When injured, the body needs more energy and protein for tissue repair, it isn't the time to cut food intake just because activity is lower. A calorie deficit can actually slow recovery down.
Protein is the primary building material for muscle and connective tissue repair. A realistic target during active recovery is around 1.2-1.6 grams of protein per kilogram of body weight per day, spread across meals rather than stacked into one.
What's often missed: hydration and micronutrients like vitamin C (involved in collagen production) and zinc. This isn't a reason to rush out and buy supplements, natural sources from vegetables, fruit, and animal protein are usually enough for most people.
Finally, don't underestimate sleep's role in tissue recovery, most muscle repair happens during deep sleep, not just during meals or therapy sessions.
