Recovering from a tendon injury may seem like a long road, but the good news is that there are many ways to support your body through the healing process. One of the tools at your disposal is nutrition (1). When combined with physical therapy treatments, the right foods and nutrients could boost collagen production, which is vital for tendon and ligament repair (1). By making a few smart dietary adjustments, you could help your body heal faster and more effectively (2). Let’s explore some top nutrition strategies to speed up your tendon recovery and get you back to feeling your best!

1. Maintain Proper Energy Intake

Fueling your body with the right amount of energy is crucial during tendon recovery. Adequate energy intake not only supports tissue regeneration but also helps prevent muscle loss, which can happen when physical activity is reduced (2). Rather than worrying too much about weight gain, focus on nourishing your body to ensure it has what it needs to heal.

• Nutrition Tip: Prioritize nutrient-dense foods that support tissue repair, such as whole grains, lean proteins, and healthy fats. Working with a dietitian can help you adjust your calorie intake and develop a meal plan tailored to your recovery needs, ensuring that you promote healing effectively.

2. Boost Collagen with Gelatin and Hydrolyzed Collagen

Collagen is the foundation of healthy tendons, and increasing your collagen intake can enhance your body’s ability to repair these tissues (1). Consuming gelatin or hydrolyzed collagen could significantly speed up collagen production, making it a valuable addition to your recovery plan. Including 15 grams of these supplements in your daily diet could give your tendons the extra support they need (1).

• Nutrition Tip: Mix 15 grams of gelatin or collagen into your smoothies, soups, or shakes for an easy and delicious collagen boost. A dietitian can help you find the best ways to integrate these supplements into your meals for optimal results.

• Try adding gelatin to our Roasted Tomato and Lentil Soup for an extra boost of collagen and flavor!

3. Don’t Forget Vitamin C

Vitamin C is essential for collagen synthesis, which could make it a key nutrient for tendon repair (1). While 46 mg of vitamin C is sufficient to support collagen production (2), the body typically needs more for other important functions like supporting your immune system and protecting against oxidative stress. Including vitamin C-rich foods in your diet ensures that your body has all the tools it needs to repair and maintain healthy tendons.

• Nutrition Tip: Include vitamin C-rich foods in your meals, such as citrus fruits, strawberries, bell peppers, and broccoli, to meet your daily needs. There’s no need to exceed this amount unless advised by a healthcare professional (1).

• Savor our TVP Stuffed Bell Peppers in the air fryer—packed with plant-based protein and a boost of vitamin C.

4. Protein for Muscle Preservation

During tendon recovery, it's important to focus on preserving muscle mass, especially if you're less active due to injury. Consuming enough protein helps not only to maintain muscle but also to promote tissue repair, which is vital for a successful recovery (2). Protein provides the building blocks your body needs to rebuild damaged tissues, including tendons.

• Nutrition Tip: Aim for 1.2 to 2.5g of protein/kg of body weight each day, depending on your activity level and recovery stage (2). Lean meats, poultry, fish, eggs, and plant-based proteins like lentils, chickpeas, tofu, and edamames are all excellent choices. A dietitian can help you tailor your protein intake to your specific needs, ensuring you get just the right amount.

• Fuel your morning with our Express Breakfast Sandwich, packed with 27g of protein to kickstart your day!

The Importance of Consulting a Dietitian for Tendon Healing

While these nutrition tips can significantly support tendon healing, it's important to remember that everyone’s recovery journey is unique. Working with a registered dietitian can provide you with a personalized nutrition plan that takes into account your specific injury, activity level, and dietary preferences. A dietitian can ensure that you’re getting the right balance of nutrients to promote tendon recovery while helping you avoid any potential pitfalls, such as under- or overeating.

Key Takeaways for Nutrition and Tendon Healing

Recovering from a tendon injury doesn’t have to be a solo journey. By maintaining proper energy intake, incorporating collagen-rich supplements, ensuring adequate vitamin C levels, and consuming enough protein, you can give your body the best chance to heal efficiently. Book an appointment with TeamNutrition’s dietitians in Toronto to help you optimize your nutrition, ensuring that your diet supports your healing every step of the way.

References

1. Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2017). Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American Journal of Clinical Nutrition, 105(1), 136–143. https://doi.org/10.3945/ajcn.116.138594 

2. Tipton, K. D. (2015). Nutritional support for exercise-induced injuries. Sports Medicine, 45(Suppl 1), S93–S104. https://doi.org/10.1007/s40279-015-0398-4 

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