An injury is a nuisance, and virtually every athlete will have to deal with one sooner or later. It’s only natural to wonder what you can do about it yourself. Below, we explain in plain terms what role nutrition, rest and a gradual return to training play when you’re dealing with an injury. Important note: this article provides general information only; it is not medical advice. The injury itself should be assessed by a doctor or physiotherapist.
What helps your body recover from an injury?
Short answer: rest, patience, eating a balanced diet with sufficient protein, and a gentle return to activity as soon as it’s safe to do so. There’s no single remedy that ‘speeds up’ recovery. What you can do, however, is provide your body with the right conditions to do its job.
In practice, this means three things. Firstly: eat a balanced diet, even if you’re temporarily less active. Secondly: take the rest your healthcare professional advises and get enough sleep. Thirdly: gradually build up your activity levels again and listen to your body. Not sure about the severity or the approach? Always consult a professional about the injury. Pushing through on autopilot increases the chance that it will take longer to heal.
Why is it still important to eat enough when you’re less active?
Because your body still needs nutrients even when you’re less active. Many people automatically eat less whilst injured, simply because they’re moving less. But a balanced diet remains just as important.
So don’t drastically cut back ‘just because you’re not moving’. Opt for a varied plate with plenty of vegetables, fruit and a good source of protein at every meal. This ensures you get the vitamins, minerals and nutrients your body needs every day. A varied, balanced diet remains the foundation. No single food can replace that.
What role does protein play when you’re injured?
Protein is a building block of your muscles, and it remains important, particularly when you’re temporarily training less. Protein contributes to the maintenance of muscle mass. That makes ensuring you get enough protein a logical priority during a period when you’re less active.
It’s best to spread your protein intake throughout the day, across your various meals, rather than consuming it all at once. Good sources include dairy, eggs, fish, pulses, nuts and wholemeal products, and possibly a protein powder as a supplement. Exactly how much protein you need depends on your weight and your circumstances. You can find out how to estimate this for yourself in the section on ‘How much protein do you need per day?’.
Do you need to rest, or should you keep moving?
That depends entirely on your injury, and it’s up to your practitioner to decide. Sometimes rest is the wisest option, whilst at other times continuing to exercise gently is actually part of the advice. There’s no need to guess, and guessing isn’t a good idea either.
One thing almost always applies: build up gradually and don’t push yourself too hard. After a period of rest, don’t start training at full intensity straight away, but begin gently and increase the intensity step by step. If something doesn’t feel right, take a step back. Patience is harder than it sounds, but it is the most underestimated factor: your body simply needs time, and you cannot make up for that time.
When should you consult a doctor or physiotherapist?
If in doubt, or if you experience persistent pain, swelling, or are unable to move a part of your body properly: get it assessed. A doctor or physiotherapist can assess the injury and draw up a suitable plan, and that is precisely the part you shouldn’t try to handle yourself.
So please regard this article as background information on lifestyle and nutrition, not as a substitute for professional advice. The injury itself is a matter for an expert.
Frequently asked questions
Can supplements help you recover more quickly from an injury?
No. No supplement can heal an injury or speed up recovery. However, your diet – including any supplements – can help you meet your daily requirements for nutrients such as protein more easily. This is useful as a complement to a balanced diet, but nothing more.
How much protein do I need each day?
That varies from person to person and depends mainly on your body weight and activity level. In this article on your daily protein requirements, we explain how to make a realistic estimate and how to spread that intake throughout the day.
Does extra vitamin C or any other vitamin help with an injury?
There is no single vitamin supplement that will help an injury heal any faster. Your body needs vitamins and minerals, but you get these primarily from a varied and balanced diet. Taking extra tablets ‘just to be on the safe side’ usually adds little benefit.
Can I carry on exercising with an injury?
That’s not a decision you make on your own, but in consultation with your doctor or physiotherapist. Sometimes you can continue exercising at a reduced intensity and pace, whilst at other times rest is necessary. Pushing through the pain is almost never a good idea, as you run the risk of making the injury worse.
Getting enough protein
If you want to make it easier to meet your daily protein requirements during a period of rest, a protein powder can be a handy addition to your regular meals. In our protein powder range, you’ll find both whey and vegan options, with short, transparent lists of ingredients. Be sure to look at your overall daily diet first, and use a powder as a supplement where it suits you.
Would you like to read more about training and physical exertion? In our post-workout tips, we focus on the period following a regular training session – a different topic from injuries. Here too, the same principles apply: enough protein, sufficient rest and building up gradually.
