Fueling Recovery: What My Surgery Taught Me About Food and Healing

For years, I’ve told clients that food is fuel. But recently, after a serious hamstring injury and surgery, I’ve had to redefine what that phrase truly means.

When I was training hard, “fuel” meant energy for my workouts — the strength to lift, move, and perform. But recovery has taught me something deeper: food isn’t just fuel for performance — it’s fuel for healing, repair, and basic function.

Why Fueling for Recovery Matters

When you’re less active — whether due to injury, illness, or a needed rest day — it’s natural to think you should eat less. But healing is intense work. Your body is rebuilding tissue, reducing inflammation, and managing pain — and all of that requires nourishment.

Here’s what that looks like on the inside:

• Protein provides amino acids that rebuild muscle and connective tissue.

• Carbohydrates give your cells the energy to drive the repair process.

• Healthy fats help manage inflammation and support hormone balance.

• Micronutrients like vitamin C, vitamin D, magnesium, and zinc are key players in tissue healing and immune support.

When we under-fuel during recovery, we actually make it harder for our bodies to heal efficiently.

Rest Days Count, Too

This isn’t just about surgery recovery — it applies to rest days, deload weeks, or even stressful seasons of life. Your body doesn’t only need fuel when you’re moving; it needs it to recover from moving.

Rest is when muscles grow stronger, energy stores are replenished, and the nervous system resets. Without proper nutrition, that process slows down.

What I’ve Learned

Before this experience, I mostly thought about fueling for performance — eating to support training and activity. Now, I’ve had to shift my focus toward fueling for healing.

These past few weeks, I’ve been intentional about balanced meals, getting enough protein, and staying consistent — because my body needs that support more than ever.

And honestly? It’s been freeing. I’m learning that food isn’t just about fueling workouts — it’s about fueling life. Healing, patience, and strength all depend on giving your body what it needs.

Your Takeaway

Whether you’re coming back from an injury, feeling run down, or simply taking a day off, remember this:

Food is still fuel.

By nourishing yourself, you’re not just feeding your body — you’re supporting its ability to repair, rebuild, and thrive.