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

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.