A Key Ingredient For Health And Recovery

What we eat is key to a healthy body. Giving our body the fuel it needs to repair from the impact of exercise or injury is key to getting the results we all want. Different injuries also have different nutritional requirements. Research has also shown that certain foods are linked to disease and create a toxic environment which prevents or impacts the bodies ability to heal and remain healthy.

The impact diet can have on our body and mood is far reaching and when injured what we provide our bodies with is a key ingredient in the recipe for recovery and health.

Most of us understand the importance of what we eat and even slight improvements can make significant differences to how well we feel and how quickly and effectively we can recover.

However, one important part of the recovery process which is often neglected is the role of nutrition. The nutritional needs post injury is often neglected and regularly more considered as part of an advanced training programme or a performance related athletes’ daily routine. However, exercise is generally about placing stress upon the body to create changes in order to improve cardiovascular energy systems, neurological systems or muscular systems. This application of stress or load is what creates training adaptations.

In order to maximise these adaptations adequate nutritional intake is required. This is exactly the same when the body is recovering from an injury.

Using Nutrition To Recover

  • We are bombarded with information accusing us of not eating the right foods at the right time or that we are eating the wrong foods all together.
  • Nutrition needn’t be so complex or full of guilt and worry.
  • Whether exercising or just living our lives, our bodies need fuel.
  • When we exercise, we place good stress upon the body to create changes in order to improve our muscles, heart and mind. To truly maximise these improvements the right nutrition is required.
  • Nutrition can appear complicated but applying simple nutritional tactics can help you stay healthy and if need be, help your body recover quickly.
  • Exercising consistently without adequate nutrition increases your likelihood of injury.
  • It is impossible to build muscle when your body doesn’t have the nutrition it needs to repair.
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Finding A Nutritional Strategy

Injuries are part and parcel of life and although frustrating and painful, they do get better.
Of course the nutrients supplied should also be under scrutiny ensuring the right balance of macronutrients such as protein, carbohydrates and fat are included.

Some foods help regulate the body’s environment and regulate inflammation.

More calories may need to be consumed during rehabilitation or if the injury reduces activity levels, so too might calories have to be reduced.

It is not the time to feel sorry for yourself and try and mask the pain with chocolate and alcohol, tempting as that may be!

It’s time to be proactive, make a plan and speed up your recovery.


  • Steven’s background in Sport Science has shaped how our clients can accelerate their rehab through a better understanding of their nutritional demands for their lifestyle and recovery.
  • We can offer simple advice and realistic nutrition goals. Whether giving the right nutrients to heal an injury, stay healthy or fuel your fitness goals. .
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How do I know if my nutritional intake is adequate?
If you are unsure of your current intake then getting a nutritional assessment from one of our therapists would be very helpful and insightful. We just require you to log 3 days of what you eat and then we can create a tailored report that takes into account your injury, your activity levels, lifestyle and goals.
How much protein does my body need?
Protein and amino acids are essential for repair from exercise and injury. We need approx 1.5g per kg of body weight. So if you weigh 70kg you should aim for 105g protein daily.
Which injuries need the most attention to nutrition?
Bone injuries demand a lot of calories for effective healing. Especially the larger bones. Calcium, protein and fit D in particular are very helpful. Muscle and soft tissue injuries meanwhile need a calorie surplus and adequate protein and amino acids. Why put the work into your rehab and then not give your body the nutrients it needs to repair?
Will sit ups or core exercises help me loose wight around my mid-drift?
Absolutely not. You cannot spot reduce fat. If you want to loose weight you need to create a calorie deficit. Toning machines do not work, anything that sounds too good to be true, usually is!
What foods are useful as anti inflammatory compounds?
Not everyone needs or tolerates medication such as ibrufen or other non- steroidal anti-inflammatory medication. We prefer the natural approach and in many cases after acute soft tissue injuries inflammation can be good. However in more chronic conditions our bodies may benefit from anti-inflammatory foods such as tumeric, garlic, green tea, cinnamon, cumin and oregano.

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Get in touch

Click below to book your appointment easily online or arrange your free fit for physio consultation. If you’d like to read more about nutrition then you can download our free ebook below!


Get in touch whether you are currently in treatment and want to find out how nutrition can help your recovery or you would like some nutritional advice to prevent injury and optimise your health by booking a FREE 15min call with one of our therapists.


Nutritional analysis alongside body composition reports allows us to help accelerate your recovery. Get in touch for a copy of our free ebook on ‘Nutrition for Injury Recovery’. Click the button to be sent a copy.