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Injury Recovery


Nutrition Guidance for “Injury Recovery”

Injury Recovery Bundle
Want the perfect Injury Bundle to maximise your recovery?

An unwanted but natural occurance for any athletes is that at some point in time they will suffer some form of injury or even require surgery to correct a problem. 

With this in mind is is important to understand what to do, and how the correct nutrition with the proper supplementation may help the athlete heal properly and get back into training and competitions quicker.


What Should You Do?

  1. The first thing to remember is that when an athlete is injured they are likely to be using up much less energy on a daily basis than when training. So the first important message is to cut down on your daily energy intake. Consider taking about 500kcal less than your BMR. 
  2. If you examine the 'Dieters' plan, you can get an idea of what is needed i.e. less energy intake, less carbohydrates (and make sure you stop all high GI carbohydrate foods and drink), and more protein (about 2 -2.5g per kg body mass).
  3. If the muscle is the cause of the injury (e.g. hamstring pull/strain) then consider trying to stimulate the muscle to repair itself by feeding it protein - in particular BCAA's. In fact BCAA Plus is an ideal accompaniment for recovery from such injuries as it does not contain carbohydrates. We suggest you take two servings a day to promote muscle repair and slow muscle breakdown. 
  4. If the injury is due to ligament/tendon/cartilage etc. then repair of such tissues will likely benefit from taking Amino Protein Shots. We suggest you take two shots a day. 
  5. If the injury is due to a fracture of bone, then maintaining muscle and other supporting tissues with BCAA Plus and Amino Protein Shots will be advantageous. However, additionally it is important to take Vitamin D and Calcium as well as Omega-3 fish oil (we would recommend Healthspan Elite range of products for athletes since they are also Informed-Sport approved).
  6. If you are preparing for surgery, then consider taking at least two servings per day of either Big Whey or BCAA Plus or a combination of the two in the 5-7 days before the operation. This is to get your body into what is known as a positive nitrogen balance. 
  7. Additionally you could add Hypnos before bedtime too. 
  8. Whilst recovering from the operation continue to take 1-2 servings of Big Whey or BCAA Plus or both for a period of 2 - 4 weeks. 
  9. If the surgery is to repair cartilage/joint then add the Amino Protein Shots after the operation. 
  10. If the surgery is bone-related then add Vitamin D and calcium. 
Please see the diagram below for more information
Muscle Injury Joint Injury Bone Injury
Increase Protein Intake Through Supplements Such as Big Whey
Big Whey Protein Big Whey Protein Big Whey Protein
Supplement With BCAA Plus
Supplement With Amino Protein shots
Supplement With Glucosamine & Omega 3
We recommend you use Healthspan Elite, as they're products are also Informed-Sport accredited.
Healthspan Elite Healthspan Elite
Supplement With Vitamin D & Calcium
We recommend you use Healthspan Elite, as they're products are also Informed-Sport accredited.
Healthspan Elite