Food supports normal body function and helps meet the energy and nutrient needs of everyday life and exercise. No specific food or supplement can guarantee that a muscle injury will heal faster or that soreness will disappear.
Build balanced meals
Meals that include a source of protein, starchy foods and fruit or vegetables can help provide a range of nutrients. Examples of protein foods include beans, lentils, eggs, dairy, fish, tofu and meat. Your needs vary with appetite, health, preferences and training.
Be cautious with “anti-inflammatory” promises
Claims that a single ingredient will treat pain or speed tissue repair often go beyond the evidence. Supplements may have risks or interact with medicines, so consider the reason for taking one and seek qualified advice when needed.
Recovery has more than one part
Training load, sleep, time and appropriate rehabilitation also matter. If an injury is suspected, nutrition advice is not a substitute for assessment and a suitable return-to-activity plan.
See the NHS Eatwell Guide, our guide to supplements and evidence and the sports injury recovery guide.
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