If you've recently had knee replacement surgery (or are preparing for one), there’s one important piece of advice you may not hear often: your body needs 400 extra calories a day post-op! When my physical therapist told me this, I was honestly surprised—but it makes perfect sense. During recovery, your body works hard to repair tissue, reduce inflammation, and restore mobility. This high-energy process requires extra fuel, and nutrition plays a critical role in optimizing your healing journey.
Here are a few key nutrition guidelines that can support a faster and healthier recovery:
1. Lean Proteins
Post-surgery, your body is rebuilding muscle tissue, and protein is crucial for this process. Lean sources like chicken, fish, tofu, and legumes provide the amino acids needed to repair and rebuild. Aim to include a protein source in every meal to support muscle recovery and prevent muscle loss during the downtime of post-op recovery.
2. Healthy Fats
Inflammation is a natural part of the healing process, but you can help manage it with the right kinds of fats. Omega-3 fatty acids, found in fatty fish like salmon, as well as in nuts, seeds, and olive oil, have powerful anti-inflammatory properties. Including these fats in your diet can help reduce swelling and promote overall joint health, speeding up recovery.
3. Colorful Fruits & Vegetables
Brightly colored fruits and veggies are packed with antioxidants, vitamins, and minerals. These nutrients are essential for reducing oxidative stress and inflammation in the body. Leafy greens, berries, carrots, and bell peppers are excellent choices to boost immune function and support your body’s natural healing processes. Try blending a green smoothie or incorporating a variety of colors into your daily meals.
4. Whole Grains
Energy is key during recovery, and whole grains like quinoa, brown rice, and whole wheat bread provide slow-releasing carbohydrates for sustained energy. They’re also a great source of fiber, which helps maintain digestive health—a common issue after surgery due to reduced activity levels.
5. What to Avoid
While your body needs more calories, it’s essential to avoid filling up on sugary, high-sodium, and processed foods. These can lead to increased inflammation, which can slow down healing and add unnecessary stress to your body.
Now I know that last one can be tempting, so allow yourself to indulge! I indulged in comfort foods that first week. Just know what your body also needs the nurtients to support healing
Your body is a powerhouse of repair after surgery, and it needs the right fuel to do its best work. Focusing on whole foods—especially lean proteins, healthy fats, fruits, veggies, and whole grains—can help speed up recovery, reduce inflammation, and support overall healing.
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