Not eating will slow down the healing process. You may not be as active, but your metabolism increases during/after injury. Your body needs to burn calories in order build new tissue to repair muscles and tendons.
To keep your energy up, eat at least every 5 hours. Get on the scale once per week to ensure you’re at a healthy weight.
When your body is in a state of injury it breaks down more protein than it can make. This causes the injured muscle to atrophy.
Consume a total of 60-90 grams of protein daily. Add lean, quality protein to every meal; eggs, chicken, lean beef, pork, seafood, and low-fat dairy.
These fats are good for joint and heart health, and when you are injured, they may aid in suppressing inflammation that can be detrimental to the healing process. Some studies also show that omega-3s may decrease muscle atrophy.
Eat omega-3 rich seafood like salmon at least 2 times per week. Add walnuts or flaxseed to cereal and salads, and buy eggs that are enriched with omega-3s.
This vitamin plays a vital role in the rebuilding of bone after stress or fracture. Fortunately, your body naturally produces it when exposed to sunlight, but in the winter months your circulating levels drop, making it a crucial addition to your diet.
Make sure your yogurt is fortified with vitamin D, and boost your intake vitamin D rich foods like canned salmon and milk. Also, consider taking a supplement.
This compound acts as an effective antioxidant, and many studies have shown that it can help lower the inflammatory response following muscle damage.
Add quercetin rich blueberries to oatmeal and cereal, add red and white onion to your favorite recipes/dishes. Also, snack on apples and saute kale as a side for dinner.