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Optimal Nutrition for Sports Injury Recovery

Evidence-based dietary recommendations to support healing and rehabilitation

Orthopedics

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Last updated: Mar 24, 2025

Key Nutritional Components

Protein Requirements

Recommended intake: 1.6-2.0g/kg body weight daily
Key sources:
- Lean meats
- Fish
- Eggs
- Legumes
- Dairy products

Anti-inflammatory Foods

Omega-3 rich sources:
- Fatty fish (salmon, mackerel)
- Walnuts
- Flaxseeds
Antioxidant-rich foods:
- Berries
- Dark leafy greens
- Sweet potatoes

Timing of Nutrition

Acute Phase (0-3 days)

Maintain adequate calorie intake
Focus on protein and anti-inflammatory foods
Stay hydrated (2-3L water daily)

Recovery Phase (4+ days)

Increase protein intake
Add calcium-rich foods
Include vitamin C sources for collagen synthesis

Supplements to Consider

Vitamin D3: 1000-2000 IU daily
Calcium: 1000mg daily
Collagen peptides: 15g daily

Foods to Limit

Processed sugars
Excessive caffeine
Alcohol
High-sodium foods

Special Considerations

Adjust calories based on activity level
Monitor protein timing throughout the day
Consider working with a sports nutritionist

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