1️⃣ Prioritize Protein for Tissue Repair 🏗️

Protein is essential for rebuilding muscle and repairing damaged tissues. Aim for 1.6–2.2g of protein per kg of body weight daily. Great sources include lean meats, fish, eggs, dairy, tofu, and legumes. Consider a protein shake if appetite is reduced post-surgery.

2️⃣ Boost Collagen & Vitamin C Intake 💪🍊
Collagen supports ligament healing, but it works best with vitamin C. Consume collagen-rich foods (bone broth, gelatin, or a hydrolyzed collagen supplement) 30–60 minutes before rehab, paired with vitamin C sources like oranges, bell peppers, or berries.

3️⃣ Support Inflammation Control with Omega-3s 🐟
Inflammation is a natural part of healing, but excessive inflammation can slow recovery. Include omega-3-rich foods like salmon, walnuts, chia seeds, and flaxseeds, while reducing excess processed foods and refined sugars that promote inflammation.

💡 Omega-3-Rich Meal Idea: Grilled Salmon with Quinoa & Avocado Salad
✔️ Grilled salmon (rich in omega-3s and protein)
✔️ Quinoa (a complete protein with fiber and minerals)
✔️ Avocado (healthy fats to support healing)
✔️ Spinach & cherry tomatoes (antioxidants and vitamin C)
✔️ Lemon & olive oil dressing (boosts flavor and anti-inflammatory benefits)

4️⃣ Strengthen Bones & Tendons with Calcium & Vitamin D ☀️🥛
Calcium (from dairy, leafy greens, almonds) and vitamin D (from sunlight, fatty fish, fortified foods) help maintain bone strength, which is crucial as you rebuild strength and mobility post-injury. Consider supplementation if levels are low.

5️⃣ Optimize Energy with Whole Foods & Hydration 💧🥗
Your body needs adequate calories to heal. Focus on nutrient-dense foods like fruits, vegetables, whole grains, and healthy fats (avocados, nuts, olive oil). Stay hydrated, as dehydration can impair muscle function and slow recovery.

Fuel your body right, and you’ll recover stronger!