Nutrition for Tendon and Muscle Repair

Nutrition is rarely discussed in the context of injury recovery despite having a clear evidence base. What you eat directly affects the rate and quality of tissue repair - whether you're recovering from a muscle strain, a tendon problem, or post-surgical rehabilitation.

Protein: the foundation

Muscle protein synthesis requires an adequate supply of amino acids, particularly leucine. Injured athletes should aim for 1.6-2.0g of protein per kg of bodyweight per day - higher than normal training recommendations. Distribution matters too: spreading intake across 4-5 meals of 30-40g rather than concentrating it in one or two large servings maximises the anabolic stimulus.

Collagen and vitamin C for tendon and bone

Tendon and bone are largely made of collagen - a structural protein that has different synthesis requirements to muscle. Taking 15g of hydrolysed collagen with 50mg of vitamin C approximately 60 minutes before a rehabilitation exercise session significantly increases collagen synthesis in tendons. Vitamin C is essential as a cofactor for the hydroxylation reactions in collagen formation. This is a specific, evidence-based protocol that is underused in clinical practice.

Don't restrict energy

Athletes who reduce their food intake after injury - because they're training less - risk slowing recovery. Tissue repair is energetically expensive. A significant caloric deficit reduces the availability of substrates for protein synthesis and inflammatory resolution. This is especially important in the acute phase of injury and post-surgery.

Other nutrients worth noting

• Omega-3 fatty acids (EPA and DHA): reduce excessive inflammation and support muscle protein synthesis - aim for 2-3g daily from oily fish or a quality supplement
• Creatine: during periods of immobilisation, creatine supplementation (5g daily) reduces muscle atrophy and preserves strength
• Zinc and magnesium: important cofactors for repair processes that are commonly depleted in athletes