From Sidelines to Start Lines: How Nutrition Helped Brian Bounce Back from ACL Surgery

Triathletes, are you sidelined with an injury? You train hard, race harder, but when injury strikes, it can feel like everything comes to a screeching halt. That was Brian's reality after tearing his ACL in a backyard basketball game. But just nine months later, he’s back in the saddle, smashing 90km rides and prepping for Ironman 70.3 races. So, what helped him recover fast and come back stronger? Nutrition.

In this blog, you'll learn:

• How strategic fuelling accelerated Brian's ACL rehab
  
• The common mistakes he made early on
  
• How he now fuels smarter for training, recovery, and performance
  
• The mindset shift that helped him go from couch-bound to race-ready
  

Let’s dive into Brian’s nutrition-fuelled comeback.

The Injury That Changed Everything

What started as a fun Dads vs Sons basketball game ended in a torn ACL for Brian. Already deep in prep for 70.3 Chattanooga, his injury meant hitting pause on training, racing, and life as he knew it.

"The identity hit was huge," Brian said. "I'd just moved three states away and was finally getting back into routine. Then bam, injury."

But thanks to his time inside the Triathlon Nutrition Academy (TNA), nutrition was already top of mind. Before surgery, he reached out: “What do I need to eat to get back faster?”

That question kickstarted a comeback built on evidence-based fuelling.

How Nutrition Supercharged His Recovery

Brian wasn’t just crossing his fingers for a quick recovery. He was proactive.

"I did everything my physio said and applied what I learned from TNA. Nutrition played a huge role."

Here’s what made the difference:

• Prioritising nutrient-dense meals to support healing and reduce inflammation
  
• Adjusting portion sizes to match lower activity levels, avoiding unwanted weight gain
  
• Strategically timing protein throughout the day to maintain lean muscle mass
  
• Limiting red meat and increasing plant-based proteins to feel lighter and healthier
  
• Matching intake to output as training resumed to support gradual progression
  

By five months post-op, Brian was riding 20 miles a few times a week. That’s not luck. That’s fuelling for purpose.

From Winging It to Winning at Nutrition

Before joining TNA, Brian admits he was "winging it."

"I ate a lot of takeaway, not many veggies. I was okay on the bike but had no clue about recovery nutrition."

Now, his approach is dialled in:

• Plates adjusted to training load
  
• Carbohydrates at 70g/hr during long rides
  
• Mindful choices outside of training to stay lean and energised
  
• Plant-first mindset for everyday eating
  

"I don’t crash in the afternoons anymore. I recover faster and junk food doesn’t even tempt me now."

Why Your Recovery Needs Nutrition

Whether you're recovering from injury, illness, or just life getting in the way, nutrition can make or break your return to sport. As Brian puts it:

"Nutrition affects how you feel, how you act and how you treat others. It’s not just about training."

Most athletes don’t know how to adjust their food intake when training stops. That’s when the blowouts happen. But with the right knowledge, you can:

• Support healing and reduce inflammation
  
• Maintain muscle mass
  
• Avoid unnecessary weight gain
  
• Get back to training sooner
  

What’s Next for Brian?

Despite two surgeries in under a year, Brian has two 70.3 races booked and is gunning for full race form by May.

"Proper fuelling changed everything. After my first Ironman, I was burnt out. After TNA, I felt re-energised."

Take the First Step in Your Comeback

If you're sidelined or just not feeling your best, it's time to take action. Nutrition could be the missing piece of your puzzle.

👉 Check out the Triathlon Nutrition Checklist to see where you’re at: www.dietitianapproved.com/checklist

👉 Learn more about the Triathlon Nutrition Academy: www.dietitianapproved.com/academy

Don't wait for your next injury or burnout. Get your fuelling sorted now, so you can train stronger, recover faster and race at your best.