5 Must-Know Nutrition Tips for Running Injuries

Running is a fantastic way to challenge your body and mind, but at some point, we’ve all felt that sense of dread. You feel a weird tweak, or an ongoing soreness, or pain that’s affecting your stride.

Uh, oh. An injury.

Injuries are super common among runners, with research suggesting almost 50% of recreational runners experience an injury in a year.

While your doctor or physical therapsit will cover the medical and training side of injury recovery, there are also a few nutrition strategies you can use to support recovery. While there’s no quick fix for an injury, good nutrition will provide the building blocks your body needs to heal in optimal time.

Here are five key tips to focus on…

Note: This post was first published in 2015 and has been updated in 2023.

Disclaimer: This post was written by Chrissy Carroll, RD, RRCA Running Coach. This is for informational purposes only and should not be construed as individual nutrition advice. Consult a RD or MD with specific nutrition questions.

1. Prioritize protein at each meal.

Protein is involved in recovery, repair, and strengthening in injuries. Research shows that not getting enough protein during an injury can lead to decreased muscle mass, decreased tissue repair, impaired healing, and increased inflammation.

There are three factors to consider with protein for injuries, which I like to remember with the acronmn SAT:

• Source – Foods like beef, chicken, and dairy products provide high-quality protein in easy-to-consume portions. If you’re a vegan runner, you can also get protein through plant-based sources like tofu, beans, lentils, and grains. You’ll want to eat a wide variety of plant-based sources each day to ensure you get all the essential animo acids (but note that it can be difficult to get enough leucine on a vegan diet, an amino acid that’s very important for injury recovery).

• Amount – Studies suggest protein needs during running injuries may be up to 80% higher than baseline. The recommended amount of protein for recovery is around 1.6 grams to 3 grams per kilogram (or 0.7 to 1.4 grams per pound), depending on the type and severity of the injury. Recreational runners tend to deal with more mild injuries that would fall towards the first half of that range.

• Timing – The body can only use so much protein at any one point in time to support repair and recovery.  Because of this, research suggests it’s wise to include protein-rich foods spaced evenly throughout the day for maximum impact. Aim for a minimum of 20-30 grams of protein at each meal, along with some protein at snacks too.

2. Meet your vitamin and mineral needs.

All vitamins and minerals are important, but pay a little extra attention to these ones that may play a specific role in injury recovery:

Vitamin C

Vitamins C is involved in collagen synthesis, and thus quite important for injury recovery.

In fact, a systematic review found that Vitamin C deficiency can hinder the tendon repair process in tendinopathy injuries. Getting more Vitamin C each day could increase collagen synthesis and help with recovery.

Good food sources include oranges, strawberries, bell peppers, kiwi, dark leafy greens, and broccoli.

Vitamin D and Calcium

Vitamin D and calcium intake are particularly important for stress fractures, as they are involved in bone health.

In fact, a study of British army recruits found that those with lower Vitamin D levels took longer to recover from stress fractures. (Vitamin D deficiency has also been linked to higher risk of muscular injuries too.)

Food sources of Vitamin D include fatty fish, egg yolks, fortified dairy products, fortified orange juice, supplements. Many people need supplements to meet their needs.

Food sources of calcium include dairy products, leafy greens, broccoli, sardines, and almonds.

Vitamin A

This vitamin is involved with immune responses and helps with the production of certain types of cells. It is actually quite important in the intial inflammatory phase of an injury (i.e. the first few days up to two weeks). Good food sources include sweet potatoes, carrots, butternut squash, spinach, and pumpkin.

4.  Opt for foods that fight inflammation (after a few days).

In the intial first few days of an injury, inflammation is a necessary part of the healing process. Inhibiting this intial inflammation could be detrimental.

Prolonged inflammation, though, can slow injury recovery. As such, after the first few days of your injury, try regularly including sources of inflammation-fighting foods.

One of the primary options to add to your diet are omega 3’s, a type of fatty acid that is thought to be anti-inflammatory. You can find them in foods like…

• Fish (and Fish Oil Supplements)
• Algae Supplements
• Walnuts
• Flax Seeds
• Chia Seeds

The fat in fish is more effectively used than other sources like flax or chia, but if you don’t eat fish – then it’s fine to focus on those plant-based sources.

You can also regularly incorporate other foods that are thought to have anti-inflammatory properties like:

• Olive oil
• Turmeric (for example, try this turmeric smoothie recipe)
• Berries
• Green tea
• Dark chocolate
• Cherries
• Nuts

Note – There is not specific research on these foods specifically for running injury recovery, however there is research suggesting potential general anti-inflammatory effects. (And they have other health benefits too).

4. Eat enough to support healing.

Even though injuries generally decrease your physical activity level, the body does need extra calories to support healing. In severe injuries, this can be as much as a 20% boost in baseline energy needs.

Depending on the injury and the runner’s initial training plan, this could be more or less calories per day overall compared to pre-injury levels.

If you don’t take in enough calories, you risk decreasing muscle protein synthesis by up to 19 percent! (This is important to avoid in muscular injuries, but also important in other injuries to maintain muscle mass during less active periods).

On the flip side, eating too many calories during an injury could increase inflammation in later stages of the injury and slow the healing process. It’s important to find the right balance. (You may want to see a dietitian that can help determine your specific needs.)

Try eating slowly and mindfully, focusing on enjoying your food, and paying attention to your body’s hunger and fullness cues. When paired with nutritious choices most of the time (think the 80/20 rule!), you’ll likely fall into eating the right amount for your body.

5.  Avoid drinking too much alcohol.

Before you reach for your nightly glass of wine or bottle of beer, know that excessive alcohol may slow down the healing process. Research suggests that alcohol can alter normal immune function, affect blood flow to the injury, and possibly decrease muscle protein synthesis.

If you don’t want to skip the booze all together, try to just limit it to occasional low consumption when injured. Think the occasional beer with friends as opposed to regular daily consumption.

Also, keep in mind: some athletes may start to drink more when injured as a coping mechanism, which may not be a healthy way of handling the stress of the injury. If you feel like you’re struggling with drinking, see a doctor or therapist to help.

The Bottom Line

Proper nutrition can give your body the right building blocks to support recovery. Aim to eat enough calories, make sure to include protein at each meal, eat a variety of nutrient-dense foods, and avoid too much alcohol. Before you know it, you’ll be back out there, ready to pound the pavement.

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Chrissy Carroll

Chrissy Carroll is a Registered Dietitian, RRCA Running Coach, and USAT Level I Triathlon Coach. She specializes in sharing training tips, sports nutrition information, and healthy recipes for runners, triathletes, and active women.Chrissy holds a Bachelor's Degree in Nutrition, a Masters Degree in Public Health, and is also an ACSM Certified Personal Trainer.

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