Heal Up Quick: 4 Nutrition Tips Every Skater Needs to Know

Let’s be real: every skater’s been there. One second, you’re nailing that frontside flip, and the next, you’re limping off the pavement nursing an ankle sprain or worse. While rest and rehab are key to recovery, what you eat plays a massive role in how fast you’re back on your board. So, if you're sidelined, don’t sweat it—just fuel up smart. Here are four nutrition tips to speed up your healing process:

1. Protein is Your Power-Up

When you’re healing, your body works overtime to repair damaged tissues. Protein is the MVP here—it’s the building block your muscles, tendons, and bones need to recover. Load up on lean meats, eggs, fish, tofu, or beans. Need a snack? Grab a handful of nuts or a protein bar (just check the sugar content). A good target is 20-30 grams of protein per meal, so don’t skimp.

2. Load Up on Vitamins and Minerals

Your body needs specific nutrients to mend itself. Vitamin C helps with collagen production (hello, healthy tendons and ligaments), while zinc supports tissue repair and boosts immunity. You can find Vitamin C in oranges, strawberries, and bell peppers. For zinc, think nuts, seeds, and lean meats. Leafy greens like spinach are also packed with healing goodness, so throw some in your smoothie or sandwich.

3. Anti-Inflammatory Foods for the Win

Inflammation is your body’s natural response to injury, but too much of it can slow recovery. Beat the bloat with anti-inflammatory foods like berries, fatty fish (think salmon or tuna), and nuts. Spices like turmeric and ginger are also clutch for fighting inflammation—sprinkle some on your meals or sip on a warm ginger tea.

4. Stay Hydrated—It’s More Important Than You Think

Dehydration is a sneaky villain that can mess with your recovery. Water helps transport nutrients to your injured tissues and flush out waste products. Aim for at least 8-10 glasses of water a day, and more if you’re sweating or drinking coffee. If plain water feels boring, infuse it with lemon, cucumber, or mint.

Final Tip: Be Patient

Healing takes time, and no one likes being off their board. But the better you treat your body now, the faster you'll be back grinding rails and landing tricks. So, hit the grocery store, stock up on the good stuff, and treat recovery like part of your skate game. You’ve got this.

Illustrations by DOSE Skateboarding / Libi Grach