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Injury Recovery & Prevention

Let's Prevent injuries 

If you've ever been injured, you know it can be daunting—both physically and mentally (at least it was for me in high school). While some injuries can't be prevented, many athletes (like myself) are sidelined by muscle tears and stress fractures that are often due to under-fueling in conjunction with intense training. As a Sports Dietitian, my goal isn't just to help you perform better on the field—but also keep you out there. Here are some basic nutritional tips to help you recover from existing injuries and reduce risk of future injuries!

Tips on how to recover from existing injuries

If you're currently injured, have a history of injuries, or just want to make sure you stay injury-free, contact me to sign up for one of my one-on-one nutrition services. We will work to build an individualized plan that makes sure you hit all of the aforementioned criteria to keep you healthy so the scouts don't miss you play!

Vitamins and minerals

  • Variety of fruits and vegetables to promote cell function​

  • Antioxidants to reduce inflammation and enhance recovery

  • Electrolytes to reduce cramps and tightness


  • Dehydration is a​ major cause of muscle tears/strains

  • Aim for 0.5 oz/pound of bodyweight throughout the day plus sweat losses

    • Take weight before and after practice/game, drink 16-24 oz. per pound lost​

  • If active for > 1 hour and/or heavy sweater, consume sports drinks, too​

Macronutrient breakdown

  • Protein is crucial for muscle recovery and maintaining lean mass during rehab​

  • Carbs = energy source and water storage; inadequate carb intake weakens muscle strength and durability

  • Healthy fats, such as olive oil, nuts, and avocado, provide lubrication & protection for joints, as well as decrease inflammation

    • Limit solid fats, such as butter, full fat dairy, and fried foods, as these increase inflammation

  • Maintain overall caloric intake—weight loss should never occur during the season, as doing so often means a loss of muscle mass. This, combined with under-fueling for performance, significantly increases risk of injury later in the season​.


  • Calcium & Vitamin D—increased needs during recovery from bone/stress fractures​

  • Fish Oil—decreases inflammation and protects the brain. Highly recommend for athletes in contact sports and/or with a history of concussions.

  • Iron—most female athletes are deficient in iron; supplementation is likely necessary.

More Tips and Tricks for Injury Prevention

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