Aspire guide
Specific Populations
Specific Populations manual
Nutrition for Injury Prevention
Proactive nutrition strategies to reduce injury risk.
Why this matters
Proactive nutrition strategies to reduce injury risk.
Read time
5 min
Audience
Athlete + Coach
Use it for
Specific Populations
Start here
Talk to your coach or a sports dietitian if you have questions about your nutrition.
Coach prompt
Talk to your coach or a sports dietitian if you have questions about your nutrition.
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Printable handout preview
One-page sheet
Nutrition for Injury Prevention
Read time
5 min
Audience
Athlete + Coach
Start with the printable
Talk to your coach or a sports dietitian if you have questions about your nutrition.
Best next move
Use it this week
Talk to your coach or a sports dietitian if you have questions about your nutrition.
Quick reference map
Use the guide like a structured handout
In the library
Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
Proactive nutrition strategies to reduce injury risk.
BONE POWER
1000-1300 mg Calcium
- Build strong bones to prevent stress fractures.
YOUR INJURY-PROOF CHECKLIST
Eat enough calories for your training.
- Get 20-40g protein at every meal.
- Hit 1300mg Calcium daily (dairy, fortified foods).
BUILDING BLOCKS FOR YOUR BODY
Protein: Repairs muscles, tendons, and ligaments. Spread it out all day.
- Vitamin D: Helps your body use calcium for strong bones.
- Omega-3s: Found in fish, these help calm inflammation.
The Connection
Nutrition affects injury risk through:
Nutrition affects injury risk through:
Under-fueled athletes get injured more.
- Bone health (stress fractures)
- Tissue quality (tendons, ligaments)
- Recovery between sessions
Protocol
Post-Workout Protocol
Protein + carbs within 30-60 min
Full meal within 2 hours
Adequate total daily intake
Unlock the rest of the manual
Full access opens every section, the ebook PDF, and the printable handout companion.
What to do next
Use it this week
Talk to your coach or a sports dietitian if you have questions about your nutrition.
Source topics
injury prevention ā¢ bone health ā¢ energy availability