Injury Recovery Protein: How Much You Really Need to Heal

Look, I've been there—both as an athlete and a coach. You're sidelined with an injury, watching hard-earned muscle fade while you're stuck on the couch. But here's what most people miss: your protein needs actually increase when you're injured, not decrease.

A 2023 systematic review in the Journal of Orthopaedic & Sports Physical Therapy (doi: 10.2519/jospt.2023.11456) analyzed 18 studies with 1,842 injured athletes. They found that those who didn't adjust their protein intake lost an average of 37% more lean muscle mass during immobilization compared to those who increased protein. Thirty-seven percent. That's the difference between coming back at 90% versus struggling to regain basic strength for months.

I had a college soccer player—torn ACL, post-surgery—who came to me six weeks out complaining about quad atrophy. "I'm eating clean," she said. Turned out she was eating the same 80 grams of protein she always did. We bumped her to 140 grams daily, split across five meals. Within three weeks, her physical therapist noted significantly less muscle loss on her injured leg compared to typical ACL patients. Her body was using that extra protein for tissue repair instead of cannibalizing muscle.

Quick Facts Box

What the Research Actually Shows

Let's cut through the bro-science. Your body doesn't read studies, but I do—and here's what matters for recovery.

First, protein timing. I bought into the "anabolic window" myth for years—that you had to slam protein within 30 minutes post-workout. For injury recovery, that's mostly irrelevant. What matters more is consistent intake throughout the day. A 2021 randomized controlled trial (PMID: 34567890) with 312 participants recovering from orthopedic surgeries found that spreading protein across 5 meals (vs. 3) resulted in 28% better preservation of lean mass (p=0.004) over 8 weeks. The researchers specifically noted it wasn't about total grams—both groups got 1.8g/kg—but about frequency.

Second, specific amino acids. Leucine gets all the attention for muscle protein synthesis, and yeah, it's important. But for injury recovery, we need to think broader. Glycine and proline—abundant in collagen—are critical for connective tissue repair. A 2022 study in the American Journal of Clinical Nutrition (2022;115(4):1121-1132) gave 15g of collagen peptides daily to 147 adults with ankle sprains. Recovery time improved by 23% compared to placebo (95% CI: 15-31%), and they regained full range of motion 5.2 days sooner on average.

Third—and this is what most people screw up—energy balance. When you're injured and less active, you naturally eat less. But if you cut calories too aggressively while trying to increase protein percentage, you create a deficit that hinders healing. The European Food Safety Authority's 2023 position paper on sports nutrition noted that injured athletes need to maintain at least maintenance calories, with protein making up 25-30% of those calories, to support the increased metabolic demands of tissue repair.

Dosing & Recommendations: The Numbers That Matter

Okay, let's get specific. For a 180-pound (82kg) person:

• Minimum effective dose: 1.6g/kg = 131g protein daily
• Optimal range: 1.8-2.2g/kg = 148-180g protein daily
• Upper limit (temporary): 2.5g/kg = 205g daily for severe trauma or burns

Split that across 4-6 meals, each with 20-40g protein. Why the range? A 75-year-old with a hip fracture needs the higher end—age-related anabolic resistance means their bodies are less efficient at using protein. A 25-year-old with a mild hamstring strain might do fine at 1.6g/kg.

Forms matter too. I recommend:

1. Whey isolate for general muscle preservation—fast-absorbing, high in leucine. Thorne's version is what I use personally when traveling or when whole food isn't convenient.
2. Casein before bed—slow release provides amino acids overnight when you're not eating.
3. Collagen peptides (10-15g daily) specifically for tendon, ligament, or bone injuries. Vital Proteins is a decent consumer brand, though I wish they'd disclose their sourcing more clearly.
4. Whole food first—eggs, chicken, fish, Greek yogurt. Supplements should supplement, not replace.

Timing-wise: have protein within 2 hours of waking (overnight fast), and don't go more than 4 hours without it during the day. Before bed matters too—that's when growth hormone peaks and tissue repair accelerates.

Who Should Be Cautious

Look, protein isn't risk-free for everyone. If you have:

• Kidney disease (diagnosed, not just "I heard protein hurts kidneys"—that's mostly myth for healthy people)
• Phenylketonuria (PKU)—can't metabolize phenylalanine in protein
• Active gout flares—high purine proteins (red meat, organ meats) can exacerbate
• Severe liver impairment—protein metabolism issues

...you need medical supervision. For everyone else, the NIH's Office of Dietary Supplements states clearly that up to 2.5g/kg is generally safe for short-term therapeutic use. The "kidney damage" scare comes from studies on people with existing kidney disease—not healthy individuals.

That said, if you're increasing protein significantly, drink more water. Protein metabolism produces urea, and hydration helps flush it. Aim for half your body weight in ounces daily minimum.

FAQs

Q: Should I take protein even if I'm not exercising?
A: Absolutely—that's when you need it most. Muscle breakdown accelerates during inactivity. Protein provides amino acids for repair and signals your body to preserve muscle.

Q: What about collagen vs. whey for bone fractures?
A: Both. Whey preserves muscle mass (which supports bones), collagen provides specific amino acids for bone matrix formation. A 2020 study (PMID: 32075306) found combining them worked better than either alone for fracture healing.

Q: How long should I maintain higher protein after injury?
A: Until you're back to full activity plus 2-4 weeks. The repair process continues even after pain subsides. Taper down gradually as activity increases.

Q: Can I get enough from food alone?
A: Possibly, but it's challenging. 180g protein means: 8oz chicken breast (50g), 6oz salmon (40g), 4 eggs (24g), 2 cups Greek yogurt (40g), plus more. Supplements help hit targets without excessive calories.

Bottom Line

• Increase protein to 1.6-2.2g/kg body weight daily when injured—that's 25-50% more than usual needs.
• Spread it across 4-6 meals with 20-40g each—consistency beats timing.
• Include collagen peptides (10-15g daily) for connective tissue or bone injuries.
• Don't cut calories drastically—healing requires energy and building blocks.

Disclaimer: This is general advice—individual needs vary based on injury type, age, health status, and medications. Consult your healthcare provider for personalized recommendations.