“You cant control what happened, but you can control what happens next”

If you’re reading this and you’re injured, I want to start by saying: I’m really sorry.

I know, first-hand, how tough it can be physically, mentally, and emotionally. I’ve had my share of injuries that have completely derailed my playing career at times. And I wouldn’t wish that on anyone. That said, there’s something important I’ve come to realise over the years from these injuries. The person I’ve become through these setbacks has always been a stronger one. And that’s not always on the pitch. So if you’re injured right now, you might not have been able to control what happened, but you can control what happens next. This is not just a time to “wait and heal”; it’s a chance to reset. To rebuild. To reinvent yourself as an athlete and as a person. And one of the most powerful things you can focus on during this time is nutrition.

Now, to be clear about one thing: Nutrition is not a magic fix. It won’t replace the advice of a good physio. It won’t make up for a poor return-to-play program. And it certainly can’t outrun a poor sleep routine, a stressful lifestyle, or bad recovery habits. Injury recovery is a multidisciplinary sport, and every part matters.
But when you get your nutrition right? It can be a massive part of the puzzle, helping to reduce inflammation, speed up tissue repair, preserve muscle, and improve your energy and mood while you recover.

Of course, there will always be specific strategies depending on your exact injury, your sport, and your rehab plan. But regardless of those details, there are a few big rocks and core principles that almost everyone can benefit from getting in place right away.

This post is all about those big rocks things you can focus on immediately, no matter what your situation is.

And if you do have a specific question? Please don’t hesitate to reach out. Everyone’s injury journey is different, and I’d be more than happy to help guide you through yours.

1. Don’t Cut Calories Just Because You’re Not Training.

It might be tempting to cut back on food when you’re not moving as much, but don’t.

Injuries increase your body’s energy needs, especially in the early stages when healing is happening. If you under-eat, you risk:

• Slowing down wound healing
• Losing muscle mass and strength
• Delaying your return to sport

🛠️ Action:

Work with a nutritionist or dietitian to determine your new calorie needs, and make sure you’re hitting them daily. Monitor your weight closely during this time to understand if you are meeting your energy demands.

2. Protein Is Your Key Recovery Fuel.

Injury can lead to muscle, tissue and tendon breakdown, so trying to combat this is key. This starts with protein intake.

• Aim for 2.0–2.5g of protein per kg of bodyweight per day
• Spread it evenly: every 3–4 hours is best
• Focus on high-leucine sources (whey, chicken, beef, fish, eggs, milk)

🛠️ Action:

• Eat 25–40g of protein per meal
• Include protein within 1 hour of waking, before bed, and after rehab sessions

3. But Carbs Are Essential Too.

Carbs support healing, immune function and hormone regulation along with numerous other processes. They also protect your muscle by sparing protein during recovery, so do not neglect them.

🛠️ Action:

• Aim for 3–5g of carbs per kg of bodyweight daily.
• Choose complex carbs: fruit, veg and whole grains.

4. Surprise, Surprise, Fats Are Also Essential.

Fats support cell repair and control inflammation. But not all fats are equal.

✅ Prioritize:

• Omega-3s (fish, flaxseed, walnuts)
• Monounsaturated fats (avocado, olive oil)

🚫 Limit:

• Processed vegetable oils
• Fried foods
• Trans fats

🛠️ Action:

• Get 20–25% of calories from fat.
• Supplement with 2–4g of omega-3s daily if not eating oily fish 2–3x/week.

5. Add More Colour To Every Meal (i.e. Fruit and Veg)

“Eat your fruit and veg” isn’t just a general health message. it’s a performance-enhancing strategy. Different coloured fruits and vegetables are packed with unique antioxidants, vitamins, and minerals that support recovery, immunity, and energy levels.

🛠️ Action:

Aim to add 3-4 colours (i.e. fruit and veg) to every meal.

6. Try And Get Your Meal Timings Right

Your meal timing can be important for recovery. Some nice guidance to follow:

• Eat meals every 3 – 4 hours and aim to eat 4 – 5 meals and snacks a day.
• Fuel for your rehab sessions (Protein + carbs before and after rehab/physio)
• Protein before sleep can supports overnight recovery.

🛠️ Action:

• Don’t skip meals.
• Plan your meals and snacks around your rehab schedule.

7. Minimise Alcohol

Alcohol is a key inflammation trigger, but it consumption can also have a knock-on impact on your good habits and routines (eating, S&C etc.)

🛠️ Action:

• Keep consumption sporadic.
• Even when sporadic, be mindful of consumption volume and try to minimise

8. Supplements That Can Help

A solid food-first approach is key, but some supplements may speed up recovery:

✅ Creatine Monohydrate

• Preserves muscle during immobilization
• Can enhances rehab output

Dosage:

• Loading: 20g/day (4 x 5g) for 5 days (not essential)
• Maintenance: 3–5g/day

✅ Omega-3 Fatty Acids

• Anti-inflammatory
• May support muscle retention and healing

Dosage: 2–4g/day

✅ Vitamin D

• Bone healing
• Immune regulation
• Muscle recovery

Dosage: Daily Sunlight or consider a daily supplement (1,000–2,000 IU)

✅ Some Additions

For tendon or ligament recovery, consume 10–15g of collagen or gelatin with 50–250mg of vitamin C 30–60 minutes before targeted rehab exercises to stimulate collagen production.