Optimising Injury Healing – Nutrition

Appropriate nutrition can play an important role in recovering from your injury as well as help prevent weight gain due to reduced activity. Below are some tips to help make the most out of your nutrition when injured.

• It is important to limit total calorie intake to match current activity level post injury
• Eating nutrient dense foods including the below food items that help promote healing
• Drink more water and limit sweetened beverages (e.g. fizzy, sports drinks and Juice)
• Limit alcohol consumption

Nutrient	Promotes	Example foods
Protein	Muscle Healing	Low fat yogurt, beans, fish, lean meat
Omega-3 Fatty acids	May help reduce inflammation and speed recovery	Walnuts, soy foods, ground flax seeds, fish (sardines, salmon, mackerel)
Vitamin-C	Tissue repair, wound healing, immune function	Citrus fruits, strawberries, tomatoes, kiwi, melons)
Vitamin-A	Promotes cell growth and development	Sweet potatoes, carrots, papaya, bell pepper
Zinc	Involved in wound healing and immune function	Almonds, seeds, beef, seafood
Calcium and Vitamin-D	Bone development and repair	Low-fat dairy, fortified foods, leafy greens. Exposure to Spring/Summer/Autumn sunlight (not during winter in QT due to low angle of sun)

 

*Adapted from 2014 Sports, Cardiovascular, and Wellness Nutrition, written by registered Dietitians.