According to Jordan D. Metzl, Sports medicine physician at the Hospital for Special Surgery, New York City, and author of The Athlete's Book of Home Remedies
Go Pro, As in Protein
You know you should eat protein immediately after lifting weights to fuel the repair of tiny muscle tears. The same principle is at work when you're nursing a wound: Protein provides the building material for tissue repair, particularly in muscle injuries. There's no need to go hog wild, but while you're on the mend, feel free to bump up your intake of lean proteins, such as chicken and fish.
When you're dehydrated, your blood vessel volume shrinks, which makes it difficult for your circulatory system to speed blood around your body efficiently. This is especially bad news if you're recovering from an injury, as blood is the conduit that rushes healing platelets and white blood cells to injury sites. Think of a disaster relief zone: If there isn't a quick route to the area, it will take a while to get supplies there. Let thirst be your guide, and check that your urine is nearly colorless, not dark yellow. But don't go overboard -- I've seen some overzealous patients wind up with water toxicity, a condition in which the electrolytes in the system become diluted. The body is well equipped to let you know what it needs.
See About C
Vitamin C is a key component of collagen, which is abundant in connective tissues, bones, tendons, and muscles. Many fresh fruits and vegetables contain healthy doses of it -- think citrus fruits or bell peppers. Plus, vitamin C is an antioxidant, so it can help control chronic inflammation that could lead to problems like achy joints.
Feed Your Skeleton
When you're recovering from a fracture, your bones crave calcium and vitamin D. These are the lumber for fixing the break. I'm not a huge fan of vitamin and mineral supplements; instead, I generally recommend working in calcium and vitamin D through food, to expedite healing. Increasing intake of low-fat dairy, such as 2% Greek yogurt, is one smart way to do that.