“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. I wouldn’t wish them 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, unfortunately, it might not have been your fault, but it is your responsibility.
You might not have been able to control what happened, but you can control what happens next.
Thankfully, injuries for the most part, are not just a time to “wait and heal”; they are a chance to reset, to rebuild and to reinvent yourself as an athlete and as a person.
With that, for me, fuelling an injury is multi-disciplinary. It is not about just getting a good rehab plan; it is about building a lifestyle that helps stack good days and cement your recovery.
Below are some of my key philosophies when fuelling a rehab phase with any athlete.
Get Clear on ‘What’ You’re Doing, And ‘Why’.
When you’re rehabbing an injury, that is your goal. Nothing else.
This is not the time to chase a new body comp goal or a bench press PR. Don’t get distracted, your number one priority right now is recovery.
Then, get clear on your why.
Why are you doing this?
Yes, you want to get back on the pitch, but why is that important to you?
Why not just give up?
Why do you care?
Is it for your family? Your teammates? Why do you love your sport? It’s not just the fresh air and exercise, you can get that anywhere.
Get immensely clear on your why. Write it down and keep referring back to it, because you’re going to need it on the hard days when you don’t want to show up.
Get clear on your what and why, and everything else will start to fall in line.
Attack Your Rehab
Rehab can be tedious and specific. Sometimes you’d much rather head into the gym and bang out some heavy squats or mess around on the bench. But the reality is, good rehab often means doing the small, annoying exercises that don’t give you that big dopamine or endorphin hit, the ones that feel like they don’t ‘count’ or won’t make an impact.
They do count. They’re the reps that get you back on the pitch.
So you need to switch your mindset. Treat the small exercises like you’d treat the big lifts. Fuel for your sessions. Make a plan. Look to progress. Don’t just go through the motions. Bring intensity, even on the boring stuff.
It’s hard. You won’t get it right every day, but you have to bring this mindset to your sessions.
Get Great in Bed (i.e. Start Prioritising Your Sleep)
Sleep is the most powerful performance enhancer you’re probably not using properly.
Sleep is when the real recovery happens. It’s when muscle repair kicks in, when your brain consolidates motor learning (i.e., movement patterns and rehab drills), and when inflammation gets dialled down. Without good sleep, you’re trying to build a house on a cracked foundation.
If you’re smashing rehab but scrolling until 1am, you’re leaving massive progress on the table.
Some simple non-negotiables for good sleep.
- Aim for 7–9 hours a night consistently.
- Aim to go to bed and wake up at the same time every day.
- Get off screens at least 30–60 minutes before bed.
- Build a good sleep routine (i.e. find habits that help you relax and doze off e.g. reading, podcast, meditation)
- Make your room like a cave (cool, dark and quiet).
- Cut caffeine off 8 hours pre-bed.
Sleep won’t fix everything, but nothing else works properly without it. So if you’re training hard, rehabbing smart, and eating well, don’t let your recovery fall apart a night.
Get Your Nutrition In Place
One of the most powerful things you can focus on during this time is nutrition.
Now, to be extremely clear here, 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.
But when you get your nutrition right? It can be a massive part of the puzzle, helping to reduce inflammation, speed up 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. The 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.
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 healing, losing muscle mass and strength and ultimately delaying your return to sport.
Action: Work with a nutritionist or dietitian to determine your calorie needs and ensure you’re meeting them daily. It is wise to monitor your weight closely during this time to determine whether you are meeting said energy demands.
2. Protein Is Key.
Injury can lead to muscle, tissue, and tendon breakdown, so combating this is key. This starts with protein intake.
Action: Aim for 2.0–2.5g of protein per kg of bodyweight per day and spread it evenly throughout the day (every 3–4 hours is best). Focus on high-leucine sources (whey, chicken, beef, fish, eggs, milk). Eat 25–40g of protein per meal and try to include protein within 1 hour of waking, before bed, and after rehab sessions.
3. 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 as much as possible (fruit, veg and whole grains).
4. Surprise, Surprise, Fats Are Also Needed.
Fats support cell repair and control inflammation. But not all fats are equal.
Action: Get 20–25% of calories from fat. Prioritise Omega-3s (fish, flaxseed, walnuts) and monounsaturated fats (avocado, olive oil, nuts, seeds) and limit fried/fast food. 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.
Action: 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. Don’t skip meals.
7. Minimise Alcohol
Alcohol is a key inflammation trigger, but its consumption can also have a knock-on impact on your good habits and routines (eating, S&C, rehab, etc)
Action: Keep consumption sporadic and even when sporadic, be mindful of consumption volume.
8. Supplements That Can Help
A solid food-first approach is key, but some supplements may support improved recovery.
✅ Creatine Monohydrate (Preserves muscle during immobilization and 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 Health, Immune regulation, Muscle recovery)
Dosage: Daily Sunlight or consider a daily supplement (1,000–2,000 IU)
