Nutrition for Injury Rehab

Nutrition for Injury Rehab

Nutrition may be more important when injured than when in top shape for many athletes because of how many nutrients that are needed for the healing process.

Unfortunately, many baseball players do not worry about nutrition when injured due to lack of practice time, lack of hunger (depending on medications), and the increased effort it may take to get around.

If you are currently suffering from an injury, make sure you eat a variety of foods to maximize nutrition. Below is a list of important nutrients for your recovery:

Nutrient Sources Amount Needed/Day
Calcium Milk, Yogurt, Cheese, Calcium fortified juices/breads/cereals, salmon, spinach/kale 1,500 mg /day or 4-5 servings from sources listed
Vitamin D Milk, eggs, some fish, sunlight 1,000 IU or 2 servings from sourced listed
Vitamin K green leafy veggies, eggs, cereal 90-120yg or 2-3 servings from sources listed
Magnesium Nuts, green veggies, beans, whole grains 350 mg or 3 servings from sources listed
Vitamin C Citrus fruits & juices, tomatoes, berries, melon, peppers, broccoli 90 mg or 2-3 servings from sources listed
Vitamin A dairy, eggs, green/orange/yellow veggies, liver 5000 IU or 2 servings from sources listed
Zinc meat, seafood, eggs, whole grains, lowfat dairy 8-11 mg or 2-3 servings from sources listed

Protein and Other Nutrients

A general multivitamin can help aid you in getting all of your “healing nutrients” in each day.  There is no need for a mega-vitamin, look for well known brands such as Flinstones, or a Men’s One-A-Day.

Other important macronutrients needed for healing are Protein and Omega 3 Fatty Acids.

Protein is our building block for muscle and tissue building and repair.  Common protein foods include: Meat, Poultry, Fish, Dairy, Nuts, Seeds, Eggs, Beans, Soy products, and protein supplements. Omega 3’s have been shown to relieve some inflammation and improve joint health.  Ask your doctor if they may benefit you.

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About The Author

Mindy Black

Mindy Black is an experienced Registered Dietitian in Jacksonville, Florida. She specializes in sports nutrition & weight management. Mindy graduated from the University of Florida with a B.S. in Food Science and Human Nutrition and a Masters in Exercise Physiology. Past experience includes serving as a Sports Nutritionist for the University of Florida Athletic Association, and she currently works independently with many professional and elite athletes. Mindy is Board Certified as a specialist in Sports Dietetics through the American Dietetic Association. The Board Certified Specialist in Sports Dietetics (CSSD) is the premier professional sports nutrition credential in the U.S. Being Board Certified as a Specialist in Sports Dietetics designates specific knowledge, skills, and expertise for competency in sports dietetics practice. You can find Mindy online at