What Runners Need to Eat During Injury Recovery
Sports dietitians say healing still requires energy, protein, carbohydrates and fats, even when running stops.
Taking time off from running does not mean the body suddenly needs much less food. Sports dietitians say recovery from an injury requires energy to repair tissue, and surgery can raise resting energy use by about 20 percent for weeks. Crutches, physical therapy and cross-training also demand fuel.
Experts warn that sharply reducing calories or carbohydrates may slow healing. They recommend regular meals that include protein, carbohydrates and fats. Protein supports tissue rebuilding, carbohydrates provide energy for recovery and activity, and healthy fats help with inflammation and hormone function.
Nutritional needs can shift as recovery progresses. Early healing may call for more protein, while carbohydrate needs generally rise as physical therapy becomes harder and running resumes. A varied diet with produce, whole grains and complete protein sources helps supply vitamins and minerals. Dietitians also point to calcium-rich foods, anti-inflammatory choices and selected supplements, while emphasizing that supplements cannot make up for inadequate overall food intake.
- Surgery may increase resting energy needs by about 20 percent.
- Early recovery protein guidance is 1.8 to 2.2 grams per kilogram daily.
- Carbohydrate needs may rise as training resumes.
- Dietitians emphasize food first, with supplements as secondary.
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