1. Eat enough.
The worst nutritional mistake you can make with regard to injury prevention is to eat too few calories. When your body doesn’t get enough calories to meet all of its tissue maintenance and energy needs, it will enter a catabolic state—which means your muscles begin eating themselves. Consequently, catabolism compromises your body’s ability to repair tissue damage incurred during workouts, which slows muscle recovery and increases your risk of injury.
How do you know if you’re eating enough? No need to obsessively count calories. Instead, monitor your workout performance, your body weight and your body composition. When you’re not eating enough, the first indication is likely to be a decline in your workout performance. And when you’re in a catabolic state, your body weight will go down while your body fat percentage remains the same, indicating that you’re losing muscle, not fat.