Nutrition for Recovery After Injury

What you eat and drink can make a real difference to recovery after injury.

Good nutrition helps your body repair tissue, maintain muscle, and keep up with the extra demands of healing.[2][4] Recovery can increase nutrition needs, even when activity levels are lower than usual. For most people, regular meals built around the five food groups are a strong starting point, with enough protein, carbohydrate, healthy fats, fluids, and a variety of vitamins and minerals.[4][5] 

Key takeaways 

• Eat regularly and avoid long gaps without food. 

• Include a source of protein each time you eat. 

• Build meals around the Australian five food groups. 

• Drink fluids regularly across the day. 

• Ask for support if your appetite is poor or recovery is slower than expected. 

  
  

What to focus on each day 

1) Include protein regularly across the day - Protein provides the building blocks for muscle, tendon, ligament, bone, and skin repair. Protein needs during healing are often higher than usual. As a general guide, many adults recovering from injury may benefit from around 1.2–1.6 g of protein per kg body weight per day, with higher needs in some cases such as immobilisation, surgery, or more significant tissue damage.[1][2] Spread protein across the day by including a protein-rich food at each meal and, if needed, in snacks.[2][3] 

• Greek yoghurt, milk, cheese or cottage cheese 

• Eggs 

• Chicken, fish, lean meat 

• Tofu, tempeh, beans, lentils, edamame 

• Nuts, seeds or nut butters 

  
  

2) Eat enough energy to heal - Healing increases the body’s energy demands, even if you are exercising less than usual. If you are not eating enough overall, healing may be slower and it can be harder to maintain muscle and meet the demands of rehabilitation.[2][7] Changes in appetite and routine during recovery can also make it harder to eat enough consistently. Include regular meals and snacks, and choose carbohydrate foods to help fuel daily activity and rehabilitation sessions.[2][6] 

• Wholegrain bread, wraps, rice, pasta, oats, cereal 

• Potato, sweet potato, corn 

• Fruit 

• Milk and yoghurt 

  
  

3) Stay well hydrated - Good hydration supports normal skin and tissue function. Aim for regular drinks across the day. Water is the main choice, and milk or soups can also contribute. A common guide is at least 1.5 litres per day unless your doctor or healthcare team has advised otherwise.[2][4] 

4) Include healthy fats - Healthy fats provide energy and are part of a balanced eating pattern. Include foods such as olive oil, avocado, nuts, seeds, and oily fish as part of your usual meals and snacks.[4][5] 

Build meals around the five food groups 

For most people, a practical way to support healing is to eat regular meals from the Australian five food groups: vegetables and legumes/beans, fruit, grain foods, lean meats and alternatives, and milk, yoghurt, cheese or fortified alternatives.[4][5] If appetite is low, smaller meals and nourishing snacks can help.[2] 

Key nutrients for tissue healing 

• Vitamin C: helps support collagen formation. Food sources include citrus, kiwi fruit, berries, capsicum, broccoli, and tomatoes.[2][7] 

• Zinc: supports normal immune function and tissue repair. Food sources include meat, seafood, dairy, legumes, nuts, and seeds.[2][7] 

• Vitamin A: supports skin and tissue health. Food sources include eggs, dairy foods, carrots, pumpkin, and leafy greens.[7] 

• Calcium and vitamin D: important for bone health, and especially relevant if bone healing is involved. Include dairy foods or fortified alternatives, and discuss vitamin D testing or supplementation with your clinician if needed.[4][6] 

• Iron: helps carry oxygen around the body. Food sources include lean red meat, legumes, iron-fortified cereals, and leafy greens.[7] 

  
  

Daily recovery checklist 

• Eat 3 main meals each day 

• Add 1–3 nourishing snacks if needed 

• Include a protein food each time you eat 

• Include fruit and vegetables daily 

• Drink fluids regularly 

• Avoid long gaps without eating 

  
  

Easy snack ideas for recovery 

• Yoghurt and fruit 

• Cheese and crackers 

• Boiled eggs and toast 

• Smoothie with milk or yoghurt 

• Tuna and crackers 

• Hummus with pita or veggie sticks 

• Peanut butter on toast 

  
  

What about supplements? 

Food first is the best starting point for most people.[4][5] Protein powders or oral nutrition supplements may be useful in some situations, but they are not needed for everyone. Vitamin D, iron, or zinc supplements are best considered with guidance from your GP, dietitian, or treating clinician, especially if bone healing is involved, appetite is poor, recovery is slower than expected, or you have a known nutrient deficiency.[2][6][7] 

If your appetite is poor, you have lost weight, your wound is slow to heal, or you have a medical condition that affects eating, ask your GP, treating clinician, or an Accredited Practising Dietitian for personalised advice. Extra support can be especially helpful after surgery, during immobilisation, or when bone healing is involved. 

Need more personalised support? 

If you would like tailored support during recovery, book a nutrition screen to look at simple changes to protein intake, meal timing, hydration, and overall energy intake that may better support healing. It can be a helpful first step if you are unsure what to eat, your appetite is low, or recovery is not progressing as expected. 

References 

[1] Australian Sports Commission. Australian Institute of Sport nutrition resources [Internet]. Canberra: Australian Sports Commission; [cited 2026 Jun 2]. [2] Queensland Health. Nutrition for Wound Healing (NEMO) [Internet]. Brisbane: Queensland Government; [cited 2026 Jun 2]. [3] Queensland Health. Getting the right amount of protein (NEMO) [Internet]. Brisbane: Queensland Government; [cited 2026 Jun 2]. [4] National Health and Medical Research Council. Australian Dietary Guidelines [Internet]. Canberra: NHMRC; 2013 [cited 2026 Jun 2]. [5] State Government of Victoria. Healthy eating and diet. Better Health Channel [Internet]. Melbourne: State Government of Victoria; 2024 Aug 6 [cited 2026 Jun 2]. [6] State Government of Victoria. Sporting performance and food. Better Health Channel [Internet]. Melbourne: State Government of Victoria; 2024 Apr 17 [cited 2026 Jun 2]. [7] Tasmanian Department of Health. Good nutrition for wound healing [Internet]. Hobart: State of Tasmania; 2020 Jun [cited 2026 Jun 2]. 

This handout provides general nutrition advice and does not replace individual medical care.