Achilles Rupture Recovery Nutrition: Foods & Nutrients That Speed Tendon Healing
Midway through my 2025 footy (AFL) season, I was having one of my best games yet - until the unimaginable happened. What I assumed was my boot slipping off in a strange, dramatic way turned out to be the all-too-common sign of an Achilles tendon rupture.
Like many athletes, I was in denial until the ultrasound confirmed it. Two weeks later, I found myself in a hospital bed after tendon repair surgery, determined to do everything possible to speed up my Achilles recovery and get back on the field ASAP.
As a Sports Dietitian, I already knew how powerful nutrition can be in supporting tendon repair. Iβve guided many athletes through this exact injury - and now Iβm walking the same path. In this blog, Iβm sharing the evidence-based nutrition strategies I used (and recommend) to help boost collagen production, reduce inflammation, support tendon healing, and prevent tendon elongation. π₯
Why Nutrition Matters in Achilles Rupture Recovery
Recovering from an Achilles rupture isnβt just about rest and physical therapy - nutrition plays a critical role in supporting tendon healing, maintaining muscle mass, and optimising overall recovery. πͺ
Certain nutrients are essential for rebuilding tendon tissue.
Protein: Provides the building blocks (amino acids) for collagen synthesis, which is key for tendon strength, structure and integrity
Vitamin C: Supports collagen formation and cross-linking, improving tendon resilience and reducing elongation
Omega-3 fatty acids & antioxidants: Help manage inflammation and support tissue remodelling
Focusing on these nutrients ensures your tendon has the basic materials it needs to heal efficiently! ποΈββοΈ
Your body needs fuel to repair tissue. If overall energy intake is too low (even with enough protein) tendon healing can be slowed. Adequate energy supports:
Collagen production
Muscle retention during immobilisation
Overall immune function, which reduces complications and further injury
Ensuring youβre eating enough to meet your bodyβs needs is just as important as the quality of the nutrients you consume. π
Inflammation is a natural and necessary part of tendon healing, but it needs to be balanced.
Acute phase: Some inflammation helps clear damaged tissue and triggers repair.
Later phases: Chronic, excessive inflammation can hinder collagen formation and slow recovery.
By understanding the role of nutrients, energy availability, and inflammation, you can give your Achilles the best chance to recover fully, faster and stronger. π
Key Nutrients for Tendon Healing
Overall Energy Intake π½οΈ
Aim to meet or slightly exceed your usual energy needs, depending on activity level. Even if mobility is reduced, small increases in protein and healthy fats can help maintain energy balance.
Protein π₯©
Target: 1.6β2.2 g of protein per kg of body weight per day is ideal for recovery. Spread intake across meals every 3β4 hours.
Sources: Lean meats, fish, eggs, dairy, tofu, legumes, Greek yoghurt, protein-fortified milks or powders.
Healthy Fats π₯
Target: Include a source of healthy fats at each main meal. Omega-3-rich foods can be especially helpful.
Sources: Avocado, olive oil, nuts, seeds, fatty fish (salmon, sardines), and nut butters.
Fruits & Vegetables ππ₯¦
Target: Aim for at least 5 serves per day of a variety of colourful fruits and vegetables.
Tips: Include leafy greens, berries, citrus, and brightly coloured veg to cover a broad spectrum of nutrients.
Hydration π§
Proper hydration supports circulation and nutrient delivery to healing tissues.
Target: Drink enough water to maintain pale-yellow urine, and adjust intake based on activity and climate.
Additional Tips
π₯ Micronutrients: Vitamins C, D, zinc, and calcium are particularly important for tendon and bone health.
π΅ Anti-inflammatory foods: Incorporate turmeric, ginger, berries, and green tea for gentle inflammation support.
π₯ Small frequent meals: If appetite is low, aim for nutrient-dense snacks to meet energy and protein targets.
Supplements for Achilles Rupture Recovery
Protein Supplements π₯
Why: Supports muscle and tendon repair, especially if meeting protein targets through food is difficult.
Options: Whey, casein, soy, pea, or other high-quality protein powders.
Collagen + Vitamin C π¦΄
Why: Collagen is rich in amino acids (glycine, proline) that help tendon repair. Vitamin C aids in collagen absorption and synthesis.
How to use: ~15g hydrolysed collagen + vitamin C, ideally 30β60 min before activity or physiotherapy.
Omega-3 Fatty Acids π
Why: Anti-inflammatory properties may help manage swelling and support tendon healing.
How to use: ~5g Fish oil (EPA + DHA) daily for inflammation reduction
Creatine πͺ
Why: Helps to retain muscle mass and improve energy production and muscle recovery during rehab
How to use: 5g creatine monohydrate daily (any time of the day)
Recovering from an Achilles tendon rupture requires more than just rest and physiotherapy - proper nutrition for injury recovery is crucial. Focusing on adequate energy intake, high-quality protein, healthy fats, and plenty of fruits and vegetables supports tendon healing, preserves muscle mass, and boosts overall energy during rehabilitation.
If youβre struggling to meet your nutrition goals, unsure about protein requirements, or considering supplements for tendon recovery, consulting a Sports Dietitian can help. A tailored nutrition plan can optimise Achilles rupture recovery, reduce inflammation, and support a safe return to sport. π
Key takeaway: Combining targeted nutrition with physiotherapy accelerates healing and ensures a stronger, faster comeback after an Achilles rupture!!!!!! πΆοΈ