You can reduce injury risk and speed recovery by fueling tissues with adequate protein, anti-inflammatory fats, key vitamins, minerals, and consistent fluids. Aim for 1.5–2 g/kg protein daily split across meals, omega‑3s from fish or flax, vitamin C and zinc for collagen repair, and vitamin D plus calcium for bone health. Hydrate to support muscle function and manage inflammation with berries and leafy greens. Continue below to find practical meal plans, timing strategies, and supplement guidance.