by trained medical staff.

When using crutches, energy expenditure can be two to three times higher compared to normal walking. Sometimes a small weight gain is beneficial because, without enough calories, muscle growth is limited and muscle loss can be greater. Protein: During the immobilization phase there is a tendency to lose muscle mass, which then causes an athlete to lose strength.

Protein helps athletes to build and repair muscle; therefore, the need for protein is higher. The precise number of grams needed each day is very individual. However, following an injury that limits activity, carbohydrate intake can be slightly lowered to prevent excessive weight gain.

Sports beverages, gels, sodas and concentrated sweets are highly discouraged during this time. Fat: Fats are essential for healing, and the type of fat is critical.

Omega 3s found mainly in fatty fish such as salmon, mackerel or tuna help to increase muscle protein synthesis muscle building , as well as play a role with recovery and decreasing inflammation.

Vitamins and minerals during immobilization Vitamin C: Assists with wound healing, tissue repair and optimal immune function. Foods rich in vitamin C include: citrus fruit, strawberries, red bell peppers, watermelon, etc.

Vitamin A: Assists with cell growth and development, as well as immune function. Examples of foods rich in vitamin A include sweet potatoes, tomatoes, carrots, papaya — orange and red fruits and vegetables.

Zinc: Assists with wound healing, protein synthesis and immune function. Good choices of foods for getting enough zinc include: beef, almonds, seeds such as sunflower, flax and pumpkin seeds and seafood. Vitamin D: Important for bone health and immune function. Vitamin D is the sun vitamin.

Get five to 30 minutes of sun exposure between 10 a. and 3 p. It can be found in dairy products, fatty fish or fortified foods. Fluids: Proper hydration supports the delivery of nutrients to all organs and tissues.