Injury Nutrition – What to eat if struggling with an injury or a persistant niggle

Nutrition is Energy but it also helps repair the damage we do when training or racing. While there are a few common practices for post training nutrition recovery from injury is not as well managed by many.

If, like many, your good dietary habits go out the window when your training drops off then try to add these to your intake so that you can get back to training as quickly as possible

  1. Protein
  2. Omega 3 Fatty Acids
  3. Vitamins a and c


The obvious one! By now most people know that protein helps to build muscle but it also helps repair. Generally most people need 1-1.2g per kg of bodyweight per day

a 70kg person therefore needs between 7 and 8g of protein.

However studies have suggested that when not training upping your protein intake to 2.2g per kg can help to reduce muscle loss. The reduced muscle loss will improve your return to training time

Sources: chicken – fish – cheese – tofu

Omega 3 & 6 Fatty Acids 

It has been long known that fish oils particularly Omega 3 rich have the ability to reduce inflammation. The bodies healing process is driven by the omega 3 and 6 series so we ned to keep these topped up to help the body. Ideally we should have 3 – 9g of fish oils per day prior to any injury as the presence of the omegas will help better if the body already has them in reserve.

Sources: Salmon, Mackerel, walnuts, chia seeds,


Vitamins a and c

Vitamin a helps produce white blood cells and c helps build new tissue. These are vital components particularly vitamin c as it is something the body cannot make on its own so we need to have it in our diet.

Sources Vitamin a: sweet potato, carrots, butternut squash

Sources Vitamin c: citrus fruit, Broccoli, bell peppers, Strawberries



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