Injury Recovery Nutrition

Nutrition Essentials

Proper nutrition accelerates injury recovery by supplying proteins for tissue repair, antioxidants to combat inflammation, and carbs for energy. Protein intake should rise to 1.6-2.5g per kg body weight daily during healing, prioritizing leucine-rich sources like eggs and chicken. Anti-inflammatory foods such as berries and turmeric minimize swelling, while omega-3s from salmon support muscle preservation.

Key Foods List

  • Proteins: Eggs, Greek yogurt, lean chicken, tuna, lentils—essential for rebuilding muscles and preventing atrophy.
  • Anti-inflammatories: Berries, broccoli, avocados, fatty fish like salmon—rich in vitamins C and omega-3s.
  • Carbs & Others: Oats, quinoa, nuts—provide sustained energy; add green tea or olive oil for extra benefits.

Practical Tips

Aim for balanced meals every 3-4 hours, staying hydrated to transport nutrients. For sports injuries, combine with physiotherapy; consult a dietitian for personalized plans, especially in Chandigarh clinics. Supplements like turmeric may help if the diet lacks variety.