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Diets and nutrition / Bones, Muscles, and Joints / Exercise and Physical Fitness
Super Foods and Nutrients That Heal and Prevent Injuries
August 15, 2025
Estimated Reading Time: 4m
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Rehabilitation is only one component of injury recovery. It’s also important to know which foods and nutrients help connective tissue and muscles rebuild quickly and efficiently.
The best foods and nutrients for injury recovery
Anti‑inflammatory foods
After an injury, the body sets off several processes. One of them is the inflammatory immune response. This is a natural process, but if your body remains in this inflammatory state for too long, it can delay recovery.
That’s why an anti‑inflammatory diet is so important during this stage. Incorporate foods like:
- Strawberries, blueberries, blackberries, and grapes.
- Oily fish: salmon, sardines, and anchovies.
- Broccoli, avocado, peppers, and mushrooms.
- Leafy green vegetables
- Olive oil.
- Green tea.
- Walnuts.
- Turmeric and ginger supplements for their potential anti‑inflammatory effect.
Lean proteins
Lean proteins are vital to the injury recovery process, as they strengthen and regenerate muscles and connective tissue.
- Eggs.
- Almonds and walnuts.
- Greek yogurt.
- Low‑fat cheeses (e.g., cottage cheese).
- Fish, salmon, tuna.
- Chicken breasts, turkey, and lean red meat.
- Quinoa.
- Legumes.
- Protein supplements (consult your nutritionist).
How much protein should I consume?
Increasing protein intake during recovery is one of the key strategies for reducing muscle loss and jump‑starting the healing process.
The recommended amount of protein varies. In general, 1.2 to 1.6 kg of protein per kg of body weight will help maintain your muscles while your body recovers and rebuilds the damaged tissue. For athletes, the recommended amount is 2.3 g/kg.
Minimize loss of muscle mass
Lean protein intake is crucial to minimizing muscle loss. A high‑protein diet can help you avoid losing too much muscle mass due to physical inactivity.
Make sure to eat food with protein at every daily meal to encourage the healing of muscle and connective tissue.
Balanced diet
A healthy, balanced diet includes more than just lean protein. Your body needs fruits, vegetables, complex carbohydrates like oatmeal, whole grains, and healthy fats to help your body recover from injury and rebuild muscle and tissue.
Diet after surgery
After surgery, you may be put on a clear liquid diet. Later, you can progress to full liquids, and here’s where you can include more protein, prebiotics, and probiotics through shakes, smoothies, and protein supplements.
For example, to prepare a super smoothie, you might include Greek yogurt or high‑protein, low‑fat milk, blueberries and other fresh fruits or vegetables, and turmeric powder. Consult your nutritionist or doctor.
Omega‑3 fatty acids
Some studies have observed that omega‑3 fatty acid consumption over 4 weeks might decrease muscle damage from injury.
Collagen supplements
Hydrolyzed collagen supplements can be beneficial for preventing injury and repairing the joints, tendons, and ligaments. They can also help relieve pain. The dose of hydrolyzed collagen can vary from 5 to 15 g. Ask your doctor which dose is best for you.
Vitamin C
Consuming vitamin C along with collagen improves synthesis, some studies have found.
Some foods high in vitamin C, such as citrus fruits, strawberries, kiwis, peppers, and broccoli, should be consumed with collagen supplements to prevent and help treat some joint, connective tissue, and tendon injuries.
Vitamin D and calcium
Vitamin D and calcium play an important role in repairing bone fractures.
Some studies recommend 800 IU of vitamin D and 200 mg of calcium every day to reduce the risk of fractures in women.
The proteins and other minerals that are important for bone health are magnesium, phosphorus, potassium, fluoride, iron, zinc, vitamin A, vitamin K, vitamin C, and vitamin B complex. That’s why a diet with plenty of fruits and vegetables, especially leafy green vegetables, is beneficial for obtaining these nutrients and promoting bone health.
Meet energy recommendations
Meeting your daily energy needs is especially important because it supports bone health and prevents fractures.
Avoid alcohol
Alcoholic beverages should be avoided after an injury to facilitate the recovery process.
There is growing evidence that alcohol intake can affect muscle protein synthesis and injury healing, probably by reducing the inflammatory and immune response, and cause greater loss of muscle mass during the immobility period.
Maintain a healthy weight
Maintaining a healthy weight for your height, gender, and bone structure facilitates recovery and can help prevent injury.
You should follow preventive measures and a healthy diet to reduce the risk of injury and support your recovery.
This article was produced by Gloria Rabell, nutritionist.
Sources: American Sports and Performance Dietitians Association, U.S. National Library of Medicine.
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