Recovery from exercise and injury is not passive. It requires active cellular repair processes including protein synthesis, inflammation resolution, glycogen replenishment, and tissue remodelling. Each of these processes has specific nutritional requirements. A diet that fails to provide adequate protein, anti-inflammatory fatty acids, carbohydrates for glycogen repletion, and micronutrients including vitamin C, zinc, and magnesium will produce measurably impaired and extended recovery.

Protein for Tissue Repair

Dietary protein provides the amino acid substrates for synthesis of structural proteins including collagen, actin, myosin, and fibronectin that are damaged in both exercise and injury. Research shows that protein intake of at least 1.6 grams per kilogram of body weight per day is necessary to support optimal repair rates. The timing of protein intake around training sessions also matters: consuming 30 to 40 grams of protein within 2 hours of exercise maximises the anabolic window.

Inflammation Resolution Nutrients

The resolution of exercise-induced and injury-induced inflammation is not the same as suppressing inflammation. Inflammation resolution requires the active production of specialised pro-resolving mediators including resolvins and protectins, which are synthesised from EPA and DHA. A diet high in omega-3 fatty acids from oily fish provides the substrates for this resolution signalling. A diet high in omega-6 from refined vegetable oils competes with this pathway and may prolong the inflammatory phase of healing.

  • Ensure protein intake meets 1.6 to 2g per kilogram body weight during periods of intensive training or injury recovery
  • Eat oily fish three times per week during recovery periods to maximise omega-3 availability for inflammation resolution
  • Vitamin C at 200 to 500mg daily from food supports collagen synthesis: eat bell peppers, kiwi, citrus, and broccoli
  • Maintain carbohydrate intake appropriate to training volume to support glycogen stores and prevent cortisol-driven muscle catabolism
  • Prioritise sleep: growth hormone secretion during slow-wave sleep drives tissue repair
diet and exercise recoverynutrition recovery from injuryanti-inflammatory diet recoveryfood and healingrecovery diet Isle of Man
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Isabella Hawke

Longevity Practitioner, Zhen Wellness — Onchan, Isle of Man

Isabella works with adults who want to address the physiological causes of decline rather than manage its symptoms. Her clinical background spans body composition, chronic pain, metabolic health, and functional ageing.

About Isabella

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