Recovering from hard training or an injury takes energy. Under-eating can make it harder to maintain training quality and support normal repair processes. There is no single food that guarantees faster healing.

Protein supports tissue maintenance and repair

Protein provides amino acids needed for normal tissue turnover and adaptation. Spread protein-containing foods across meals in a way that suits your appetite, preferences and overall needs. Requirements vary with body size, activity and health.

Carbohydrate and fluids have a role

Carbohydrate can help restore muscle glycogen after demanding exercise. Hydration supports normal function, but drinking excessive water does not speed recovery. Match fluid intake to conditions, exertion and thirst.

What about anti-inflammatory foods and supplements?

A varied diet with fruit, vegetables, fibre and sources of unsaturated fat supports general health. Claims that a particular food or supplement rapidly repairs injured muscle or switches off inflammation are usually overstated. Supplements also have costs and potential interactions.

Bring nutrition into a wider recovery plan

Nutrition is one piece of the picture alongside sensible training loads, sleep and rehabilitation. Explore nutrition and lifestyle coaching or personal training.