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Alpha Fueled… From My Couch (Let’s Talk Recovery)

What Recovery Teaches You About Progress, Nutrition, and Patience

Over the last 5 days, I’ve been recovering from a knee arthroscopy procedure. And if I’m being honest… slowing down like this isn’t easy for me.

But since I’m living it right now, let’s talk about something that doesn’t get discussed enough:

How to approach nutrition, movement, and mindset during recovery.

Because this phase? It looks very different than fat loss.

This Is NOT the Time to Aggressively Diet

I know how uncomfortable that can feel.

Especially if you’re used to:

  • Pushing for fat loss
  • Staying “on track”
  • Being consistent with your routine

When your activity drops, the natural reaction is:

“I should eat less.”

But here’s the reality: Healing is not the same as fat loss. And your body has different priorities right now.

Your Body Is Doing More Than You Think

Even though you might be moving less, your body is working harder behind the scenes.

After a procedure or injury, your body shifts into a recovery phase focused on, repairing damaged tissue, managing inflammation, supporting immune function, and restoring strength and mobility. All of that requires energy.

Research shows that energy needs can actually increase during recovery, even if your workouts have decreased.

So if you drastically cut your food intake… you’re not helping the process. You may actually be slowing it down.

Why Eating Too Little Can Backfire

One of the biggest mistakes people make during recovery is under-eating.

It feels logical. Less movement = less food, right? Wrong! Recovery changes that equation.

When you don’t eat enough, it can lead to impaired healing, increased fatigue, higher risk of muscle loss and just poorer overall recovery outcomes. Your body doesn’t have the resources it needs to rebuild. And instead of maintaining progress… you end up digging yourself into a deeper hole. Your body needs fuel to heal.

Protein Matters Even More Right Now

If there’s one thing to prioritize during recovery, it’s protein.

Protein plays a key role in tissue repair, muscle preservation and even in Immune system support. During periods of reduced activity, your body is at a higher risk of losing muscle. Adequate protein intake helps protect against that.

Movement Might Look Different (And That’s Okay)

This is usually the hardest part for people who are used to training regularly because it can feel like you’re losing progress. But you’re not. Recovery is not regression. Maintaining what you can, within your current capacity, is enough.

Without pushing your body beyond what it can handle right now.

The Mental Side Is the Hardest Part

Let’s be honest… this is where most people struggle.

Not being able to “do what you normally do” can mess with your head.

You might feel like you’re falling behind, losing progress, or like you need to “make up for it.”
But you’re not falling behind. You’re just in a different phase.

One that requires patience instead of intensity.

And that’s not easy, but it is necessary. sigh

What Actually Matters During Recovery

Instead of asking:“How do I stay on track?”

Try asking:“How do I support my body right now?”

That shift changes everything.

Focus on things like eating enough to support healing, prioritizing protein, staying hydrated, getting adequate rest, and moving within your limits

This is still progress!! Just a different kind.

You’re Not Starting Over

This part is important. Taking time to recover does not erase your progress. You are not going back to square one. You’re adapting. And that’s what long-term success actually looks like.

Final Thoughts

Consistency doesn’t always look like pushing harder. Sometimes it looks like resting when you need to, eating enough to heal, and scaling things back without quitting.

If you’re in a recovery phase right now, give yourself permission to adjust.

Not quit.

Because the way you take care of your body now will determine how well you come back later.

And you will come back stronger because of it.

Until next time,
Alicia

Sources

  • American Society for Parenteral and Enteral Nutrition – Nutrition support during recovery and healing
  • Academy of Nutrition and Dietetics – Role of protein and energy in healing
  • National Institutes of Health – Nutrition and wound healing research
  • World Health Organization – Nutrition, immune function, and recovery
  • Tipton KD & Wolfe RR (2004) – Protein and muscle protein synthesis
  • Deutz NEP et al. (2014) – Protein intake and muscle preservation during stress
  • Demling RH (2009) – Nutrition, anabolism, and wound healing