Nutrition for Recovery


Eat your way back to your best.

Last week, I spoke about the 5 golden rules of recovery. And how to stop injury becoming a mental and physical roadblock to your health. Today, I want to expand that thinking by taking a closer look at diet. Yep, it may be tempting to eat all the junk you have been avoiding while you’re stuck on the couch waiting to heal, but that’s a mistake. Eating the right types of fuel can help your body to rebuild and repair more quickly.

By focusing on key food groups and nutrients, you can help your body recuperate and get back to its best in no time at all. I have explored the best types of food for recovery, below:

Healthy Oils

The initial part of the recovery process often focuses on reducing inflammation, and healthy oils are great for aiding this natural process. Olive oil and flax oil both have impressive anti-inflammatory and antioxidant benefits that are great for supporting recovery. Oily foods like avocados and oily fish like mackerel are also beneficial. These foods are all are high in omega-3 fatty acids which promote recovery and healing.


After injury, your body has to rebuild, and protein is essential to this process. Fill your diet with lean meat and fish, eggs or plant-based proteins like beans and tofu. Try to choose minimally processed protein sources to get the most benefit for your body. The rest of your diet should include a balance of fresh fruit and veggies, fats, and carbs.

Vitamin C

Vitamin C is one of those super nutrients that seems to be involved in almost every process in the body! Importantly for recovery, it is a key player in rebuilding collagen which helps to support your bones, skin, muscles, and tendons. It also has antioxidant and anti-inflammatory benefits. Get more vitamin C in your post-injury diet by choosing citrus fruits, berries, tomatoes, sweet peppers and kiwi fruits as regular snacks.


Zinc supports many of the enzymes and proteins in your body which are an important part of the healing and repair process. You can up your zinc intake during recovery by taking a supplement or increasing the amount of zinc-rich foods in your diet. These include, seafood, red meat, nuts, seeds, and poultry.

Vitamin A

Vitamin A is another important player in the recovery process, reducing inflammation, supporting the immune system, and like vitamin C, playing a role in the production of collagen. It can be difficult to get the levels of vitamin A recommended for enhanced recovery from your diet, so a supplement for the first one or two weeks post-injury can be helpful.

Herbs and Spices

There are some herbs and spices which have useful anti-inflammatory and restorative properties which can be harnessed post-injury. Garlic and turmeric are two of the most helpful, which means there has never been a better excuse for a homemade curry! Cocoa and green tea are also known antioxidants, so grab a cuppa and some high-quality dark chocolate to nibble on as well!

I hope you’re fighting fit or coming through the recovery process as quickly and painlessly as possible. If you’re coming back from injury and looking for a way to reset your fitness routine, then FitFusion PT can help. Our friendly, personal fitness experts can design a workout routine focused on your unique needs. Give us a call today or drop us a line to find out more.

Next week, we will be back in vacation mode as we look at ways to keep your healthy lifestyle on track while you hit your favourite summer resort. And don’t worry, you won’t have to miss out on any holiday fun! I’ll talk to you soon. Until then, stay awesome!