Here are 3 essential nutrition tips for injury recovery — simple, science-backed, and practical for athletes healing strong:

🥩 1. Prioritize High-Quality Protein

Injury increases the body's need for protein to repair damaged tissue, preserve muscle mass, and support immune function.
✅ Aim for 20–30g of protein per meal, spread throughout the day.
🧃 Great sources: chicken, eggs, Greek yogurt, protein shakes, lentils, tofu.

🥑 2. Don’t Fear Healthy Fats

Fats play a crucial role in reducing inflammation and aiding hormone balance.
✅ Include omega-3 fats daily to help manage post-injury swelling.
🥗 Top picks: salmon, walnuts, flax seeds, olive oil, avocado.

🫐 3. Load Up on Color (Antioxidants & Micronutrients)

Colorful fruits and vegetables provide antioxidants and nutrients that fight inflammation and support tissue healing.
✅ Shoot for 5–7 servings a day.
🥦 MVPs: berries, spinach, sweet potatoes, broccoli, citrus.