Nutrition and Recovery: Fueling Sport and Rehab in North Vancouver
Introduction
Whether you’re training for a North Shore trail race or recovering from a shoulder injury, one factor consistently shapes your progress: nutrition.
At Mountain Health and Performance (MHP) in North Vancouver, we see every day how smart nutrition can accelerate recovery, improve tissue repair, and reduce inflammation. Yet it’s often the missing link between treatment and performance.
This guide breaks down how to fuel your body for both sport recovery and rehab success, grounded in science, not trends.
The Connection Between Nutrition and Recovery
Recovery is a biological process. Your body needs nutrients to:
Repair microtears in muscle and tendon tissue
Rebuild energy stores (glycogen)
Reduce inflammation and oxidative stress
Support immune function
A 2023 review in Nutrients found that athletes who optimize post-exercise nutrition recover strength and power up to 25% faster than those who rely on exercise alone.¹
Macronutrients That Matter
🥩 Protein: The Building Block of Recovery
Protein provides the amino acids needed for tissue repair and muscle adaptation.
Aim for 1.4–1.8 g/kg body weight per day, depending on activity level.
Distribute intake evenly (20–30 g per meal).
Combine whole food sources (eggs, fish, poultry, legumes) with supplemental protein if needed.
A 2022 meta-analysis found that distributing protein evenly across meals significantly improved muscle recovery in resistance-trained adults.²
🍚 Carbohydrates: Refueling Energy Stores
Carbs replenish glycogen which is your body’s stored energy for training and recovery.
Prioritize complex carbs: oats, quinoa, rice, fruits, and starchy vegetables.
Refeed within 60 minutes post-exercise for optimal glycogen synthesis.
Combine with protein (3:1 ratio) for enhanced recovery.
🥑 Fats: Supporting Hormones and Healing
Healthy fats (especially omega-3s) reduce inflammation and aid cell membrane repair.
Sources include salmon, chia, walnuts, and olive oil.
In a 2021 Sports Medicine study, omega-3 supplementation was shown to reduce exercise-induced muscle damage and improve recovery markers.³
Micronutrients That Support Tissue Healing
Vitamin D & Calcium
Essential for bone and tendon strength, especially important during rehab phases or indoor training months in North Vancouver’s darker seasons.
Magnesium
Involved in muscle relaxation and energy metabolism. Low levels can contribute to cramping and fatigue.
Vitamin C & Collagen Support
Vitamin C helps synthesize collagen which is a key structural protein in connective tissue. Pairing collagen peptides (10–15 g) with vitamin C before rehab sessions can enhance tendon recovery.⁴
Hydration: The Often-Forgotten Recovery Factor
Even mild dehydration reduces power output and slows recovery.
In cooler North Vancouver weather, athletes often underestimate fluid loss.
Aim for:
30–40 mL water per kg body weight per day
Add electrolytes (sodium, magnesium, potassium) during longer or intense sessions
Monitor urine colour as a hydration cue
Nutrition in Injury Rehabilitation
When you’re injured, your metabolic needs actually increase even though training volume decreases. The body needs energy and nutrients to rebuild tissue.
🦵 Avoid Severe Calorie Restriction
Cutting calories too aggressively during injury can slow recovery. A 2022 study in Frontiers in Nutrition found that athletes who maintained balanced energy intake healed faster and retained more lean mass.⁵
🥩 Increase Protein Frequency
Frequent, high-quality protein doses support muscle retention and tissue regeneration.
🧬 Anti-Inflammatory Foods
Focus on nutrient-dense, whole foods: berries, leafy greens, turmeric, ginger, and omega-3s.
⚡ Limit Chronic Inflammation Drivers
Reduce refined sugars, trans fats, and excessive alcohol, which can impair recovery.
Practical Nutrition Tips for Active Adults
Eat a balanced meal or snack within 60 minutes post-activity.
Include colourful plants daily for antioxidants.
Hydrate consistently, not reactively.
Don’t skip breakfast as it primes recovery and energy regulation.
Track how food affects soreness and energy; patterns reveal what works best for your body.
Local Angle: Fueling North Vancouver’s Active Lifestyle
North Vancouver’s athletes, from mountain bikers to skiers, burn serious energy through the year. Between trail sessions, ski weekends, and long commutes, proper fueling often takes a back seat.
Our practitioners regularly provide personalized nutrition and recovery guidance, especially for those balancing training, work, and family.
Conclusion
The right balance of macronutrients, hydration, and targeted supplements can dramatically improve how your body heals and performs.
At Mountain Health and Performance in North Vancouver, we integrate nutrition and multidisciplinary rehab to optimize both performance and recovery to help you feel stronger, sooner.
References
Thomas, D.T. et al. Nutrition and athletic recovery: evidence-based recommendations. Nutrients. 2023;15(3):624. https://pubmed.ncbi.nlm.nih.gov/36709314/
Jäger, R. et al. Protein timing and distribution for muscle recovery: a meta-analysis. J Int Soc Sports Nutr. 2022;19(1):15–28. https://pubmed.ncbi.nlm.nih.gov/35348242/
Philpott, J.D. et al. Omega-3 fatty acids and exercise-induced muscle damage. Sports Med. 2021;51(7):1433–1451. https://pubmed.ncbi.nlm.nih.gov/33645981/
Shaw, G. et al. Vitamin C–enriched collagen supplementation for tendon repair. Am J Clin Nutr. 2022;115(5):1282–1293. https://pubmed.ncbi.nlm.nih.gov/35380391/
Reidy, P.T. et al. Energy balance and muscle recovery following injury. Front Nutr. 2022;9:843276. https://pubmed.ncbi.nlm.nih.gov/35327348/
