Nutrition For Recovery: Fueling Your Body During Sports Injury Rehab

Sports injuries can be frustrating and depressing. But… 

the good news is that with proper nutrition and rehabilitation, most athletes can make a full sports injury recovery. Nutrition is especially important during sports injury rehab, as it helps fuel the body’s healing process and promote muscle growth.

sports injury rehab

What To Eat During Sports Injury Rehab?

When you’re recovering from a sports injury, it’s important to eat a balanced diet. This diet includes plenty of protein, carbohydrates, and healthy fats. Protein is essential for muscle repair and growth, while carbohydrates provide energy for your body to heal. Healthy fats support overall health and inflammation reduction. Some Good Foods To Eat During Your Injury Rehab Include:
Sports Injury Rehab

Protein: Lean meat, eggs, seafood, poultry, milk and yogurt, legumes, nuts, and seeds are all good sources of protein.

Carbohydrates: Whole grains, fruits, vegetables, and starchy vegetables.

Healthy Fats: Nuts, seeds, avocados, olive oil, and fatty fish.

How Much To Eat During Sports Injury Rehab

The amount you need to eat during sports rehab will depend on a number of factors, including your activity level, the type of injury, and individual metabolism. However, as a general rule of thumb, you should aim to eat enough calories to maintain your weight or even gain a little weight. As this will help to support your body’s healing process.

During sports injury rehabilitation, maintaining a well-balanced and nutritious diet is important to support the body’s healing processes. Adequate protein intake is a key focus, as protein is essential for tissue repair and recovery. Incorporate lean protein sources such as poultry, fish, beans, lentils, and dairy into your meals to provide the building blocks necessary for the repair of damaged tissues. Ensuring a balance of macronutrients is equally important, with carbohydrates supplying energy and healthy fats contributing to overall health.

Additionally, consider the anti-inflammatory aspect of your nutrition plan, especially if the injury involves inflammation. Including foods with anti-inflammatory properties, such as berries, fatty fish rich in omega-3 fatty acids, turmeric, ginger, and green leafy vegetables, can assist in managing inflammation. Also, adequate hydration is fundamental to the healing process, so be sure to drink enough water throughout the day.

Timing Your Meals And Snacks

In addition to eating a balanced diet, it’s also important to time your meals and snacks carefully during sports injury recovery. Eating smaller, more frequent meals throughout the day can help to keep your blood sugar levels stable. It will provide your body with a steady supply of nutrients.

Tips For Meals And Snacks During Sports Injury Rehab:

  • Eat a meal or snack within 30 minutes of finishing your physical therapy session. This will help to refuel your body and start the muscle repair process.
  • Eat every 2-3 hours throughout the day to keep your blood sugar levels stable.
  • Take small meals for dinner as it may disturb your sleep.


In some cases, your doctor or registered dietitian may recommend taking certain supplements during sports injury recovery. For example, you may need to take a vitamin D supplement if you’re not getting enough exposure to sunlight. Or, you may need to take a creatine supplement to help promote muscle growth.

It’s important to talk to your doctor or registered dietitian before taking any supplements, especially if you have any underlying health conditions.

As important supplements are, sports injury may leave some pain such are shoulder pain, knee pain, or back pain. So, consulting a physiotherapy to relief your pain is also important. 

To know more about pain recovery you can check our blog section for Back ache relief exercises.

In The End,

By following these tips, you can ensure that you’re getting the nutrients you need to fuel your body’s recovery during sports injury rehab. Eating a balanced diet and timing your meals and snacks carefully will help you to heal faster. So, you can get back to your favorite sport as soon as possible.

Are you are dealing with any kind of sports injury and are looking for sports injury rehab? Then do contact Creekwood Physiotherapy Edmonton, Alberta.