Healing-phase guide
Injured Athlete
Nutrition
Injury recovery is a fueling phase, not a time to slash intake and hope for the best.
Healing still costsProtein rhythmCalcium + carbsRed flags
Use this injury rule
Keep total intake steady, spread protein across the day, and escalate early if injury and food restriction start showing up together.
Recovery reminders
Do not cut hard just because training is lower.
Build around protein, carbs, calcium foods, and produce.
Weight obsession and food fear during injury need support, not praise.
Next action
Choose one breakfast or snack protein anchor that will happen every rehab day.
Choose one easy carb-plus-protein recovery option for after rehab or appointments.
Name the exact restriction or body-fear sign that should trigger faster help.
What not to do
Do not slash calories just because running volume is down.Do not rely on one giant dinner to rescue a low-intake day.Do not praise weight loss, clean eating, or tiny appetites during injury recovery.
Injury recovery usually goes better when the athlete treats food like treatment support instead of optional cleanup work.