Eating Through an Injury

1) Energy Balance

One of the most important aspects of tendon rehabilitation is ensuring adequate energy intake for recovery. Tendons heal, and muscles grow stronger when the body has enough fuel. It is crucial not to be in a calorie deficit during recovery, even though athletes may be tempted to manipulate body composition during this period. A calorie deficit may slow down the repair process and hinder your ability to return to sports safely.

Instead, it’s best to maintain calorie intake at a maintenance level. This might involve a slight reduction in carbohydrates due to a decreased training load, but fats should remain the same. Protein intake should be increased to support muscle repair and strength recovery.

2) Protein

Protein plays a pivotal role during the rehab phase. One of its main benefits is its ability to promote satiety. When athletes are no longer training at the same intensity, their appetite may remain high, but their energy expenditure is lower. Consuming higher amounts of protein in meals and snacks can help manage this appetite, ensuring athletes don’t overeat or consume excess calories.

Additionally, protein helps prevent muscle loss and promotes muscle strength. Maintaining strength is essential during rehab, and adequate protein intake also prevents the recurrence of injury by strengthening the muscles around the tendon. Aim for 1.6–2.5g of protein per kilogram of body weight per day, spread out evenly across meals and snacks for the best outcomes.

3) Creatine

Creatine is a naturally occurring amino acid found in the body and in animal products. Supplementing with creatine has several benefits, particularly during the rehab stage. Creatine enhances energy production during training and improves power output, leading to muscle growth. This effect also extends to rehabilitation, where creatine supplementation helps build strength and prevent muscle loss, particularly in cases where an athlete may be immobilized.

Supplementing with 5g of creatine per day is recommended to support recovery and muscle preservation during rehab.

4) Fish Oil or Algae Supplement

Fish oil, rich in Omega-3 fatty acids (EPA and DHA), is commonly used for its anti-inflammatory properties. Omega-3 fatty acids help reduce swelling and pain, which is especially beneficial during recovery from tendinopathy. Additionally, Omega-3s support anabolic activity, enhancing muscle growth. While more research is needed to fully understand the mechanisms, the evidence so far suggests that supplementing with 2–4g of fish oil daily is helpful for recovery.

5) Collagen Or Gelatin with Vitamin C

Collagen supplementation has shown promise in supporting musculoskeletal injury repair. Though more research is needed, some studies suggest that supplementing with collagen or gelatin before rehab exercises may improve rehab outcomes. The ideal timing is around 45 minutes before exercise, with a dose of 15-25g of collagen or gelatin and vitamin C to enhance the absorption and utilization of collagen for tendon healing.

This approach could potentially accelerate tendon recovery and improve rehabilitation results.

6) Balanced Eating Patterns

Lastly, maintaining a balanced diet that includes a variety of whole foods is essential for tendon recovery. Incorporate whole grains, nuts, seeds, legumes, fruits, vegetables, protein sources, and healthy fats into your meals. These foods provide vital micronutrients that support the healing process, ensuring that all aspects of recovery—muscle repair, inflammation reduction, and tendon health—are adequately supported.

For optimal results, this should be combined with a well-balanced, nutrient-rich diet.

Summary

Tendinopathies can significantly hinder an athlete's performance and recovery, but with proper nutrition and rehabilitation strategies, the recovery process can be enhanced. Energy balance, protein intake, supplementation with creatine, fish oil, and collagen, as well as a well-rounded, nutrient-dense diet, all contribute to faster healing and reduced risk of injury recurrence. By focusing on these nutrition strategies, athletes can optimize their recovery and return to their sport stronger and more resilient than before.

Reference List for Further Reading

Hijlkema, A., et al. (2022). The impact of nutrition on tendon health and tendinopathy: A systematic review. Journal of the International Society of Sports Nutrition, 19(1), 474–504. https://doi.org/10.1080/15502783.2022.2104130

Curtis, L., Et al (2016). Nutritional Research May be Useful in Treating Tendon Injuries: Science Direct, Volume 32, Issue 6. https://doi.org/10.1016/j.nut.2015.12.039