Eat To Recover From Injury
Tip: A big concern is the fear of gaining weight while taking time off from training. Even though you are burning fewer calories, you still need more calories than your sedentary friends—about 10 percent more to promote healing.
Boost these nutrients:
Vitamin C (citrus, melons, berries, fresh herbs) helps collagen building, bone healing and tissue repair.
Calcium (milk, yogurt, cheese, beans, kale, spinach, chard) is a bone healer as well as Vitamin D (salmon, tuna, egg yolk, plus sunlight 10–15 minutes a day).