Introduction

Recovering from injuries requires more than just rest and therapy—what you eat can strongly influence how efficiently your body heals. Nutrition provides the essential materials to rebuild tissue and fuels the biological systems involved in recovery. Studies from the last few years (Turnagöl et al., 2022; Giraldo-Vallejo et al., 2023) highlight that when your diet is well-planned and rich in the right nutrients, you can reduce inflammation, preserve muscle, and repair tissue more effectively. This guide explains in simple terms which nutrients matter, how food affects inflammation, and what a recovery-boosting meal plan looks like.

Why Food Matters in Healing

Any injury, from a minor strain to a post-op wound, sets off complex healing responses. First comes inflammation to clear out damaged tissue, followed by cell growth and rebuilding. All of this requires extra energy and specific nutrients. If your diet falls short, recovery might slow down or lead to complications. Multiple papers underline the importance of food in rehabilitation. One 2023 study found athletes who maintained a diet rich in calories, protein, and essential nutrients retained more muscle and had quicker recoveries (Giraldo-Vallejo et al., 2023). Meanwhile, a 2024 study found more than half of trauma patients were low in key nutrients like A, C, D, and zinc—all important for healing tissue (Arensberg et al., 2024).

Calories and Macronutrients

Injuries raise your body’s nutritional needs. Even if you’re moving less, your metabolism may go up while tissues regenerate and your immune system does extra work. It’s important to eat enough to avoid losing muscle or slowing repair. Don’t let your calorie intake drop too low—eating too little during recovery can reduce your strength and impair tissue healing (Giraldo-Vallejo et al., 2023). Focus on whole, nutrient-dense foods and adjust portions if your appetite is low.

Protein

Protein plays a central role in tissue repair. It supplies amino acids needed for rebuilding muscle, tendon, and skin, and helps your immune cells function. After injury, your body breaks down tissue faster—eating more protein can help counter this. Experts now recommend injured people eat between 1.6 and 2.2 grams of protein per kilogram of body weight per day (Turnagöl et al., 2022). That means a 70 kg adult may need around 112 to 154 grams daily. Divide this across meals—20 to 30 grams at a time supports better absorption. Prioritise sources high in leucine, like meat, eggs, fish, dairy, tofu, and whey supplements. This ensures you’re giving your body what it needs to rebuild and keep muscle during periods of reduced activity (Turnagöl et al., 2022; Giraldo-Vallejo et al., 2023).

Carbohydrates

Carbs fuel your cells, including the ones working hard to repair tissue. They help spare protein so it’s used for repair instead of energy. A 2023 review supports using a carb-rich diet in recovery alongside protein (Giraldo-Vallejo et al., 2023). Choose whole carbs: oats, brown rice, legumes, starchy veg, and fruit. These also supply fibre and vitamins that support healing. If you’re doing physio or rehab, carbs give you the energy to perform and recover well. Most recovering individuals will benefit from around 45–60% of their daily calories from carbohydrates.

Fats

Fats help absorb vitamins and reduce inflammation. Choose healthy fats like those in fish, seeds, nuts, and olive oil. These contain omega-3s, which reduce excess inflammation that might otherwise slow healing. Studies show omega-3s from fish oil can cut muscle damage and improve recovery in athletes (Turnagöl et al., 2022). Avoid excess saturated and trans fats from fried or processed foods. Also include fats from avocado, olives, and nuts, which support vitamin absorption and energy needs.

Controlling Inflammation with Food

Inflammation is part of healing but can become harmful if it lingers too long. Food helps control this balance. Anti-inflammatory foods support recovery, while processed or sugary items may do the opposite.

Helpful choices include:

• Fruits and vegetables (rich in antioxidants)

• Oily fish (salmon, mackerel, sardines)

• Olive oil, flaxseeds, chia seeds, walnuts

• Spices like turmeric and ginger

• Fermented foods like kefir and yogurt (for gut health)

Limit or avoid:

• Sugary snacks and drinks

• Deep-fried and ultra-processed foods

• Processed meats

• High alcohol intake

Following this approach often leads to less swelling and discomfort, which may reduce reliance on painkillers. While food can’t replace medical care, it offers powerful support during recovery.

Micronutrients That Help You Heal

Even small nutrient deficiencies can hold back healing. Here are some key ones to focus on:

Vitamin C

Needed for collagen production and tissue strength, vitamin C is depleted during injury. It also works as an antioxidant. A 2022 review found vitamin C supplements help wound healing, especially in surgical patients (Bechara et al., 2022). Eat foods like citrus fruits, peppers, berries, and broccoli. Supplements (500–1000 mg) may help if dietary intake is low.

Vitamin D and Calcium

These are vital for healing bones. Vitamin D helps your body absorb calcium, while calcium itself forms the structure of bone. Most people don’t get enough vitamin D, and low levels are linked with delayed healing (Bullen et al., 2022). You can get D from sunlight, fatty fish, and fortified foods. If blood levels are low, a supplement of 800–2000 IU may be recommended. Calcium-rich foods include dairy, tofu, almonds, and leafy greens.

Zinc

This mineral helps cells divide and tissues close wounds. Mild deficiency is common and can slow recovery. A 2025 meta-analysis showed zinc supplementation improved wound healing rates (Arribas Lopez et al., 2025). Eat shellfish, meat, seeds, lentils, and whole grains. If needed, take a moderate supplement but avoid high doses long term.

Vitamin A

This supports cell growth and helps form new skin. It’s important for immune function too. Sources include carrots, spinach, sweet potatoes, eggs, and dairy. People under stress or healing from trauma may need more. Excessive intake should be avoided, but food-based sources are safe.

Other Nutrients

Vitamin E and K, magnesium, B-vitamins, copper, and iron all contribute to healing processes. A varied diet with lots of colourful vegetables, lean protein, whole grains, and healthy fats will provide most of these.

Supplements with Promising Effects

While a balanced diet is your foundation, some supplements may offer extra support during rehabilitation. Here are two with strong evidence behind them:

Collagen Peptides and Vitamin C

Collagen supplements have gained attention in sports rehab. They provide amino acids such as glycine and proline—building blocks for connective tissues like ligaments and tendons. Research suggests that when taken with vitamin C before exercise, collagen supplements can increase collagen production in the body. One study noted that gelatin plus vitamin C, taken before rehab sessions, helped boost tendon repair. Another review in 2021 also found improvements in joint pain and movement when using 5–15 grams of collagen daily. To apply this in your recovery: blend around 10 grams of collagen peptides into a smoothie, and pair it with fruit or juice high in vitamin C. This can support the structure of tendons, cartilage, and joints. Collagen won’t replace a healthy diet or proper therapy, but it can give your connective tissues extra support when combined with physical activity.

Creatine Monohydrate

Well-known in sports nutrition, creatine isn’t just for gym performance—it’s also valuable during injury recovery, especially if you’re inactive or immobilised. Creatine supports rapid energy production in muscle cells. During rehab, it can help reduce muscle loss and speed up strength recovery. In clinical settings, creatine supplementation (starting with 20 g/day for a week, then continuing with 5 g/day) helped individuals retain more muscle and recover faster post-injury. One study found that muscles maintained more energy and improved glucose uptake after creatine use during periods of disuse. A standard dose of 5 g per day is safe and effective for most people, though it’s always best to consult a healthcare provider if you have underlying conditions. Creatine can help protect against muscle loss and potentially shorten your return-to-performance timeline.

Other Supplements

Additional options—like fish oil capsules (omega-3s), turmeric (for curcumin), and branched-chain amino acids—might also help, but the evidence is less consistent. Start with proven basics like collagen and creatine. Remember, supplements should complement—not replace—solid nutrition and structured rehab.

Recovery Meal Plan Example

To put everything into practice, here’s a sample daily meal outline for injury recovery. This model includes key nutrients, balanced macros, and whole foods to support healing:

Breakfast
Greek yogurt with berries and walnuts. The yogurt delivers protein and calcium. Berries offer antioxidants and vitamin C. Walnuts provide omega-3s and zinc.

Lunch
Salmon over quinoa and leafy greens. Add avocado, peppers, and pumpkin seeds. This meal combines protein, anti-inflammatory fats, vitamin-rich vegetables, and minerals like magnesium and iron.

Snack
Protein smoothie made with almond milk, banana, spinach, turmeric, and black pepper. Optional: add a scoop of protein powder or collagen peptides.

Dinner
Chicken stir-fry with broccoli, carrots, mushrooms, and sweet potato. Add a yogurt-based sauce or serve with brown rice. This mix provides lean protein, complex carbs, vitamin A, C, and D sources, and helpful spices.

Evening (Optional)
Cottage cheese with pineapple or warm milk with cocoa. Both support overnight recovery and muscle maintenance.

This type of day provides more than 100 grams of protein, plenty of micronutrients, and anti-inflammatory support. You can swap ingredients based on preference, but aim for variety, colour, and balance across meals.

Final Thoughts

Nutrition plays a core role in how well—and how fast—you recover. High-protein meals, colourful produce, anti-inflammatory fats, and hydration all support the work your body does in rehab. With the latest research showing how targeted nutrition speeds tissue repair and reduces complications, food should be a priority in any recovery plan. Supplements like collagen and creatine may offer additional benefits but should always support, not replace, a solid eating pattern. Stay consistent with your meals, follow guidance from your rehab team, and you’ll give your body everything it needs to rebuild.

References

• Arensberg M.B., Phillips B.E., Kerr K.W., 2024. Nutrition for Healing Acute and Chronic Wounds: Current Practice, Recent Research Findings, and Insights for Improving Care. Recent Progress in Nutrition, 4(3):14. (Published 19 Sept 2024).

• Arribas Lopez E., Zand N., Ojo O., Kochhar T., 2025. Systematic review and meta-analysis of the effect of zinc on wound healing. BMJ Nutrition, Prevention & Health, 2025 (Online first: 4 Feb 2025).

• Bechara N., Flood V.M., Gunton J.E., 2022. A Systematic Review on the Role of Vitamin C in Tissue Healing. Antioxidants, 11(8): 1605. doi:10.3390/antiox11081605.

• Bullen M.E., Pivonka P., Rodda C.P., 2022. Effect of Vitamin D Supplementation on Fracture Healing: A Systematic Review of Prospective Clinical Trials. JSM Bone and Joint Diseases, 3(1): 1015.

• Giraldo-Vallejo J.E., Cardona-Guzmán M.Á., Rodríguez-Alcivar E.J., Kočí J., Petro J.L., Kreider R.B., Cannataro R., Bonilla D.A., 2023. Nutritional Strategies in the Rehabilitation of Musculoskeletal Injuries in Athletes: A Systematic Integrative Review. Nutrients, 15(4): 819. doi:10.3390/nu15040819.

• Turnagöl H.H., Koşar Ş.N., Güzel Y., Aktitiz S., Atakan M.M., 2022. Nutritional Considerations for Injury Prevention and Recovery in Combat Sports. Nutrients, 14(1): 53. doi:10.3390/nu14010053