Nutrition for injuries: fuelling recovery

Nutrition plays a fundamental role in tissue repair and recovery. Following musculoskeletal injury, metabolic rate may increase by 15–50% depending on severity, increasing energy requirements.

Energy Availability

Hypocaloric intake delays healing by impairing collagen synthesis and reducing immune function. Athletes recovering from injury benefit from maintenance or slight surplus caloric intake.

Protein

Optimal intake: 1.6–2.2 g/kg/day. 

Distribution: 20–40 g protein per meal, enriched with leucine (~2.5 g), maximizes muscle protein synthesis. 

Supplemental collagen combined with vitamin C (taken ~60 minutes pre-rehab) has been linked to improved tendon healing in preliminary studies.

Carbohydrates & Fats

Carbohydrates maintain glycogen for rehab training and modulate cortisol levels. 

Omega-3 fatty acids (EPA/DHA) may help regulate inflammation, though excessive doses could impair wound healing in some contexts. 

Micronutrients

Vitamin C: Required for collagen hydroxylation. 

Vitamin D & calcium: Support bone remodeling. 

Zinc: Facilitates enzymatic activity in wound repair. 

Injury recovery requires an integrated approach. Adequate energy, optimal protein intake, and key micronutrients accelerate healing. Nutrition is not supportive—it is central to rehabilitation outcomes.