Drug Free Sport Staff Writers

Drug Free Sport Staff Writers

Friday, October 21, 2011

Four Tips for Nutrition During Injury Recovery

Most athletes have heard of RICE (rest, ice, compression, and elevation), when it comes to injury recovery. But there is another aspect of injury recovery that many often forget - nutrition and diet. Are you eating to help your body recover? Read these four nutrition tips for injury recovery:

1. Remember that your activity level has decreased. You may put on weight if you eat the same portions you normally do as you are not burning as many calories. To keep your weight stable, pay attention to your caloric intake and stop eating when you aren’t hungry, even if you usually eat more.

2. Eat wholesome foods post injury to get the vitamins and minerals you need. Choose foods such as broccoli and spinach or citrus fruits, yogurt, lean meats and milk.

3. Be sure you are eating protein. If you have a diet lacking in protein, you are missing important nutrients, like iron and zinc, that can help healing. Eat a protein rich food at each meal.

4. The American Dietetic Association suggests getting plenty of the following nutrients to help the healing process: Vitamin C, Vitamin A and Zinc.

For more information on a healthy diet during injury recovery (or anytime), speak with a registered dietitian. You can find a sports dietitian in your area at http://www.scandpg.org/.

Handout from the American Dietetic Association http://www.lehighsports.com/assets/sportsmed/NutritionDuringRehab.pdf


  1. This diet will help to recover injury but after recover can we continue this nutrition plan . .

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  3. For concrete nutrition tips we suggust contacting a registered dietician in your area.