How Much Protein Do You Actually Need After an Injury?
As a chiropractor in Vancouver, we get this questions a lot! If you’ve ever walked into our clinic with a nagging hamstring strain, pulled low back muscle, or a rolled ankle, you know our first priority is getting your joints moving and your muscles firing correctly. But what happens once you leave the table?
Recovery doesn't just happen in the massage treatment room or during a chiro session; it happens at the kitchen!
When you’re sidelined by an injury, whether it’s a grade II sprain from a soccer match at UBC or a stubborn repetitive strain from training for the BMO Marathon—your body’s demand for "building blocks" skyrockets. That building block is protein.
The Magic Number: g/kg
The adequate amount o protein depends on your body and a simple equation acts as a guide.
For the average healthy person in Vancouver living an active lifestyle, the standard recommendation is often around 0.8g to 1.2g per kg of body weight. However, during injury recovery, those numbers need to jump.
The Recovery Scale:
Maintenance (Healthy/Sedentary): 0.8g/kg
Active/Training: 1.0g−1.4g/kg
Injury Recovery Phase: 1.1g−1.7g/kg
The Math Example: If you weigh 70kg and you are recovering from a torn muscle or ligament, you should aim for: 70kg*1.1 g=77g of protein per day.
3 Pro-Tips for "Eating for Recovery"
Spread it Out: Your body can only process so much protein at once (usually around 25-40g per sitting). Instead of one massive steak at dinner, aim for 4-5 smaller doses throughout the day to keep "protein synthesis" high.
Focus on Leucine: This is a specific amino acid found in high amounts in whey, eggs, and beef. It acts as the "on switch" for muscle repair.
Don’t Forget the Collagen: While we talk a lot about muscle, sprains involve ligaments and tendons. Pairing your protein with Vitamin C (like berries or citrus) helps your body build the collagen needed for those "soft tissues."
Bottom Line: You can’t "out-adjust" a bad diet. If you want that sprain to heal faster and stronger, you need to give your body the tools to do the work.
Dealing with a lingering injury that just won't quit? Proper nutrition is only half the battle. Let’s get your biomechanics back on track.
Want one of our professional chiropractors or massage therapists to guide you in your recovery?
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