What should you eat when you're injured?

Professional footballers and amateur players have at least one thing in common – they all suffer injuries at some point in their careers.

For those unfortunate enough to face a lengthy spell on the sidelines, the last thing you want to do is put on weight and spend weeks getting rid of your excess fat once you’re fit.

Premier League clubs have nutritionists on hand to prepare special diet plans for their players, which ensure they remain at their pre-injury weight and also minimise muscle mass loss.

Check out this diet plan from a top-flight side published in the International Journal of Sports Nutrition and Exercise Metabolism and you could return from injury faster than ever before.

Immobilisation phase

This meal plan is used during the period where a player is unable to perform any exercise – for example after a broken leg, ACL injury or serious muscle tear.

Breakfast 

Three-egg omelette (ham, cheese and tomato) + 400ml of semi-skimmed milk + one multi-vitamin + 500mg of vitamin c + 1g fish oil + 1.5g HMB supplement

10am

30g of whey/casein protein supplement + 5g creatine monohydrate

1pm

2x chicken fajita wraps (including salsa, pepper, onions and mushrooms) + mixed salad containing lettuce, tomatoes and cucumber. 1g fish oil.

4pm

30g of whey/casein protein supplement + 5g creatine monohydrate

7pm

Salmon fillet + basmati rice + broccoli + 1g fish oil

Approx 30-60 mins before bed

30g of whey/casein protein powder + 1.5 HMB

Total: 1970 kcal, 140g of carbs, 195g of protein, 70g fat

Rehabilitation phase

This meal plan is used once the player begins to rebuild his fitness in the gym and on the pitch.

Breakfast

1x bowl of muesli +250ml of milk + two slices of wholemeal toast + 3 poached eggs + 350ml apple juice + 1 multivitamin + 1g fish oil + 1.5g HMB

10am

25g of whey/casein protein supplement + 5g of creatine monohydrate

1pm

Chicken fillet + sweet potatoes + mixed vegetables (e.g. roasted carrots and vegetables) + 350ml of apple juice + natural yoghurt + mixed berries +1g fish oil

4pm

25g whey protein +50g CHO recovery shake +50g CHO recovery bar

7pm

Filet steak and mixed salad (e.g. tomatoes, mushrooms and spinach) + potato wedges + 350ml apple juice + 1g fish oil

Approx 30-60 mins before bed

Total: 3170kcal, 400g carbs, 190g protein, 90g fat

Related stories

Sports drinks v chocolate milk: Which is best for recovery?

Could a caffeine shot give your game a lift?

Is rice or quinoa best for your game?

What do footballers eat and drink?

Carbohydrates, protein and fat: How much should you be eating?

Latest in
Tottenham boss Ange Postecoglou
Tottenham to sack Ange Postecoglou - with London rivals' boss lined up: report
Troy Deeney last played for Forest Green in 2023
Troy Deeney tipped for remarkable football return despite not playing since 2023
Fulham manager Marco Silva looks on from the dugout ahead of the FA Cup fourth round tie against Wigan Athletic at the Brick Community Stadium in Wigan, England on 8 February, 2025
'I think Marco Silva is the best manager in London - he managed to really maintain the desire to play attractive football, which was really hard over the years': Former Fulham talisman showers praise on 'impressive' Marco Silva
LONDON COLNEY, ENGLAND - SEPTEMBER 30: (L-R) Ethan Nwaneri, Raheem Sterling, Declan Rice, Jurrien Timber, Riccardo Calafiori and Takehiro Tomiyasu of Arsenal during the UEFA Champions League 2024/25 League Phase MD2 training and press conference at Sobha Realty Training Centre on September 30, 2024 in London Colney, England. (Photo by Stuart MacFarlane/Arsenal FC via Getty Images)
England could lose Arsenal wonderkid to Nigerian national side due this little known reason
Orlando Pride players raise the trophy during the NWSL Championship game between Orlando Pride and Washington Spirit at CPKC Stadium on November 23, 2024 in Kansas City, Missouri.
How to watch NWSL: Live streams, TV information for National Women's Soccer League 2025
Manchester United head coach Ruben Amorim looks on following his side's defeat against AFC Bournemouth
Report reveals 10 Manchester United players leaving this summer
Latest in News
Tottenham boss Ange Postecoglou
Tottenham to sack Ange Postecoglou - with London rivals' boss lined up: report
Troy Deeney last played for Forest Green in 2023
Troy Deeney tipped for remarkable football return despite not playing since 2023
Fulham manager Marco Silva looks on from the dugout ahead of the FA Cup fourth round tie against Wigan Athletic at the Brick Community Stadium in Wigan, England on 8 February, 2025
'I think Marco Silva is the best manager in London - he managed to really maintain the desire to play attractive football, which was really hard over the years': Former Fulham talisman showers praise on 'impressive' Marco Silva
LONDON COLNEY, ENGLAND - SEPTEMBER 30: (L-R) Ethan Nwaneri, Raheem Sterling, Declan Rice, Jurrien Timber, Riccardo Calafiori and Takehiro Tomiyasu of Arsenal during the UEFA Champions League 2024/25 League Phase MD2 training and press conference at Sobha Realty Training Centre on September 30, 2024 in London Colney, England. (Photo by Stuart MacFarlane/Arsenal FC via Getty Images)
England could lose Arsenal wonderkid to Nigerian national side due this little known reason
Manchester United head coach Ruben Amorim looks on following his side's defeat against AFC Bournemouth
Report reveals 10 Manchester United players leaving this summer
James Maddison of Tottenham Hotspur scores their 2nd goal during the Premier League match between Manchester City FC and Tottenham Hotspur FC at Etihad Stadium on November 23, 2024 in Manchester, England.
Tottenham and Manchester City could smash transfer record for British wonderkid: report