The Importance of Protein in Recovery

Recovering from an eating disorder is a complex and deeply individual journey. It involves healing not just the mind but also the body, which may have suffered from prolonged nutrient deficiencies. Among the essential nutrients needed for recovery, protein provides the amino acids (the body’s building blocks), essential for rebuilding and repairing tissues, as well as restoring overall wellness.

Why Protein Matters in Recovery

• Muscle Repair & Growth – Eating disorders, particularly those involving restriction or purging, may often lead to muscle loss. Protein supports muscle repair and rebuilding.

• Tissue & Organ Healing – From skin and hair to internal organs, protein is essential for restoring cells damaged by malnutrition.

• Immune System Support – Any nutritional deficiencies may weaken the immune system, making the body more susceptible to infections. Protein helps rebuild immune cells and therefore its defences.

• Hormone & Neurotransmitter Production – Many hormones, including those that regulate mood (like serotonin and dopamine), rely on protein (specifically an amino acid called Tryptophan). Ensuring adequate intake from foods such as; turkey, salmon, eggs, whole milk and nuts will help to support mental well-being.

• Blood Glucose Regulation – Protein helps balance blood sugar levels, helping to stabilise energy levels and mood and reduce feelings of dizziness, faintness, irritability that you might experience with low blood sugar levels.

How Much Protein Do You Need?

Protein needs vary depending on factors like age, activity level, and the severity of malnutrition but, in general you’re looking at trying to include for 1.2–2.0 grams of protein per kilogram of body weight during recovery as this will help to support the repair and rebuilding your body needs to do.

Best Protein Sources for Recovery

To make recovery sustainable and nourishing, it’s important to choose protein sources that are easy to digest, enjoyable, and nutrient-dense:

Animal-Based Proteins:

• Chicken, turkey, and lean meats

• Eggs

• Fish (Salmon, Mackrell, Anchovies, Sardines and Herring are options rich in omega-3s)

• Dairy (Greek yogurt, cheese, whole milk)

Plant-Based Proteins:

• Lentils, beans, and chickpeas

• Tofu and tempeh

• Nuts and seeds (like almonds, cashew nuts, flaxseeds, sunflower seeds, pumpkin seeds and walnuts)

• Grains (quinoa, farro)

For those with digestive discomfort you might consider cooking foods to help with digestion, or blend ingredients to make soups or smoothies. Also think of the format of the foods you are eating, for example - choosing houmous over whole chickpeas or nut butters over whole nuts will be much more gentle on the digestive system.

Tips to navigate food rules or fears:

Individuals embarking on recovery will have their own, different, rules or anxieties around certain foods - protein sources included.

• Start Small & Gentle – Introduce protein sources gradually in forms that feel safe. A smoothie with Greek yogurt or added nut butter might feel manageable, or perhaps a small portion of scrambled eggs might be a starting point.

• Challenge Food Rules – Remind yourself that protein is essential, not harmful. Working with a nutritionist who specialises in eating disorders may also be helpful when navigating and addressing fear foods.

• Function, Not Fear – Foods high in protein are not just a "number" or a "macro," try to reframe them as a healing tool for your body and mind.

Protein is a fundamental part of eating disorder recovery, playing a crucial role in healing and overall well-being. Prioritising adequate intake, along with a variety of other foods will help restore balance with in the body and help to rebuild a healthy relationship with eating.

Recovery IS possible, and your body deserves nourishment! If you, or someone you know, has an eating disorder or you are struggling with your relationship with food then please get in touch today!