Fall 2022 - 40

NUTRITIONAL SUPPORT FOR
INJURY & RECOVERY
By Elaine Wanstreet, M.Ed, RD
T
he main goals of
nutrition during
recovery from an injury are
to preserve lean mass and
strength, promote healing,
maintain energy balance,
reduce inflammation,
and stay on track for a
projected return date.
Special requirements that need to be considered
for injured tactical athletes include altered energy
needs, increased protein requirements, and
nutritional support for pre-and post-surgery.
Recovery from injury can be a bit of a balancing
act. It is important to determine and meet the
specific energy needs during injury. Consuming
too few or too many calories during this recovery
period can hinder recovery in various ways. On
one hand, inadequate energy intake during injury
can cause accelerated muscle loss and delay the
healing process. While on the other hand, energy
in excess results in unwanted fat deposition.
Working with a dietitian can be advantageous
during this time to ensure the individual's
nutritional needs are being met by considering
their resting metabolic rate, daily activity level,
body composition goals, and micronutrient needs
for injury.
General Nutrition for Injury Recovery
Though energy expenditure might be lower
during injury due to a limited ability to participate
in daily activities, don't forget the healing process
40 | Tactical Training & Conditioning | Fall 2022
still requires a significant amount of calories. This
is not the time to drastically cut calories.
When recovering from injury it is important
to focus on consuming a variety of high-quality
foods which contain the necessary vitamins
and minerals to adequately support the healing
process. Meal and snack frequency should remain
similar to before the injury, aiming to have a meal
or snack every 2-3 hours. When selecting meals
and snacks try to include a variety of antioxidantrich
fruits and vegetables which can help reduce
inflammation and promote healing. Whole grains
such as brown rice, oatmeal, quinoa, whole
wheat bread, and pasta contain a significant
amount of B vitamins which are important for
energy metabolism and protein repair. They also
tend to be a good source of fiber which can help
with satiety. While it is likely that a decrease in
carbohydrate intake is warranted while activity
levels are lower, moderate amounts of whole
grains should still be included on every plate.
Adequate protein is essential for repairing
tissue and minimizing muscle loss. Aim for a daily
dietary protein intake of 1.2 to 2.0g/kg body
weight. Eating a meal or snack that includes
protein every three to five hours can help support
the maintenance of lean mass. Quality sources of
protein include lean meat, chicken, turkey, pork,
eggs, dairy, fish, soy, beans, and nuts
Sources of healthy fats such as olive oil, fish,
avocado, nuts, and seeds have been found to
help fight inflammation and can be beneficial to
incorporate when recovering from injury. Though

Fall 2022

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