Nutrition and Injury Recovery:What I Wish I'd Known During My Achilles Injury

When I developed persistent Achilles pain during running, my focus was almost entirely on rehabilitation exercises and training load.

Both were important.

What I paid much less attention to was nutrition.

Looking back, that's something I would do differently.

When most people think about injury recovery, they think about physiotherapy, exercises, scans or treatments. What is often overlooked is that injured tissue needs energy and nutrients to repair itself.

Nutrition won't magically cure an injury. However, it can help create the conditions for healing, recovery and a successful return to activity.

One way to think about nutrition is that different stages of recovery have different priorities.

Stage 1: The Acute Phase

Supporting the Healing Response

Whether you've strained a calf, sprained an ankle or developed a painful tendon flare-up, the body's first priority is to respond to injury.

For many people, the instinct is to do everything possible to "reduce inflammation".

However, some inflammation is a normal and necessary part of tissue healing.

The goal isn't necessarily to eliminate inflammation altogether. The goal is to support the healing process while avoiding unnecessary stress on the body.

Key priorities

✅ Maintain adequate energy intake

✅ Maintain protein intake

✅ Stay well hydrated

✅ Continue eating a varied diet rich in fruit and vegetables

✅ Avoid extreme diets or aggressive weight-loss attempts

One of the biggest mistakes I see is people significantly reducing their food intake because they're exercising less.

In reality, healing itself requires energy.

Stage 2: Repair and Remodelling

Providing the Building Blocks for Recovery

After the initial response to injury, the body begins repairing and rebuilding tissue.

This is where nutrition arguably has its greatest influence.

Protein becomes particularly important

Protein provides the amino acids required for:

• Muscle repair

• Tendon remodelling

• Bone healing

• Maintenance of muscle mass during reduced activity

Most active adults recovering from injury should make a conscious effort to include a good source of protein at each meal.

Examples include:

• Eggs

• Greek yoghurt

• Fish

• Lean meat

• Cottage cheese

• Tofu

• Beans and pulses

Food quality matters

Rather than focusing on expensive supplements, most people will benefit more from improving the quality of their overall diet.

Focus on:

• Colourful fruit and vegetables

• Wholefood carbohydrate sources

• Oily fish

• Nuts and seeds

• Adequate hydration

If recovery is the goal, think less about "superfoods" and more about consistently good eating habits.

Avoid under-fuelling

Research over the last decade has highlighted the importance of energy availability.

When energy intake becomes too low, recovery, performance and overall health can suffer.

Many injured athletes accidentally under-fuel because training volume drops.

The body may be moving less, but it is still trying to repair damaged tissue.

Stage 3: Returning to Activity

Fuel the Return

A common mistake is assuming nutrition only matters while injured.

In reality, nutritional demands often increase as rehabilitation progresses.

As training volume and exercise intensity increase, appropriate fuelling becomes increasingly important.

Priorities during this phase

✅ Adequate carbohydrate intake to support training

✅ Continued attention to protein intake

✅ Recovery nutrition after exercise

✅ Good hydration habits

✅ Sufficient sleep

The objective now is not simply healing.

It is rebuilding fitness, tolerance and resilience while reducing the risk of recurrence.

What About Supplements?

This is one of the most common questions I get.

The truth is that supplements are usually much less important than people hope.

Before considering any supplement, I would focus on:

1. Adequate energy intake

2. Sufficient protein

3. A balanced diet

4. Sleep

5. Appropriate rehabilitation

These foundations will have a far greater impact than most supplements.

That said, some supplements may have a role in specific situations. Examples include:

• Protein powders for convenience

• Creatine monohydrate

• Vitamin D in individuals with deficiency or increased risk of deficiency

However, supplements should support the foundations, not replace them.

What I Would Do Differently Now

If I developed the same Achilles problem again tomorrow, I would still prioritise:

• Accurate diagnosis

• Appropriate rehabilitation

• Sensible load management

But I would also pay much closer attention to:

• Maintaining adequate protein intake

• Avoiding unnecessary calorie restriction

• Planning recovery meals

• Optimising sleep

• Supporting recovery through overall diet quality

Nutrition would form part of my rehabilitation strategy rather than being an afterthought.

Key Takeaways

Recovery is about more than exercises alone.

As rehabilitation progresses, nutritional priorities change.

If you are recovering from injury:

✅ Don't fall into the trap of dramatically eating less because you're training less.

✅ Prioritise adequate protein intake.

✅ Focus on overall diet quality rather than chasing supplements.

✅ Remember that healing, recovery and return to activity all place different demands on the body.

About Stirling Sports Medicine Clinic

At Stirling Sports Medicine Clinic, I assess and treat runners, golfers, cyclists, hillwalkers and active adults with persistent injuries and musculoskeletal problems. Recovery is about much more than a diagnosis alone. Understanding training load, rehabilitation, recovery and lifestyle factors all play a role in helping people return to the activities they enjoy.