Do you need more protein when recovering from an injury?

November 22, 2025 •

4 min read

According to research, the body's protein needs can increase by 20-30% during recovery from an injury compared to normal levels. Understanding this increased demand is crucial, as protein is a foundational building block for repairing damaged tissues, minimizing muscle loss, and supporting a robust immune system during the healing process.

Quick Summary

An injury significantly raises the body's protein needs to facilitate tissue repair and combat muscle atrophy. Higher protein intake supports the synthesis of new cells, reduces inflammation, and strengthens the immune system for faster recovery.

Key Points

Increased Requirement: Your body's protein needs can rise by 20-30% after an injury to support tissue regeneration and combat muscle loss.
Tissue Repair: Protein supplies the amino acids necessary for rebuilding damaged tissues, including muscles, ligaments, and tendons.
Prevent Muscle Loss: Increased protein intake helps prevent muscle atrophy caused by reduced mobility during recovery, particularly for immobilized limbs.
Optimal Dosage: Aim for 1.2 to 2.5 grams of protein per kilogram of body weight per day, depending on the severity of the injury.
Even Distribution: Spread protein intake evenly across meals and snacks throughout the day to optimize muscle protein synthesis.
Quality Matters: Prioritize high-quality, whole-food protein sources that also provide other vital nutrients like zinc and omega-3 fatty acids.
Timing is Key: Regular protein consumption, especially around therapy sessions and before sleep, can further enhance muscle repair and recovery.

The Crucial Role of Protein in Injury Recovery

When your body sustains an injury, from a minor sprain to a significant muscle tear or surgical wound, it enters a catabolic state where the body breaks down its own tissues for energy and repair materials. Protein is absolutely critical during this period because it provides the amino acids necessary to rebuild and regenerate damaged cells and tissues, such as muscles, ligaments, and tendons. Without sufficient protein, the body may struggle to meet these demands, leading to prolonged recovery times and potential complications. The increased protein is not just for healing the injury site directly, but also to prevent muscle wasting that can occur during periods of reduced mobility or immobilization. A higher intake helps counteract this muscle atrophy by stimulating muscle protein synthesis, the process of building new muscle tissue.

Why Your Protein Needs Soar After an Injury

During recovery, several physiological changes increase your body's demand for protein:

Tissue Regeneration: The body needs amino acids to form new collagen, a protein that provides structural support to connective tissues and is vital for wound healing.
Combating Muscle Loss: Immobilization can lead to significant muscle atrophy. Increased protein intake is a key strategy to mitigate this loss, helping to preserve lean body mass while activity levels are low.
Immune System Support: An injury can compromise the immune system. Protein is essential for producing antibodies and immune cells that help fight off infection, ensuring a smoother recovery process.
Managing Inflammation: While initial inflammation is a natural part of healing, controlled levels are key. Some proteins, particularly from sources rich in omega-3 fatty acids, can help modulate the inflammatory response.

How Much Protein Do You Need?

While the average adult needs about 0.8 grams of protein per kilogram of body weight, individuals recovering from an injury often require a substantially higher amount, typically ranging from 1.2 to 2.5 grams per kilogram of body weight per day. The specific amount depends on the injury's severity, your overall activity level, and individual factors. For minor injuries, aiming for the lower end of this range might suffice, whereas major surgery or severe injuries warrant the higher end. It's also beneficial to distribute your protein intake evenly throughout the day, aiming for 20-40 grams per meal and snack. This consistent supply ensures a steady stream of amino acids for continuous repair and muscle protein synthesis. Eating a protein-rich meal or snack before bed can also support overnight muscle repair.

Optimizing Your Protein Intake for Recovery

To effectively support your body's healing process, focus on a varied diet that includes high-quality protein sources. Whole foods are often the best choice, as they provide additional nutrients vital for recovery.

Comparing Protein Sources for Injury Recovery


Feature	Animal-Based Protein Sources	Plant-Based Protein Sources
Examples	Lean beef, chicken, fish (salmon, tuna), eggs, dairy (Greek yogurt, cottage cheese)	Tofu, tempeh, lentils, beans, nuts, seeds, quinoa
Amino Acids	Contain all nine essential amino acids, making them 'complete' proteins.	Varying amino acid profiles; combining different sources ensures complete intake.
Key Micronutrients	Often rich in zinc, iron, and B vitamins, which are crucial for tissue repair and immune function.	May offer high fiber, antioxidants, and other anti-inflammatory compounds.
Density	Generally more protein-dense per serving, which can be helpful when appetite is reduced.	Higher fiber and carb content can make it challenging to meet high protein goals through food alone.

It's also important to consider nutrient-rich, whole-food options to provide a spectrum of vitamins and minerals. Foods high in zinc (like beef and oysters) and vitamin C (found in citrus and bell peppers) are especially important for wound healing and collagen formation.

The Timing of Protein Intake

Beyond the total amount, the timing of protein consumption can also impact recovery. Studies suggest that regularly spaced protein intake (every 3-4 hours) is more effective for maximizing muscle protein synthesis than consuming one large protein-rich meal per day. This strategy helps counteract the anabolic resistance that can occur during periods of disuse, ensuring muscles remain responsive to the protein you consume.

Conclusion: Fueling Your Body for Optimal Healing

In conclusion, the question, do you need more protein when recovering from an injury, has a clear and resounding answer: yes. Protein is not just a supplement for muscle builders; it is a fundamental nutrient essential for the body's repair, regeneration, and overall recovery from any physical trauma. By increasing your daily protein intake, choosing high-quality sources, and spreading it evenly throughout the day, you provide your body with the building blocks it needs to heal faster and stronger. Consulting a healthcare provider or a registered dietitian can provide personalized guidance to help you meet your specific nutritional needs during your recovery period. This targeted dietary approach, combined with proper rehabilitation, is a powerful strategy for getting you back on your feet and back to your life with resilience.

For more in-depth nutritional information regarding sports injury rehabilitation, a comprehensive review can be found in Nutrition Needs During Recovery Following Athletic Injury on the SpringerLink platform.

Frequently Asked Questions

While the average adult needs about 0.8 g/kg of body weight, individuals recovering from an injury should aim for a higher intake, typically between 1.2 and 2.5 g/kg per day, depending on the injury's severity and activity level.

Insufficient protein intake can lead to delayed wound healing, slower tissue repair, and accelerated muscle loss or atrophy, particularly during periods of immobilization.

High-quality protein sources include lean meats, fish, eggs, and dairy, which offer complete amino acid profiles. Plant-based options like legumes, tofu, and quinoa are also beneficial but may need to be combined to ensure all essential amino acids are consumed.

Yes, athletes typically need a significantly higher protein intake to prevent muscle loss during inactivity and provide the necessary building blocks for tissue repair. Recommended intakes are often at the higher end of the 1.6-2.5 g/kg range.

While a diet rich in whole foods is the primary recommendation, high-quality supplements like whey protein or casein can be beneficial if appetite is low or if it's difficult to meet increased protein needs through food alone.

Yes, distributing protein intake evenly across meals (e.g., every 3-4 hours) is more effective for maximizing muscle repair and synthesis than consuming it all at once. Pre-sleep protein can also support overnight recovery.

You can manage weight gain by focusing on lean protein sources and nutrient-dense foods, while adjusting your carbohydrate and fat intake. While some weight gain may occur, prioritizing protein ensures muscle mass is preserved rather than lost.