Essential Food for Regaining Strength After Injury

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Few Essential Food For Regaining Strength After Injuries And Physiotherapy


Recovery from Acute or Overuse Injury depends on several factors:-

  • Involvement of type of tissue (bone, nerve, muscle, cartilage, joint, tendon, ligament, skin)
  • Nutrition
  • Restoration of soft tissue function
  • Adequate sleep and rest
  • Medication
  • Lifestyle
  • Psychology

Combination of a variety of Nutrients will help to Regain Strength after Injury. The fuel that body needed after an injury should consist of

(i) an adequate amount of Protein, Carbohydrate, Fat

(ii) sufficient intake of Minerals, Vitamins, Micronutrients and

(iii) adequate hydration depends on the nutritional status of an individual (Children, Females, Older People).

Breakfast, Lunch, Dinner, Snacks should contain an appropriate amount of cereals, bread, vegetables, rice, pasta, fruits, biscuits, legumes (soybeans, pea, lentils), drinks (juice), cake, dairy products(milk, yogurt, ice-cream).

  • 60-70% of energy is taken by carbohydrate.

Carbohydrate fulfills the insufficient amount of oxygen in muscles and helps to improve the intestinal Sodium and Water uptake also, intake of 8-10 g/kg of body weight is essential. It can be taken either by eatables or in liquid form.

Eatables Amount of Carbohydrate
30 g of 1 slice of bread   12kg
20 g of 2 plain biscuit   13kg
195 g of ¾ cups oats    80kg
75g of ½ cup boiled white rice  18g
60g of 1/3 cup boiled brown rice  19g
100g of 1 medium baked potato  15g
15g of 1 cup boiled green pea  11g
50g of ½ average raw peeled banana  12g
200g of 1 cup homemade soup  17g
200m unsweetened orange juice  15g
180g of 3 medium raw apricot  13g
123g of average apple  13g
60g of 1 ½ scoops vanilla ice cream  12g
200g of low fat yoghurt  12g
300g of 1 ½ glasses of whole milk  14g
83g of ½ cup boiled bean  12g
180g of 6 slices boiled beetroot  15g
90g of ½ cup boiled barley  19g


  • 30% of energy is taken by fat.
  • 5-10% of energy is taken by protein.

Protein is helpful in tissue repair especially muscle and bone, it can be taken in the form of Amino acid, intake of 0.8g/kg/day is essential.

Eatables Eatables Amount of Protein
258g whole milk 9kg
200g low-fat yogurt 12kg
60g vanilla ice-cream 3g
150g fish 36g
120g chicken 34g
30g of 1 cup cornflakes 2g
30g 1 slice of wheat bread 3g
10g plain biscuit 1g
140g of 1 cup boiled bean 2g
120g medium raw, peeled orange 1g
140g average raw peeled banana 2g
20 g unsalted almond 3g
20g cashew nut 3g
90g of ½ cup boiled brown rice 3g


  • Hydration is necessary for regulation of body temperature, to maintain blood volume and nourishment of cartilage especially for those who live in a hot and humid environment.
  • Calcium is the main requirement of bone.
  • Glycogen is needed for muscle which is obtained from high Carbohydrates.
  • Potassium, iron, zinc, magnesium, chromium, copper are necessary for bone and muscle metabolism.
  • Vitamins are essential for ligament, tendon, and skin.
  • Vitamins C rich foods – leafy vegetables, capsicum
  • Vitamins K rich foods – cabbage, cauliflower
  • Vitamins E rich foods – wholegrain
  • Iron-rich foods – leafy vegetables, apricot, beans

During Recovery when the stage of Regaining Strength begins; do joint movements against resistance with the help of Theraband, Dumbells such as arm curl, overhead shoulder movement, Rowing, heel drag, stationary cycling, Squatting, making a fist with clay when the stage of Regaining starts. Do 5-7 repetitions, 3-5 sets to regain Strength.

Content Reviewed by – Dr. Parmila Sharma