Nutrition for Injury, Recovery & Performance

Katharina Steppan
Dec 7, 2025
3 min read

Every year around Christmas, when most people slow down, I dive into my coaching recertifications. It’s my moment to refine my knowledge, catch up on the latest science, and make sure I give my athletes the most effective, practical, and evidence-based tools for performance. This year I found myself confronted with an increased number of questions around nutrient timing, energy availability and hydration. See how small adjustments can significantly amplify training quality, recovery speed, and long-term resilience! Yours, Coach Katharina 🌺

Custom Triathlon & Ironman Training Plans - Coach Katharina Steppan — Nutrition for Injury, Recovery & Performance

Recovery phases matter — but rather than focusing heavily on injury nutrition, the important message for most athletes is this: the body requires consistent, intentional fueling to perform, adapt, and progress across all training loads.

The Performance Plate Method provides a simple guide: adjust portions of protein, color, and starch depending on training intensity, always keeping hydration visible. Across both low-load and high-load phases, key nutrients like protein, omega-3s, creatine, and antioxidants support muscle function, reduce inflammatory stress, and maintain readiness. When athletes transition back into higher-volume training, energy availability becomes the main driver of adaptation. Carbohydrates increase to fuel workload, timing becomes more important, and nutrients such as polyphenols and plant nitrates (from beets, leafy greens, celery) help improve endurance, blood flow, and recovery between sessions. Consistent hydration completes the foundation, affecting cognition, thermoregulation, muscle function, and joint protection for an all-embracing performance nutrition.

Protein, Timing & Training Nutrition

Protein remains fundamental not just for injury but for daily training adaptation. Intakes of 1.8–2.2 g/kg/day help preserve muscle mass, reduce breakdown, and support immune function. More important than daily totals is the distribution: 0.25–0.4 g/kg every 3–4 hours maintains elevated muscle protein synthesis throughout the day, with leucine playing a key triggering role (1–3 g per dose). This stresses out how important it is to not skip your breakfast!

Training performance is tightly linked to carbohydrate availability. Pre-workout meals rich in carbs (and lower in fat) ensure rapid energy to muscles and the brain. For sessions lasting longer than an hour, adding carbohydrates and sodium improves fluid absorption and delays fatigue. Post-training nutrition focuses on replenishing energy stores, restoring hydration, and providing protein for repair - especially important on double-session days or during high-volume blocks.

Supplements like creatine (10 g/day in recovery or loading phases), omega-3s, magnesium, curcumin with piperine, vitamin D, and collagen with vitamin C can support performance, reduce soreness, and contribute to joint and muscle resilience across training cycles.

My personal favorites are:

👉 Elektrolyte Pur Pulver from Raab

👉 Collagen Protein from Alpenpower

Key Takeaways

1. Recovery & Performance Nutrition

Recovery and performance rely on adequate total energy, balanced macronutrients, and nutrient-dense whole foods. Consistent fueling prevents energy deficits that impair adaptation, slow recovery, and increase injury risk.
Protein remains a cornerstone: aim for 1.8–2.2 g/kg/day, spaced over 4–5 meals, with leucine-rich options (dairy, eggs, whey, soy, lean meat).
Use the Performance Plate Method: protein + color + starch scaled to training load; keep fluids visible at every meal.
Include polyphenol-rich foods (berries, citrus, cherries, greens) and plant nitrates (beets, celery, arugula) to reduce oxidative stress, support blood flow, and enhance endurance.

2. Training, Hydration & Performance

Carbohydrates drive training quality. Increase carb intake around higher-intensity or high-volume training days. Pre-workout meals should be carb-rich, low in fat, and easy to digest.
Intra-training fueling: For sessions >60 minutes, consume a combo of carbs + sodium to maintain energy, delay fatigue, preserve coordination, and improve fluid absorption.
Hydration is a performance multiplier. Persistent underhydration affects cognition, reaction time, endurance, power output, and core temperature management.
Use the WUT method daily (Weight, Urine color, Morning Thirst) to gauge hydration needs.
Add electrolytes during heavy sweating, heat, altitude, long sessions, or two-a-days; not just water.
Post-workout habits should target:
- Energy replacement (carbs)
- Tissue repair (protein)
- Fluid recovery (water + sodium)
Appetite can drop after intense training - plan snacks or shakes to avoid underfueling during crucial recovery windows.
Consistency matters more than perfection: many small, well-timed choices beat one “ideal” meal.

3. Supplements & Performance Support

Omega-3s (1–3 g EPA/DHA) reduce inflammation and support overall recovery.
Magnesium supports sleep quality, muscle function, and energy metabolism.
Curcumin + piperine reduces joint pain and muscle soreness.
Vitamin D is essential for immunity, bone health, muscle function - test yearly.
Collagen + Vitamin C (10–15 g/day) supports joint, tendon, and connective tissue health across the training year.