Nutrition for Injury Prevention and Healing
CREATED BY: The Non-League Network
Introduction
Injuries are part of football, but the right nutrition can make a big difference in both reducing risk and speeding up recovery. Food isn’t just fuel — it’s a tool to protect your joints, strengthen muscles, and repair damaged tissue. If you’re serious about staying fit all season, what you eat is just as important as how you train.
Videos
Eating for Injury Recovery - A Guide to Foods that Heal
https://www.youtube.com/watch?v=P9TxjkoCnc8
4 Basics of Nutrition While Injured
https://www.youtube.com/shorts/aiBHNrOpUOc
The #1 MOST Anti-Inflammatory Food in the World!
https://www.youtube.com/shorts/7SuT1u9AAYk
1. Protein = Repair
Builds and repairs muscle and tissue.
Sources: chicken, fish, eggs, beans, lentils, dairy.
2. Omega-3 Fats
Reduce inflammation and support joint health.
Sources: salmon, mackerel, walnuts, flaxseed.
3. Vitamin C
Boosts collagen for ligaments and tendons.
Sources: oranges, berries, peppers, broccoli.
4. Calcium + Vitamin D
Stronger bones, fewer stress injuries.
Sources: dairy, fortified plant milks, leafy greens, sunlight.
5. Magnesium
Aids muscle relaxation and prevents cramps.
Sources: nuts, seeds, spinach, whole grains.
6. Antioxidants
Fight oxidative stress and speed up tissue healing.
Sources: cherries, blueberries, spinach, beetroot.
7. Hydration = Healing
Water transports nutrients and keeps tissues flexible.
Target: 2–3 litres daily, more on training/match days.
8. Anti-Inflammatory Spices
Turmeric, ginger, and garlic reduce swelling and aid recovery.
9. Balanced Plates
Each meal = carbs + protein + healthy fats.
Carbs restore energy, protein repairs tissue, fats control inflammation.
10. Consistency Wins
Injury prevention and recovery come from long-term eating habits, not one-off meals.
Final Tip
Every training session tests your body — but what you eat decides how well it bounces back. With the right nutrition, you’ll not only lower your risk of injury but also recover faster if one happens.