What to eat to get your energy back after COVID: A comprehensive nutritional guide

October 9, 2025 •

4 min read

Post-viral fatigue is common after COVID-19, with studies suggesting it can last weeks or even months for some individuals. To combat this lingering exhaustion and support your body's healing process, understanding what to eat to get your energy back after COVID is an essential part of your recovery plan. A targeted nutritional approach helps restore muscle mass, boost immune function, and provide the sustained energy your body needs to feel like yourself again.

Quick Summary

Optimizing your diet with whole foods, protein-rich items, complex carbohydrates, healthy fats, and proper hydration can effectively combat post-COVID fatigue and rebuild muscle, accelerating overall recovery.

Key Points

Prioritize Protein: Protein is essential for repairing muscle loss and rebuilding strength after illness. Include lean meats, fish, eggs, and legumes in your diet.
Choose Complex Carbs: Opt for whole grains, oats, and starchy vegetables to provide a steady release of energy and avoid fatigue-inducing crashes.
Increase Healthy Fats: Incorporate sources like avocados, nuts, seeds, and olive oil to help reduce inflammation and supply dense, lasting energy.
Hydrate Adequately: Drinking plenty of water, broths, and herbal teas is crucial for nutrient transport, detoxification, and preventing dehydration, especially during recovery.
Fortify Your Meals: To combat a reduced appetite, add high-calorie, nutrient-dense ingredients like cheese, skimmed milk powder, or nut butters to foods.
Avoid Processed Foods and Sugar: Limit intake of ultra-processed foods, refined sugar, and alcohol, as they can increase inflammation and lead to energy crashes.
Eat Small, Frequent Meals: If experiencing low energy or appetite loss, eating smaller meals and snacks every 1-2 hours can be more manageable and ensure a consistent energy supply.

The Pillars of Post-COVID Nutrition

Your body's primary focus during illness is to fight the infection. This intense work, combined with reduced appetite and activity levels, can lead to muscle wasting and nutritional deficiencies that fuel lingering fatigue. Adopting a strategic nutritional plan is crucial to reverse this trend and replenish your energy reserves.

Protein for Muscle Repair and Recovery

Protein is the building block for muscles and tissues, and consuming enough is vital for rebuilding strength and mass lost during illness. Aim to include a source of protein with every meal and snack to support your body's repair processes.

Lean Meats and Poultry: Chicken, turkey, and lean beef offer high-quality protein and essential minerals like zinc, which is crucial for immune function.
Fish: Opt for oily fish like salmon, which provides muscle-building protein along with inflammation-fighting omega-3 fatty acids.
Eggs: A versatile and easy-to-digest source of protein and vitamin D, eggs are an excellent recovery food.
Beans and Legumes: These plant-based options are rich in protein, fiber, and important nutrients.
Dairy and Alternatives: Greek yogurt, cheese, and milk are high in protein. Ensure dairy alternatives are fortified with calcium and vitamins.

Complex Carbohydrates for Sustained Energy

Unlike refined sugars that offer a short-lived spike and crash, complex carbohydrates provide a slow, steady release of energy, which is ideal for combating persistent fatigue.

Whole Grains: Include wholemeal and wholegrain bread, brown rice, and whole wheat pasta in your diet.
Oats: A warm bowl of oatmeal is a fantastic source of fiber that provides sustained energy.
Starchy Vegetables: Sweet potatoes and potatoes offer energy along with a variety of vitamins and minerals.

Healthy Fats to Fight Inflammation

Healthy fats are critical for providing concentrated energy and fighting inflammation, a core component of post-COVID symptoms.

Avocados: These are an excellent source of monounsaturated fats and provide a good energy boost.
Nuts and Seeds: Almonds, walnuts, and sunflower seeds are packed with healthy fats, protein, and antioxidants.
Olive Oil: Use olive oil in cooking and dressings for its anti-inflammatory properties.

Vitamins and Minerals for Immune Support

Certain vitamins and minerals are key players in maintaining a healthy immune system and supporting your recovery.

Vitamin C: Found in citrus fruits, red bell peppers, and leafy greens, Vitamin C is an antioxidant that supports immune health.
Vitamin D: Eggs, fortified dairy, and spending time outside can help boost Vitamin D levels, which regulate immune function.
Zinc: Oysters, meat, nuts, and seeds are good sources of zinc, which is vital for immune response.

Hydration is Non-Negotiable

Staying hydrated is foundational to recovery, aiding in nutrient transport and waste removal.

Water: Aim for at least 6-8 glasses of water daily.
Broth and Soup: Warm broths are comforting, hydrating, and packed with nutrients.
Herbal Tea and Coconut Water: These can aid hydration and provide soothing effects or electrolytes.

Managing Common Recovery Challenges

COVID-19 can create specific challenges that make eating difficult. Here’s how to manage them:

Combatting Appetite and Taste Changes

Eat Small, Frequent Meals: Opt for 5-6 smaller meals or snacks throughout the day instead of three large ones, especially if your appetite is low.
Fortify Your Food: Add extra nutrients to your meals without increasing volume by adding cheese to potatoes, skimmed milk powder to drinks, or nut butter to toast.
Experiment with Flavors and Textures: If taste or smell is altered, try strong flavors like herbs, spices, or sharp citrus. Varying textures can also help make food more appealing.

Eating with Low Energy

Prioritize Easy-to-Prepare Foods: Stock up on pre-cut ingredients, frozen vegetables, or healthy ready meals for days when cooking feels like too much effort.
Meal Prep in Advance: On days with more energy, prepare larger batches of meals to store in the fridge or freezer.

Foods to Prioritize and Foods to Limit

Making informed choices can significantly impact your recovery. The following table provides a quick comparison to guide your eating habits.


Focus on (Nutrient-Dense)	Limit or Avoid (Processed/Sugary)
Greek Yogurt: High protein and probiotics	Sugary Flavored Yogurt: High in refined sugar
Oats: Sustained energy from complex carbs	Sugary Breakfast Cereal: Leads to energy crash
Nuts & Seeds: Healthy fats and zinc	Candy & Cookies: Refined sugars, low nutrients
Salmon: Omega-3s and protein	Fatty Processed Meats: Saturated fats
Avocado on Whole-Grain Toast: Healthy fats & carbs	White Bread & Pastries: Quick energy spike and drop
Chicken Broth with Veggies: Hydration and nutrients	Alcohol: Dehydrates and worsens symptoms

Conclusion

Recovering your energy after COVID-19 is a process that requires patience and intentional nourishment. By focusing on a diet rich in protein for muscle repair, complex carbohydrates for sustained energy, healthy fats to combat inflammation, and essential vitamins and minerals for immune function, you can provide your body with the tools it needs to heal. Staying well-hydrated and adapting your eating patterns to cope with lingering symptoms like fatigue and altered taste will further support your journey back to full health. Remember to listen to your body, rest when needed, and prioritize nutrient-dense foods to rebuild your strength from the inside out. For additional guidance on post-COVID nutrition, you can find helpful resources from authoritative sources like the British Dietetic Association.

Frequently Asked Questions

Focus on a balanced diet rich in protein, complex carbohydrates, and healthy fats. Good examples include eggs, chicken, salmon, brown rice, sweet potatoes, and avocados.

Yes, protein is crucial for rebuilding muscle mass and strength that may have been lost during your illness. Including protein in every meal helps with tissue repair and energy levels.

Try eating smaller, more frequent meals and snacks throughout the day. You can also fortify your food by adding nutrient-dense ingredients like cheese, nut butters, or powdered milk to boost calories without increasing portion size.

While a balanced diet is best, a multivitamin and mineral supplement can be considered if you are eating very little. Vitamin D supplements are also often recommended, especially if you have had limited sun exposure. Consult a healthcare provider before starting any new supplement.

It is best to limit or avoid deep-fried foods, processed meats, ultra-processed items, and foods high in refined sugars. These can contribute to inflammation and energy crashes, hindering recovery.

Keep easy-to-prepare snacks like nuts, fruit, and yogurt handy. On days you have more energy, meal prep to have ready-made meals available. Eating small, frequent meals is also less taxing on your body.

Experiment with different textures, temperatures, and strong flavors. Try adding herbs, spices, or citrus to your meals. Some people find that room-temperature or cold foods are better tolerated.