I was at PT one day, talking about what I was eating, and I could not believe what he told me. I knew protein was important. So I asked him how much protein I should be eating per meal.
His answer wasn't what I expected. It wasn't only about protein. I needed to eat more overall. Protein and fiber were the thing to focus on, but my body also needed about 400 additional calories a day on top of everything else.
I thought he was making it up.
I Thought My Physical Therapist Was Making This Up
I already knew what I needed to eat for protein. What I didn't get was that I needed so much more of it.
Then I thought about what my body had been through.
What My Body Was Rebuilding
The muscles that needed to be strengthened. The blood vessels that needed to be built. The nerve pathways that needed to rebuild.
That's a lot of work. It takes fuel.
Why I Started With Protein and Fiber
Protein mixed with fiber turned out to be the combination that worked best for me. So I put protein and fiber on the plate first. Then I added vegetables.
Fiber matters for another reason too. Digestion can get sluggish after surgery when you're moving less.
My Go-To: Prepped Chicken
I concentrated on prepping chicken. It paired easily with a vegetable, and I leaned toward broccoli. Other days I threw it on a salad with beans.
That was an easy way to get the calories in.
What Else Went on My Plate
Once protein and fiber were covered, I filled in the rest:
- Healthy fats like salmon, nuts, seeds, and olive oil
- Colorful fruits and vegetables
- Whole grains like quinoa, brown rice, and whole wheat bread
Our bodies need protein, fiber, and healthy fat. All three.
Comfort Food Has a Place in Recovery
Comfort food absolutely has a place in recovery. I ate it that first week. I let myself.
If that's how you get the extra calories you need, indulge when you can. Just remember moderation. Then get back to protein, fiber, and healthy fat.
Try It Yourself
If you're not sure how much to eat after your knee replacement, ask your PT, surgeon, or a dietitian. I'm not a medical professional. This is what my PT told me and what worked for me.
Protein and fiber first. 🤍
Why Protein Matters After Knee Replacement
Your body is rebuilding muscle, blood vessels, and nerve pathways. Protein is a big part of that, and getting enough takes more effort than it sounds.
I break down protein in grams, with serving sizes, inside The Knee Replacement Hub, my signature program: The Knee Replacement Hub
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