Nutritional Strategies for Injury Prevention and Recovery: A Review of Evidence-Based Nutritional Interventions to Prevent Sports-Related Injuries and Enhance Recovery in Athletes
Study Details
This new review examined nutrition strategies to reduce sports-injury risk and support recovery, covering hydration, macronutrients, micronutrients and supplements 🔍
Here are the key findings ⬇️
Key Findings
💧 Maintaining euhydration is a priority, with fluid and electrolyte plans individualised to sweat losses
⚠️ Dehydration can impair cognition, balance and thermoregulation, potentially increasing injury risk
🥤 After substantial fluid loss, ~1.25–1.5 L fluid per kg body mass lost is recommended alongside electrolytes
🍞 Carb availability supports training quality and glycogen restoration, with ~30–60 g/h recommended during prolonged exercise and up to ~90 g/h in some scenarios
🥩 Protein intake of ~1.4–2.0 g/kg/day is recommended to support tissue repair, with total daily intake more important than a narrow post-exercise “anabolic window”
🥑 Fat should provide at least ~20% of energy, with omega-3-rich foods potentially supporting inflammation control and recovery
🦴 Calcium and vitamin D are important for bone health, while vitamin D deficiency may impair muscle repair and increase bone-injury risk
🩸 Iron inadequacy can compromise endurance performance and recovery
🐟 Omega-3 supplementation may support muscle preservation during immobilisation and concussion recovery, although evidence remains inconsistent
💪 Creatine may help preserve muscle mass and strength during immobilisation and rehabilitation; 2–5 g/day can be effective without loading
🧬 Collagen or gelatin plus vitamin C around loading exercise may support collagen synthesis and connective tissue rehabilitation
🛡️ Athletes using supplements should favour third-party tested products
Conclusion
Adequate energy, carbohydrate, protein and personalised hydration should form the foundation of injury recovery, with supplements added selectively where there is a clear evidence-based role ✅
Reference
https://pubmed.ncbi.nlm.nih.gov/42713797/
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I love that. It’s about the basics, not the fancy supplements. Drink enough. Eat enough. And you do quite well.