Staying at maintenance calories provides a balance between minimising both fat gain and muscle loss. Another aspect to consider is that you will likely be undertaking a rehab protocol that involves you aiming to get stronger and build muscle in certain areas.

It is more difficult to build muscle and strength in a calorie deficit. Having more calories can directly speed up injury recovery while also helping you indirectly by fuelling muscle growth. 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. We have evidence that these amino acids peak in the blood ~ minutes after consumption.

Theoretically, we can target the injured area by getting blood flow to the area with training. Even without that, some of the research looks promising anyway.

There is also evidence of an increase in collagen synthesis in the body following supplementation and a targeted exercise protocol too.

In terms of the evidence, while the evidence is mixed, all the research fitting the following criteria has shown positive outcomes:. There also is not a lot of quality research on the topic. At the moment, my interpretation of the research is that it helps.

But I am watching the space closely to see if anything comes along to change my mind. One of the most promising studies, in particular, involved a patellar tendinopathy case study. The MRI footage showed complete healing of the patellar tendon, which is exceptionally rare.

Often with tendinopathy that severe, MRI footage still shows a damaged area long after the pain has gone. Dosage and How to Take: g of collagen or gelatin, minutes prior to training. If you have not consumed any vitamin C for the day, it makes sense to add that too.

Vitamin C is required for collagen synthesis. At a population level, supplementing those things, without further context e. dietary intake and blood levels leads to increased bone mineral density. Supplementing with calcium and vitamin D has evidence of improving fracture recovery.

It is not a large benefit, but it is worth being aware of. Adding some nuance, those who have low calcium intakes or low blood vitamin D levels would benefit significantly more from this. A study identified that 3 months post ACL surgery, low vitamin D status was linked with lower levels of strength in comparison to those with higher vitamin D.

Vitamin D can also be relevant from an inflammation standpoint. Obviously, you could aim for a food-first approach. This would involve getting ~mg of calcium per day through food and minutes of sunlight per day.

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.

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. Reclaim Your Body, Recharge Your Life. Join the Physiotherapy Revolution! 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. What To Eat During Sports Injury Rehab? 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:. How Much To Eat During Sports Injury Rehab.

Timing Your Meals And Snacks. 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 hours throughout the day to keep your blood sugar levels stable.

At the moment, my interpretation of the research is that it helps. But I am watching the space closely to see if anything comes along to change my mind. One of the most promising studies, in particular, involved a patellar tendinopathy case study.

The MRI footage showed complete healing of the patellar tendon, which is exceptionally rare. Often with tendinopathy that severe, MRI footage still shows a damaged area long after the pain has gone. Dosage and How to Take: g of collagen or gelatin, minutes prior to training.

If you have not consumed any vitamin C for the day, it makes sense to add that too. Vitamin C is required for collagen synthesis. At a population level, supplementing those things, without further context e.

dietary intake and blood levels leads to increased bone mineral density. Supplementing with calcium and vitamin D has evidence of improving fracture recovery. It is not a large benefit, but it is worth being aware of. Adding some nuance, those who have low calcium intakes or low blood vitamin D levels would benefit significantly more from this.

A study identified that 3 months post ACL surgery, low vitamin D status was linked with lower levels of strength in comparison to those with higher vitamin D. Vitamin D can also be relevant from an inflammation standpoint.

Obviously, you could aim for a food-first approach. This would involve getting ~mg of calcium per day through food and minutes of sunlight per day. Some people might need a bit more sun than that if they have darker skin.

From a supplemental perspective, if taking both, a supplement containing around mg calcium and IU vitamin D is often the gold standard. Since calcium absorption is a bit limited in a single sitting, it is even more beneficial to split the dosage and have at both morning and night.

If just supplementing vitamin D, IU is the most commonly recommended dosage. But if you have low blood levels, you could go a bit higher than that and address it quicker. I sometimes recommend as high as 10,IU per day for short periods of time, for those who are deficient.

We know that other nutrients like magnesium, antioxidants, vitamin K and zinc all play a role in injury recovery. But they are not things I personally would overly focus on individually. Having an overall good quality diet will help you get enough of them though.

Nutrition can play a role in injury recovery. Nailing your nutrition could shave some time off the recovery process and improve the odds of an effective recovery. A lot of rehab protocols involve increases in muscle size and strength in certain areas.

Imagine trying to do that with a low protein intake and on low calories. Or alternatively, if consuming excess calories, it can make returning to sport at the same level lot harder.

Aidan is a Brisbane based dietitian who prides himself on staying up-to-date with evidence-based approaches to dietetic intervention.

He has long been interested in all things nutrition, particularly the effects of different dietary approaches on body composition and sports performance. Due to this passion, he has built up an extensive knowledge base and experience in multiple areas of nutrition and is able to help clients with a variety of conditions.

By having such a thorough understanding of optimal nutrition for different situations he is able to develop detailed meal plans and guidance for clients that can contribute to improving the clients overall quality of life and performance.

He offers services both in-person and online. Calories This section will likely be the largest section in this post, so it will be split into sub-headings. Avoid the Temptation to Cut Calories Dramatically The first temptation a lot of athletes have when they get injured is to cut calories significantly.

Fuel the Rehab Process Another aspect to consider is that you will likely be undertaking a rehab protocol that involves you aiming to get stronger and build muscle in certain areas.

Challenges With Managing Calorie Intake There are a few challenges with managing your calorie intake while injured.

This is another reason why people have a temptation to dramatically cut calories. Protein Protein helps with many aspects of injury recovery It can help reduce the amount of muscle lost in the early stages.

It can help speed up the increase in muscle and strength which can be beneficial in a rehab process. It can help with managing appetite if that is an issue, and you are struggling with accidentally overconsuming calories.

Immobilisation vs Non-Immobilisation When an athlete who trains hard takes a break from training, it typically takes ~3 weeks before muscle loss is measurable. One of these steps is high protein intake. This is quite a high intake. From another perspective though, I view this as a huge opportunity.

Practical Challenges with Protein Intake While Injured There are two main challenges that can occur with trying to achieve that target. What if your appetite has declined due to being less active?

If you have a smaller calorie budget due to being less active, it is hard to get towards the upper end of the target without overshooting your calorie needs. Creatine Creatine helps with building muscle and strength. With Imran in doghouse, is Pakistan poll result a done deal? Not really. Interested in blogging for timesofindia.

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Protein foods like fish, poultry, meat, eggs, and dairy contain necessary amino acids glycine, proline, and hydroxyproline that nurture collagen production [3]. Collagen plays an integral role in connective tissue, skin, muscle, and bone health. Carbohydrates are usually the macronutrient with the most room for potential adjustment when injured.

Suppose your injury necessitated a decrease in movement. In that case, it is essential to prioritize high-volume, high-fiber carb sources like vegetables over quick-digesting carb sources like fruit, starchy vegetables, and grains.

These carbohydrate sources will help with energy maintenance, hunger regulation, and blood sugar maintenance when recovering from an injury. There is a direct correlation between chronic inflammation and increased injury susceptibility.

Dietary fat helps reduce inflammation and support cell membrane integrity—both of which are important for injury prevention and recovery [1].

Omega-3 fats, in particular, are especially helpful for injury prevention and recovery as they have antioxidant and anti-inflammatory effects [4,5].

Omega-3s can be found in salmon, mackerel, sardines, herring, pasture-raised eggs, walnuts, chia, and flax seeds. If and when carbohydrate intake decreases during injury, you may find it helpful to increase fat intake slightly to help with satiation and expedited recovery.

Micronutrients are the vitamins and minerals that help healthy bodily functioning. There are a few in particular that play a role in injury prevention and recovery.

Vitamin C aids in collagen formation and immune function [3]. You can find vitamin C in foods like bell peppers, broccoli, cauliflower, kiwi, strawberries, and circus fruits. Zinc supports wound healing, tissue repair, oxidative stress, inflammation, and immune defense [6].

Oysters, legumes, pumpkin seeds, egg yolks, whole grains, beef, and dark chocolate are good sources of zinc. Calcium and vitamin D are two nutrients that support bone health. Studies have shown that bone health directly impacts the occurrence of injury and recovery from injury [7].

Blackburn Sports Physical Therapy Hall of Fame. She also received the "Lifetime Excellence in Education" award from the AASPT. She is a member of the Female Athlete Triad Coalition, and The Orthopedic Society for Sports Medicine.

Barb enjoys clinical research, and has authored many research and clinical commentary articles on the female athlete, nutrition, functional movement, and movement analysis. She has contributed to 10 textbooks and 5 Home Study Courses on various musculoskeletal topics. She is the editor of the therapeutic exercise textbook entitled "Therapeutic Exercise: Techniques for Intervention" the third edition of which was released in She is also the Senior Associate Editor for The International Journal of Sports Physical Therapy.

Articles Exercises Research Education My Account Newsletter Sign Up. You did not add any gift products to the cart. Check your available gifts! Expert Nutrition Guidelines for Injury Recovery By: Rebecca Moore Add to Favorites.

Nutrition Guidance for Wound Care While you might not view wound care as an energy-draining process, the body actually demands an increased amount of energy so the wound can heal correctly. Macronutrients to Monitor During Wound Care Carbohydrates: In the proliferative phase of wound healing, carbohydrates stimulate insulin production, which is helpful in the anabolic processes.

Here are some of her top tips:2 Post-Injury Nutritional Tips Trauma or surgery may require up to 20 percent more calories, and crutching requires two to three times more energy than walking. If your athlete or patient is dealing with post-op nausea, recommend bland foods like bananas, rice, applesauce and toast, as well as smaller and more frequent meals with nutrient-dense liquids like smoothies.

Constipation can also occur after surgery, in which case you can recommend increasing fluid and fiber intake. If antibiotics are prescribed, include prebiotic and probiotic-rich foods to restore the beneficial bacteria involved in digestive and immune health that antibiotics can remove.

Prebiotic options include jicama, onion, garlic, asparagus, oats, wheat, barley and mushrooms. Probiotic options include yogurt, kombucha, sauerkraut, miso soup and kimchi. Increase protein intake alongside the amino acid leucine to maintain anabolic function during the immobilization phase.

Leucine rich foods include cheese, meat, fish, nuts and seeds and tempeh. For best results, consume 20 to 35 grams of leucine-rich protein every three hours during the day and before bed. Control inflammation by swapping pro-inflammatory fats like fried and greasy foods, processed meats and vegetable oils with anti-inflammatory fats found in olive oil, avocado, fish, flax, nuts and seeds.

Antioxidant-rich fruits like goji berries, blueberries, tart cherries, elderberries and pineapple can also help control inflammation, and speed up healing. While the athlete or patient may want to reduce carbohydrate intake to control body weight, whole grains provide many nutrients that fuel and support rehabilitation and healing.

A board-certified specialist in sports dietetics CSSD can give individualized nutrition recommendations so the patient feels confident in his or her recovery plan.

Also, adequate hydration is fundamental to the healing process, so be sure to drink enough water throughout the day. 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. In some cases, your doctor or registered dietitian may recommend taking certain supplements during sports injury recovery. Or, you may need to take a creatine supplement to help promote muscle growth.

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. 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.

Reclaim Your Body, Recharge Your Life. Join the Physiotherapy Revolution! Nutrition For Recovery: Fueling Your Body During Sports Injury Rehab.

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.

Additionally, they can serve as a nutritional powerhouse, making it easy to pack the prebiotics and probiotics you may need. Some other great smoothie ingredients for injury recovery include:. Mix in as many healthy ingredients as possible for a meal replacement to help you recover.

You must consume protein and amino acids to maintain your muscle mass and avoid atrophy.