Nutrition for ACL Recovery

May 23, 2025

Nutrition for ACL Recovery

Recovering from ACL surgery isn’t just about physical therapy, it’s also about what’s on your plate. Proper nutrition plays a critical role in tissue healing, reducing inflammation, and rebuilding strength.

Below are some some suggestions to consider trying to see if they might work for you.

Warning! A word or more on Supplements!

Food, herbal supplements, etc. are medicine. People sometimes talk about herbals as if they are some magical thing outside the realm of medicine and pharmacology. They’re not. They’re just chemistry. And they’re chemistry that’s not necessarily been though official drug approval processes. Leaving aside any claims made for one supplement or another, even if a supplement is truly effective, the quality level of the ingredients in an individual brand are likely not under the same scrutiny of a controlled drug. As a result, there could be concerns about actual content of a supplement, as well as accuracy of dosages. You should also realize, as with anything you take, it may be helped or hindered by other intakes. There’s a reason some drugs need to be taken with food or not. Their absorption, effectiveness and side effects are generally known and tested as part of approval. There are zero such reliable indicators for supplements.

Remember also that anything that has the power to heal, likely also has the power to hurt. Also be careful of dangerous combinations. For example, if someone is taking a statin cholesterol drug, (among some others), and eats a generally healthful grapefruit, this could lead to dangerously elevated drug levels as grapefruit can interfere with enzymes that metabolize some drugs. This is just one example. If you want to start a nutrition program that includes new supplements, it may be useful to consult with a nutritionist or dietician; ideally licensed. And in any case, it’s probably not a bad idea to check the list with your doctor as well. In any case, (as with most products), seek our reliable brands and reviews.

If you do seek out help to build a program, be sure to bring up any medical conditions you have or medications you’re taking. The practitioner should ask, and if they don’t, that’s kind of a red flag. But either way, you need to mention it. Sometimes people don’t reveal issues even when asked. Why? It’s not because they’re lying. They’re usually not. It’s because to them it’s their “normal.” When asked, “Do you have any medical problems?” Someone may say “No,” even though they have high blood pressure for which they take medication. But they answer “No” because they’re so used to it after years, they don’t classify it as a “problem” and don’t even think to mention it. This may seem odd to some, but it happens all the time when people fully normalize their situations.

In any case, if you do choose to use these tools as part of your recovery regiment, pay attention to effect. Are they working? What’s changing? Pain? Appetite? Bathroom habits? Anything? If anything at all seems “off” it’s probably a great time to consult your healthcare practitioner.

So, here’s some general guidelines regarding nutrition for recovery.

Protein: Rebuilding Tissue

After surgery, your body needs more protein to repair muscle and ligament tissue. Aim for 1.6–2.2 grams of protein per kilogram of body weight daily. Choose lean sources like:

Chicken, turkey, fish
Greek yogurt, cottage cheese
Plant-based options like lentils, tofu, or tempeh

Tip: Spread intake throughout the day to support continuous repair.

Collagen and Vitamin C: Support Ligament Healing

Collagen supplements (especially when taken with 50–100mg of vitamin C) may support ligament regeneration.

Try bone broth, collagen peptides, citrus fruits, bell peppers.

Anti-Inflammatory Foods

Reduce swelling and support recovery with foods rich in omega-3s and antioxidants:

Fatty fish (salmon, sardines), chia/flax seeds
Colorful vegetables, berries, green tea
Herbal supplements such as tumeric with curcumin, ginger, willow bark.

Avoid: Excessive added sugars and processed foods—they may worsen inflammation.

Micronutrients Matter

Zinc: Vital for tissue repair – found in beef, pumpkin seeds, nuts.
Magnesium: Helps with muscle function – from leafy greens, whole grains, and almonds.
Vitamin D & Calcium: Crucial if you’re less mobile; support bone integrity.

Risk Considerations

There may be some foods or supplements to consider that you should avoid due to any risks of drug interactions, such as with blood thinners. Some might be thinking about Vitamin K which, while perhaps not indicated for ligament healing, you might consider for joint of bone health. Similarly, foods rich in Vitamin K include broccoli, cauliflower, Brussels sprouts, liver, green beans, garbanzo beans, lentils, soybeans, soybean oil, spinach, kale, lettuce, turnip greens, cabbage, and onions. All great foods, but if you’re on any blood thinners you need to check with your doctor.

Hydration & Fiber

Pain meds and limited movement can cause constipation. Drink plenty of water and eat high-fiber foods (vegetables, whole grains, legumes).

Final Thought:

Nutrition won’t replace rehab, but it supercharges it. Consistently eating well gives your body the raw materials it needs to heal stronger, faster, and better.