{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Overcoming Proximal Hamstring Tendinopathy","title":"Every Food Hack You Need to Heal Tendons","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/ba5c1b5e\"></iframe>","width":"100%","height":180,"duration":1772,"description":"Can nutrition actually help your tendon heal?\nProgressive loading remains the foundation of tendon rehab. But while your tendon is responding and rebuilding, nutrition may help provide the ingredients it needs to support that process.\nIn this episode, I break down a new 2026 paper titled Rehabilitation Nutrition for Tendon and Ligament Injuries: From Collagen Remodelling to Return to Activity and Sport.\nWe explore what the latest research says about energy availability, protein, collagen + vitamin C, creatine, vitamin D, calcium and omega-3s — including where the evidence is strong and where it remains more theoretical.\nIn This Episode:\nWhy progressive tendon loading remains the foundation of recovery\nHow low energy availability could interfere with collagen remodelling and your ability to tolerate rehab\nWhy simply eating more protein isn't enough to heal a tendon\nThe recommended 1.6–2.2 g/kg/day of protein\nWhy spreading protein throughout the day may be beneficial\nThe difference between traditional protein sources and collagen-specific amino acids\nHow collagen + vitamin C may support collagen synthesis around your rehab sessions\nMy practical collagen protocol: ~30 g collagen + 50–100 mg vitamin C, 30–60 minutes before tendon loading\nWhy the loading stimulus that follows the collagen matters\nHow creatine (3–5 g/day) may indirectly support tendon rehab by helping maintain muscle mass, strength and training capacity\nThe role of vitamin D and calcium, particularly when you're deficient\nWhy a food-first approach should generally come before supplementation\nHow omega-3 fatty acids may support the resolution of inflammation\nWhy nutrition should support your rehab rather than replace progressive loading\n\nPractical Takeaways\n\nProtein: 1.6–2.2 g/kg of body weight per day, ideally spread throughout the day.\nCollagen + Vitamin C: Around 30 g collagen with 50–100 mg vitamin C, taken approximately 30–60 minutes before an appropriate tendon-loading session.\nCreatine:...","thumbnail_url":"https://img.transistorcdn.com/U9QHyZiuMTAQbAt-L5NPn321w0Wzs7Udil1bb-3dkWM/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/LzM5ODgxLzE2ODEw/MjE0MzEtYXJ0d29y/ay5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}