Recovering from a running injury isn’t just about rest and rehabilitation—nutrition plays a critical role in speeding up healing, reducing inflammation, and rebuilding tissues. The most important factor? Eating enough. If your body doesn’t have sufficient energy, it can’t prioritize recovery, no matter how many nutrients you include.
Consistently meeting your energy needs is the foundation for effective healing. Once your energy needs are covered, focusing on key nutrients can further support and enhance your recovery process. Here are some key nutrients to focus on:
Protein: The Building Block of Healing
Protein needs increase significantly during recovery to support tissue rebuilding, wound healing, and maintaining lean muscle mass. Leucine, an amino acid found in protein, is particularly beneficial for stimulating muscle protein synthesis.
Best sources:
Lean sources of fish, poultry, beef, pork, eggs
Dairy products like milk, yogurt, and cheese
Plant-based options such as tofu, tempeh, and edamame
Pro Tip: Include protein with every meal and snack to maintain a steady supply for muscle repair.
Omega-3’s: Reducing Inflammation
Omega-3s can help in reducing inflammation and muscle loss, especially when an injury requires limited movement, like wearing a cast or using crutches.
Best sources:
Fatty fish (salmon, mackerel, sardines)
Walnuts
Chia and flaxseeds
Pro Tip: If you’re not consuming enough omega-3-rich foods, consider a high-quality omega-3 supplement.
Vitamin D and Calcium: Supporting Bone Health
For runners recovering from stress fractures or bone-related injuries, vitamin D and calcium are essential. Vitamin D improves calcium absorption and supports immune and muscle function, while calcium helps strengthen bones.
Best sources of calcium:
Dairy products (milk, cheese, yogurt)
Tofu, edamame
Canned salmon with bones
Fortified plant-based milks
Best sources of vitamin D:
Fatty fish (salmon, tuna)
Egg yolks
Fortified dairy and non-dairy beverages
Pro Tip: Pair calcium-rich foods with a source of vitamin D to maximize absorption.
Antioxidants: Fighting Oxidative Stress
Antioxidants like vitamins A, C, and E help reduce inflammation and aid in tissue repair. Vitamin C is especially important for collagen synthesis, crucial for tendons and ligaments.
Top sources:
Vitamin C: Oranges, strawberries, bell peppers, kiwi
Vitamin A: Sweet potatoes, carrots, spinach
Vitamin E: Almonds, sunflower seeds, avocado
Pro Tip: Create colorful meals packed with fruits and vegetables to get a variety of antioxidants.
Prioritizing nutrition during recovery isn’t just helpful—it’s essential. Incorporating high-protein foods, anti-inflammatory omega-3s, bone-building calcium and vitamin D, and antioxidant-rich fruits and veggies can make a significant difference in how quickly and effectively your body heals.
This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here.
Photo by Ben Garvin.
(Disclaimer: The content in this blog is for educational purposes only and provides generalized nutrition guidance. For personalized recommendations, please consult your sports dietitian. Individuals who choose to implement nutrition changes agree that Kristy Baumann Nutrition, LLC is not responsible for any injury, damage or loss related to those changes or participation.)
Kristy Baumann, RD, LD, is a Registered Dietitian who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristy: [email protected], Instagram: @marathon.nutritionist or website: marathonnutritionist.com.