When recovering from an injury or surgery, most people understand that rehabilitative exercise is crucial for regaining strength and function. However, there’s another essential piece of the puzzle that’s often overlooked: nutrition.
Without the right nutrients, your body can’t effectively rebuild muscle, repair tissues, or respond to the demands of rehab. In fact, poor nutrition can delay your recovery.
While nutrition needs vary from person to person, there are a few common pitfalls that we often observe, which can hinder progress. To learn more, we spoke with local registered dietitian Michelle Babb, MS, RD, about the most common nutritional pitfalls, and now we are sharing this resource with you.
Protein, Your Body’s Building Blocks
Protein gets a lot of attention in the fitness and wellness world—and for good reason. It’s especially important during physical rehabilitation. When you exercise, your tissues experience stress. It’s during rest and recovery that your body rebuilds those tissues, using the protein you’ve consumed.
Traditional guidelines often suggest 1 gram of protein per pound of body weight, but that can feel overwhelming or unrealistic. Michelle recommends a simpler and more sustainable approach:
- 25–30 grams of protein per meal
- 10–15 grams of protein in 1–2 snacks per day
This strategy helps ensure a steady supply of amino acids for muscle repair throughout the day.
Carbohydrates, Fuel for Your Workouts
Low-carb diets are trendy, but they’re not always helpful, especially during recovery. Carbohydrates are your body’s primary energy source, providing glucose to power your muscles during exercise.
Without adequate carbs, it’s harder to work out effectively, which limits your progress. Michelle recommends including complex carbohydrates like:
- Sweet potatoes
- Oatmeal
- Brown rice
- Whole grains
Aim to make about one-quarter to one-third of your plate complex carbs at meals. This helps fuel your workouts while maintaining stable blood sugar levels.
Iron, Essential for Energy and Oxygen
Low iron is one of the most common nutrient deficiencies, and it can be a major barrier to recovery.
Iron helps your body deliver oxygen to muscles. Without sufficient iron, you may experience fatigue, weakness, or struggle to maintain exercise intensity. This condition, known as iron-deficiency anemia, can seriously limit your rehab progress.
Good sources of iron include:
- Red meat
- Beans
- Spinach
- Quinoa
But here’s the tricky part: iron absorption is complex. Your body’s ability to absorb and use iron depends on multiple factors, including the form of iron, other nutrients, and your overall health.
If you’re concerned about iron deficiency, ask your primary care provider to run a lab panel. And for personalized guidance, consider working with a dietitian like Michelle Babb, MS, RD, who can help you understand and address the specific factors affecting your iron status.
Recovery Takes More Than Exercise
These nutrients—protein, carbohydrates, and iron—are among the most common nutritional challenges we encounter in patients recovering from injury or surgery. But they’re just part of the bigger picture.
Don’t forget that adequate sleep and rest days are just as crucial. Your body needs time (and the right fuel) to do the hard work of healing.
Need Help With Nutrition?
If you’re unsure whether you’re getting the nutrients you need—or you’re overwhelmed by conflicting advice—it’s best to talk with an expert.
You can reach out to Michelle Babb, MS, RD, directly at www.eatplaybe.com, or ask one of our therapists at Avant Physical Therapy to help connect you.
