Is It Good to Eat More When Injured?

October 20, 2025 •

4 min read

After an injury or surgery, your body's metabolic demand can increase by 15-50% to fuel the complex healing process. It is often a misconception to restrict calories when less active, but in fact, you should eat more when injured, but with an important distinction.

Quick Summary

The body requires significantly more energy and specific nutrients to repair damaged tissues and fight inflammation during injury recovery. Prioritizing nutrient-dense foods, particularly protein, vitamins, and minerals, is critical for accelerating the healing process and preventing muscle loss, not reducing intake due to less movement.

Key Points

Increase Calorie Intake: The metabolic demand for healing often exceeds the energy saved from reduced activity, requiring an increase in quality calories to prevent muscle loss and fuel tissue repair.
Prioritize Protein: Protein is the most critical macronutrient for recovery, providing the amino acids needed to rebuild muscles, tendons, and ligaments. Aim for 1.5-2.0 g/kg of body weight daily.
Focus on Micronutrients: Vitamins C, A, D, and Zinc are crucial for collagen production, immune function, and cell growth, all vital for effective healing.
Control Inflammation with Healthy Fats: While inflammation is part of healing, omega-3 fatty acids help manage it. Avoid excessive omega-6s found in processed and fried foods.
Stay Hydrated: Proper hydration is essential for transporting nutrients to the injured area and flushing out waste products, aiding overall recovery.
Avoid Empty Calories: Excessive processed sugars, refined carbs, and alcohol can promote inflammation and hinder your body's ability to heal efficiently.

The Surprising Truth: Why Healing Requires More Calories

The initial reaction for many when sidelined by an injury is to reduce food intake, believing that less activity means fewer calories are needed. However, this logic is fundamentally flawed and can seriously hamper recovery. The process of healing is highly energy-intensive. From fighting initial inflammation and infection to rebuilding damaged tissue, your body is working overtime behind the scenes. This heightened metabolic state means your caloric needs are often higher than normal, not lower. Restricting calories during this time puts your body in a deficit, forcing it to break down existing muscle tissue for energy, which delays healing and leads to unwanted muscle loss. To truly support recovery, you must provide your body with ample, high-quality fuel.

The Foundational Role of Macronutrients

Macronutrients—protein, carbohydrates, and fats—are the building blocks and energy sources your body needs in large quantities. Their roles during recovery are distinctly crucial.

Protein for Tissue Repair: This is arguably the most vital macronutrient for healing. Protein provides the amino acids necessary to rebuild muscle fibers, tendons, ligaments, and skin. During immobilization, protein needs are elevated to prevent muscle catabolism. Experts often recommend a higher intake of around 1.5 to 2.0 grams of protein per kilogram of body weight per day, distributed throughout the day for maximum effectiveness. Good sources include lean meats, fish, eggs, dairy, and plant-based options like legumes and tofu.
Carbohydrates for Energy: As the body's primary energy source, carbohydrates are essential for providing the fuel for tissue regeneration. Choose complex, whole-grain carbohydrates over refined versions for a steady supply of energy without the blood sugar spikes and crashes. Excellent sources include brown rice, quinoa, oats, and starchy vegetables like sweet potatoes.
Healthy Fats for Inflammation Control: Healthy fats, particularly omega-3 fatty acids, play a critical role in managing the inflammatory response. While initial inflammation is a normal part of healing, excessive or chronic inflammation can slow recovery. Omega-3s help regulate this process, promoting healing without hindering it. Sources include fatty fish like salmon, walnuts, chia seeds, and avocados.

Micronutrients: The Catalysts of Recovery

While needed in smaller amounts, specific vitamins and minerals are indispensable catalysts for the healing process. Deficiencies can significantly delay recovery.

Vitamin C: Supports collagen production, which is a structural protein essential for repairing connective tissue and skin. Found in citrus fruits, bell peppers, strawberries, and broccoli.
Zinc: A powerhouse for cell growth, tissue repair, and immune function. It is critical for all phases of wound healing. Good sources include red meat, poultry, beans, nuts, and dairy.
Vitamin A: Stimulates cellular growth and regulates the inflammatory response. Rich sources include sweet potatoes, carrots, spinach, and eggs.
Calcium and Vitamin D: Crucial for bone health and repair, especially for fracture recovery. Found in dairy products, leafy greens, and fatty fish.
Iron: Delivers oxygen to the wound site and supports tissue repair. Sources include red meat, lentils, beans, and dark leafy greens.

The Recovery Diet: A Comparison of Food Choices

Choosing the right foods can either accelerate or hinder your healing. Here's a comparison of foods to prioritize versus those to limit during recovery.


Anti-Inflammatory/Healing-Promoting Foods	Pro-Inflammatory/Healing-Hinderng Foods
Oily fish (salmon, mackerel) rich in Omega-3s	Fried foods and fast food
Colorful fruits (berries, cherries) for antioxidants	Excessive sugar and sugary drinks
Leafy greens (spinach, kale) for vitamins and minerals	Refined carbohydrates (white bread, pasta)
Lean proteins (chicken, turkey, legumes) for tissue repair	Processed meats and fatty red meat
Nuts and seeds (walnuts, chia) for healthy fats and minerals	Excessive alcohol intake
Whole grains (quinoa, brown rice) for sustained energy	Trans fats and hydrogenated oils

Strategic Eating for Optimal Healing

To put this knowledge into practice, consider these strategic tips for your recovery diet:

Prioritize Protein First: When eating, focus on the protein portion of your meal to ensure you meet your increased needs, especially if your appetite is reduced.
Eat Small, Frequent Meals: If you have a poor appetite, consuming smaller, more frequent meals or nutrient-dense snacks throughout the day can ensure a steady intake of calories and nutrients.
Hydrate, Hydrate, Hydrate: Fluid intake is critical for nutrient transport and flushing waste products. Drink plenty of water and herbal teas, especially if you have an open wound.
Pair for Better Absorption: Pairing iron-rich plant foods with vitamin C (e.g., tomatoes in chili) can enhance absorption.
Listen to Your Body: Healing is a dynamic process. Pay attention to your energy levels and how you feel, adjusting your food choices and intake accordingly.

Conclusion: Fuel Your Recovery, Don't Starve It

The central question of "Is it good to eat more when injured?" has a clear answer: yes, provided that 'more' means increasing your intake of nutrient-dense foods, not just mindless snacking on empty calories. Your body is undergoing a complex and energy-demanding repair job, and failing to provide the right fuel will inevitably slow down the process. By focusing on adequate calories, high protein intake, anti-inflammatory fats, and a full spectrum of micronutrients, you empower your body's natural healing mechanisms. Avoiding processed foods, excess sugar, and alcohol is equally important to prevent detrimental inflammation. Proper nutrition is not a passive component of recovery; it is an active, essential strategy for getting you back to full strength faster and more effectively. For further nutritional information regarding wound healing, consider reviewing trusted resources like those provided by the National Institutes of Health.

Frequently Asked Questions

Calorie needs vary based on the type and severity of your injury. Some traumatic injuries can increase metabolic demand by 15-50%. A dietitian can provide a personalized estimate, but the key is to eat enough nutrient-dense food to avoid a deficit that could hinder healing.

Uncontrolled eating of unhealthy foods can lead to weight gain. However, focusing on lean protein, complex carbs, and healthy fats provides the necessary fuel without excess weight gain. The priority is healing, and your weight will stabilize as you return to normal activity levels.

Eating too little forces your body to use its own resources for energy, often breaking down muscle tissue, especially if you are immobilized. This catabolic state slows down healing, weakens muscles, and prolongs recovery time.

Excellent protein sources for recovery include lean meats like chicken and fish, eggs, dairy products such as Greek yogurt and cottage cheese, and plant-based options like lentils, beans, and tofu. Spreading intake throughout the day is most effective.

No, a moderate, controlled inflammatory response is a normal and necessary part of the early healing process. However, chronic or excessive inflammation can hinder recovery. An anti-inflammatory diet, rich in Omega-3s, can help regulate this balance.

Whole foods should be your primary source of nutrients. Supplements can be helpful if your diet is insufficient, but they are not a substitute for a balanced diet. Consult a healthcare provider or dietitian before starting any supplement regimen.

Yes, excessive alcohol consumption can impede the healing process by impairing immune function, interfering with protein synthesis, and contributing to inflammation and dehydration. It is best to limit or avoid alcohol during recovery.