This page explains common diet approaches such as anti-inflammatory eating, high-protein rehab nutrition, calorie deficit, Mediterranean, and plant-based plans.
A recovery-focused way of eating that targets inflammation triggers and supports tissue repair with protein, micronutrients, and fiber.
Goals: Injury recovery support, Reduce swelling and soreness, Support sleep and stress resilience
A phase-aware approach that prioritizes protein adequacy to preserve lean mass and speed recovery when training volume drops.
Goals: Muscle preservation, Tissue repair support, Better recovery when appetite drops
A controlled calorie reduction to support fat loss while protecting performance and recovery quality.
Goals: Fat loss, Improve body composition, Reduce low-energy drag during rehab
A diet strategy that focuses on maintaining energy enough to train/recover while slowly improving body composition.
Goals: Maintain strength during rehab, Reduce fat slowly, Support consistent appetite and sleep
A controlled surplus to support training quality and lean mass gain while limiting unwanted fat gain.
Goals: Build lean mass, Support strength progression, Improve training performance
A heart-healthy and recovery-supportive pattern built on vegetables, olive oil, fish, legumes, and whole grains.
Goals: General recovery support, Anti-inflammatory foundation, Long-term adherence
A carbohydrate-restricted approach that may support weight loss for some people, but it must be used carefully during rehab.
Goals: Weight management, Improved glucose control (for some cases), Anti-inflammatory food selection
A diet style originally designed to help lower blood pressure, also useful for long-term cardiovascular recovery.
Goals: Support heart health, Reduce sodium sensitivity, Improve diet quality
Timing meals inside an eating window to improve metabolic flexibility for some people.
Goals: Weight control, Metabolic flexibility, Simpler routine
A plant-forward approach with evidence-aligned protein planning for recovery and everyday health.
Goals: Support recovery with adequate protein, Increase fiber and micronutrients, Improve long-term adherence