Nutritional demands are actually HIGHER right after injury and surgery due to stress on the body (protein needs can be increased by as much as 80%!).

Most people assume less movement = eat less, but the demands of tissue healing and moving around on crutches require a lot of energy.

Here are some of our favorite nutrition tips for injury recovery:

1. Consume high-quality protein (e.g. minimally processed meats, legumes, eggs, plant-based protein, and protein supplements)

2. Ensure you are getting enough Vitamin D through diet and supplementation (if needed)

3. Increase omega-3 fatty acids such as, salmon, tuna, walnuts, avocado, chia seeds, flaxseed, etc. (Pro tip: add chia seed or flaxseed to your protein-packed smoothie!)

4. Eat the “real food” rainbow. Minimize processed foods and eat a variety of real fruits and veggies

5. Don’t leave out the carbs. Minimally processed carbohydrates like whole oats, whole grains, quinoa, etc. are necessary to support recovery

Photo by Ella Olsson