Nutrition for Student-Athletes Recovering from ACL Surgery l Edmond Sports Therapy
Nutrition for ACL Recovery: What Student-Athletes Should Eat to Heal Faster and Come Back Stronger
If you're an athlete recovering from ACL surgery—or the parent of one—you’ve probably heard a lot about rehab exercises, physical therapy, and timelines for returning to sport.
But what about nutrition?
What you eat during recovery can have a direct impact on how quickly your body heals, how much muscle you regain, how strong your knee becomes—and whether you come back stronger or slower.
At Next Level Sports Performance & Therapy in Edmond, we guide student-athletes through every phase of ACL rehab. Nutrition is one of the most overlooked factors in recovery success—and one of the easiest to fix.
Here’s what athletes (and parents) should know about using nutrition as a recovery tool after ACL surgery.
🥩 1. Protein: The Building Block of Muscle and Tissue Repair
After surgery, the body goes to work repairing damaged tissue, rebuilding muscle, and laying the foundation for long-term strength. That process requires adequate protein, especially for student-athletes looking to return to explosive movement and sport.
✅ Best sources:
Chicken, turkey, lean beef
Eggs and egg whites
Greek yogurt and cottage cheese
Protein shakes (especially post-PT sessions)
Beans, lentils, tofu (for plant-based athletes)
🎯 Goal: Aim for at least 0.7–1 gram of protein per pound of body weight per day during recovery.
🫐 2. Anti-Inflammatory Foods: Manage Swelling, Naturally
Post-op swelling is normal, but chronic inflammation can slow healing and delay progress. Including anti-inflammatory foods helps regulate this response so athletes can heal faster and hurt less.
✅ Smart choices:
Berries (blueberries, strawberries, cherries)
Leafy greens (spinach, kale, arugula)
Fatty fish (salmon, sardines, tuna)
Avocados and olive oil
Walnuts and almonds
💡 Pro tip: Build a post-rehab smoothie with berries, spinach, Greek yogurt, and almond butter for a powerful recovery snack.
🍚 3. Carbohydrates: The Fuel Behind Recovery
Carbs provide the energy needed for daily movement, rehab sessions, and tissue repair. While some athletes try to cut carbs when not playing, this is a mistake during recovery.
✅ Healthy carbs to include:
Sweet potatoes and brown rice
Whole grain bread or oats
Quinoa and legumes
Bananas, oranges, apples
Reminder: You’re still training—just in a different way. Fuel like an athlete, even during rehab.
🦴 4. Calcium + Vitamin D: Support Joint and Bone Health
These two nutrients are essential for joint integrity and healing, especially as activity ramps back up in rehab.
✅ Key sources:
Dairy (milk, cheese, yogurt)
Fortified almond or oat milk
Leafy greens like kale and bok choy
Fatty fish and eggs (for Vitamin D)
🌤️ Bonus: Get 10–20 minutes of sun exposure daily to help boost natural vitamin D levels.
💧 5. Hydration: The Recovery Multiplier
Water plays a role in every system of the body—from nutrient transport to joint lubrication. Dehydration can delay healing, increase soreness, and reduce performance in PT sessions.
✅ Simple tips:
Carry a water bottle everywhere
Sip throughout the day—not just at meals
Add electrolytes or fruit slices for flavor if needed
Bonus: Smart Supplements for Recovery (Check with a Pro First)
Some student-athletes may benefit from supplements that support recovery, including:
Collagen with Vitamin C (for tendon and ligament support)
Omega-3s (reduce inflammation)
Creatine (supports muscle regrowth during inactivity)
🛑 Always consult with your physician or physical therapist before starting any new supplement protocol.
🎯 Fuel Recovery Like You Train
Here’s the bottom line: ACL recovery is a full-time job, and nutrition is a major part of it. Every rep you do in the clinic, every step you take to regain function—your body needs the right fuel to make it count.
Whether you’re a high school athlete aiming to return before next season, or a college hopeful working toward full clearance, your nutrition can accelerate or slow down your recovery.
At Next Level Sports Performance & Therapy, we help Edmond athletes rehab with intention—on the table, in the gym, and at the dinner table.
✅ Want a Personalized Recovery Game Plan?
If you're serious about coming back stronger—not just "back"—we can help.
👉 Schedule a free discovery call with our team in Edmond. We’ll walk you through your recovery timeline and help you build a complete plan that includes physical therapy, strength training, return-to-sport testing, and nutrition guidance.
