When you're recovering from an injury, what you eat matters as much as the treatment you receive. Proper nutrition provides the building blocks your body needs to repair damaged tissues, reduce inflammation, and support overall healing. At M.O. Therapy in Markham, we emphasize the importance of nutrition as part of comprehensive injury recovery.
Why Nutrition Matters for Recovery
The Healing Process Requires
Building Materials:
- Protein for tissue repair
- Collagen for tendons and ligaments
- Minerals for bone healing
- Vitamins for cellular processes
Energy:
- Healing requires significant energy
- Don't severely restrict calories during recovery
- Your metabolism may actually increase
Anti-Inflammatory Support:
- Foods can reduce or increase inflammation
- Right choices support healing
- Wrong choices can slow recovery
Key Nutrients for Injury Recovery
Protein
Why It Matters:
- Building block for all tissues
- Muscle repair and maintenance
- Immune function support
- Prevents muscle loss during rest
Sources:
- Lean meats (chicken, turkey, lean beef)
- Fish and seafood
- Eggs
- Greek yogurt and cottage cheese
- Legumes and beans
- Tofu and tempeh
How Much:
- 1.6-2.2 g per kg body weight
- Higher than normal during recovery
- Spread throughout the day
- 20-30g per meal
Vitamin C
Why It Matters:
- Essential for collagen production
- Supports immune function
- Antioxidant properties
- Wound healing
Sources:
- Citrus fruits
- Bell peppers
- Strawberries
- Broccoli
- Kiwi
- Tomatoes
Daily Target:
- 100-200mg minimum during recovery
- Can get from food easily
Vitamin D
Why It Matters:
- Bone healing
- Muscle function
- Immune support
- Many people are deficient
Sources:
- Fatty fish (salmon, mackerel)
- Egg yolks
- Fortified foods
- Sunlight exposure
- Supplements often needed
Considerations:
- Many Canadians are deficient
- Testing may be worthwhile
- Supplement if needed (consult healthcare provider)
Calcium
Why It Matters:
- Essential for bone healing
- Muscle function
- Nerve transmission
Sources:
- Dairy products
- Fortified plant milks
- Leafy greens
- Sardines with bones
- Tofu (calcium-set)
Zinc
Why It Matters:
- Wound healing
- Protein synthesis
- Immune function
- Cell growth
Sources:
- Meat and poultry
- Shellfish (especially oysters)
- Nuts and seeds
- Legumes
- Whole grains
Omega-3 Fatty Acids
Why It Matters:
- Anti-inflammatory effects
- May support healing
- Joint health
- Reduces chronic inflammation
Sources:
- Fatty fish (salmon, sardines, mackerel)
- Walnuts
- Flaxseeds and chia seeds
- Fish oil supplements
Vitamin A
Why It Matters:
- Cell growth and differentiation
- Immune function
- Tissue repair
Sources:
- Sweet potatoes
- Carrots
- Leafy greens
- Eggs
- Liver
Anti-Inflammatory Foods
Foods That Reduce Inflammation
Include Regularly:
- Fatty fish
- Berries (blueberries, strawberries)
- Leafy green vegetables
- Olive oil
- Nuts (especially walnuts, almonds)
- Turmeric and ginger
- Garlic
- Tomatoes
- Green tea
Foods That Increase Inflammation
Limit or Avoid:
- Processed foods
- Refined sugars
- Excessive alcohol
- Trans fats
- Excessive red meat
- Fried foods
- Refined carbohydrates
Recovery Eating Strategies
During Immobilization/Rest Phase
Key Points:
- Don't drastically cut calories
- Maintain protein intake
- Focus on nutrient density
- Reduce (don't eliminate) portions if very inactive
Why Not to Under-Eat:
- Healing requires energy
- Muscle loss accelerates with low calories
- Recovery slows with inadequate nutrition
During Active Rehabilitation
As Activity Increases:
- Increase calories accordingly
- Maintain high protein
- Time nutrition around therapy sessions
- Stay well-hydrated
Hydration
Important Because:
- Nutrient transport
- Tissue health
- Joint lubrication
- Cellular function
Guidelines:
- 2-3 liters daily minimum
- More during active rehab
- Urine should be pale yellow
- Water is best
Sample Recovery Meal Plan
Breakfast Options
High Protein:
- Greek yogurt with berries and nuts
- Eggs with vegetables and whole grain toast
- Protein smoothie with fruits and spinach
Lunch Ideas
Balanced:
- Salmon salad with mixed greens
- Turkey and avocado wrap with vegetables
- Lentil soup with whole grain bread
Dinner Examples
Nutrient-Rich:
- Grilled chicken with sweet potato and broccoli
- Baked fish with quinoa and roasted vegetables
- Lean beef stir-fry with colorful vegetables
Snacks
Smart Choices:
- Nuts and seeds
- Greek yogurt
- Fruit with nut butter
- Cottage cheese with vegetables
- Hard-boiled eggs
Supplements: When to Consider
Potentially Helpful
With Healthcare Guidance:
- Vitamin D (if deficient)
- Fish oil (if not eating fish)
- Collagen (emerging evidence)
- Protein powder (if struggling to meet needs)
Generally Not Necessary
If Eating Well:
- Most vitamins from food
- Minerals from varied diet
- "Recovery" supplements often not evidence-based
Important Notes
- Consult healthcare provider before supplements
- Quality varies significantly
- More is not always better
- Food first approach preferred
Special Considerations
Bone Injuries
Focus On:
- Adequate calcium and vitamin D
- Protein for bone matrix
- Vitamin K
- Avoid excessive alcohol
Tendon and Ligament Injuries
Focus On:
- Protein and vitamin C
- Collagen-supporting nutrients
- Anti-inflammatory foods
- Gelatin may help (emerging research)
Muscle Injuries
Focus On:
- High protein intake
- Anti-inflammatory foods
- Adequate calories
- Creatine may help (consult provider)
Surgery Recovery
Focus On:
- Pre-surgery nutrition optimization
- Adequate protein post-surgery
- Wound-healing nutrients (C, zinc, A)
- Avoid excessive supplements before surgery
Common Mistakes
What to Avoid
Don't:
- Severely restrict calories
- Skip protein
- Rely on supplements over food
- Drink excessively
- Eat highly processed diet
Do:
- Eat balanced meals
- Prioritize protein
- Choose whole foods
- Stay hydrated
- Listen to hunger cues
Frequently Asked Questions
Should I eat less since I'm not training? Not necessarily. Healing requires significant energy. A modest reduction may be appropriate, but severe restriction slows recovery.
Do I need protein supplements? Not if you can meet needs through food. Supplements are convenient but not superior to whole food sources.
How long should I eat this way? Throughout your recovery and beyond. Good nutrition supports long-term health and reduces future injury risk.
Can diet speed up my recovery? Proper nutrition won't magically accelerate healing, but poor nutrition will definitely slow it. Optimize what you can control.
Support Your Recovery
Nutrition is one piece of the recovery puzzle. Combined with proper treatment and rehabilitation, the right diet gives your body the best chance to heal.
For comprehensive injury recovery, including physiotherapy, massage, and chiropractic care, contact M.O. Therapy in Markham.
Contact Us:
- Call (905) 201-5827
- Book online
- Direct billing available
Fuel your recovery with the right nutrition and expert care.