Nutrition with Allison

I sat down virtually with Allison to talk through everything she wishes injured athletes knew about nutrition. What follows is what she told me…

About allison

Allison Mankowski, RD, CSSD, is a Registered Dietitian and Certified Specialist in Sports Dietetics with over a decade of experience working with student athletes at the collegiate level. A University of Michigan graduate with both a degree in Movement Science and a Master of Public Health in Human Nutrition and Dietetics, Allison brings deep academic training and real-world athletic experience to everything she does.

As the former sports dietitian for Eastern Michigan University Athletics, Allison provided nutrition counseling to all varsity student athletes, coordinated the sports medicine eating disorder management team, and ran the student athlete fueling program. She has also served as a consultant dietitian for the Detroit Lions, presented at national conferences, and worked with athletes at every level of competition. A lifelong athlete herself, Allison competes in weightlifting, running, and endurance events — and is mom to two youth athletes.

Her philosophy centers on fueling your body and mind in a way that supports who you are and what you're working toward — whether that's returning from injury, improving performance, or healing your relationship with food.

MACRONUTRIENTS DURING RECOVERY

Note: in-depth information about each macro/micronutrient can be found under “The Big Rocks”.

One of the biggest misconceptions athletes have when they get injured is that they should eat less because they're moving less. Allison pushes back on this directly.

Your body is doing an enormous amount of work during recovery — rebuilding tissue, managing inflammation, and maintaining muscle. That work requires fuel.

Here's how your macro needs shift:

Protein goes up. It's the building block for tissue repair and muscle preservation. When you're injured and not training at full capacity, protein becomes even more critical for maintaining what you've built and supporting healing.

Carbohydrates come down slightly — but not dramatically. You still need them for energy, brain function, and supporting your rehab sessions. Cutting carbs too aggressively during recovery is one of the most common mistakes injured athletes make.

Micronutrients matter more than you think. Allison specifically highlighted Vitamin A, Vitamin D, and Zinc — all of which play important roles in tissue repair and immune function. One important note: these are fat-soluble vitamins, meaning they're stored in the body rather than excreted. It is possible to overdose on fat-soluble vitamins, so if you're supplementing, do so intentionally and ideally with guidance from a dietitian or physician.

Supplements Worth Knowing About

Allison highlighted three supplements with emerging research behind them for injury recovery:

Collagen — Tendons, ligaments, and cartilage are made primarily of collagen, making it a logical target for supplementation during recovery. Research suggests collagen supplementation is most beneficial for improving joint functionality and reducing joint pain, with some improvements in body composition and muscle recovery as well. Timing matters — collagen is typically recommended 40-60 minutes before exercise or rehab, when amino acid levels peak in the blood, theoretically supporting connective tissue synthesis during loading.

Read the research — Research Gate Ideal Nutrition →

Fish Oil (Omega-3s) — Particularly relevant for tissue injuries. Acute inflammation is critical for effective tissue repair — but if it goes unresolved, it can progress to chronic inflammation with adverse health outcomes. Omega-3s help the body resolve that inflammatory response more efficiently. Research shows omega-3 supplementation can aid muscle recovery and reduce perceived soreness, though optimal dosing is still being studied.

Read the research — Omega 3’s Impact on Muscle Soreness and Recovery →

Creatine — Most athletes know creatine for muscle performance, but Allison flagged it specifically for head injuries and concussions. A concussion creates a temporary energy crisis in brain cells — and creatine may help by replenishing energy stores in the brain, potentially supporting a return to normal function and resolution of symptoms. Studies on traumatic brain injury show creatine can have neuro protective effects, including protecting mitochondrial function and supporting recovery from headache, dizziness, fatigue, and cognitive symptoms.

Read the research — Creatine and Concussion Recovery →

Always consult with a healthcare provider before starting any supplement regimen.

Under fueling: The Biggest Issue Allison Sees

Many athletes instinctively feel that once they're injured, they should eat less. They feel like they haven't earned the food. They're not training, so why would they need as much?

This thinking is one of the most harmful things an injured athlete can do.

Your body needs fuel to heal. Under-fueling during recovery is directly linked to higher injury rates, slower healing, and worse outcomes. It also intersects with something harder to talk about — the reality that your body is going to change during recovery, and that's okay. A lot of what under-fueling comes down to is acceptance. Working through that grief, ideally with a mental health professional or trusted support people in your life, is part of the process.

Visit Allison’s Website →