Every Food Hack You Need to Heal Tendons - Overcoming Proximal Hamstring Tendinopathy | Lyssna här

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Can nutrition actually help your tendon heal?

Progressive 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.

In 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.

We 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.

In This Episode:

Why progressive tendon loading remains the foundation of recovery
How low energy availability could interfere with collagen remodelling and your ability to tolerate rehab
Why simply eating more protein isn't enough to heal a tendon
The recommended 1.6–2.2 g/kg/day of protein
Why spreading protein throughout the day may be beneficial
The difference between traditional protein sources and collagen-specific amino acids
How collagen + vitamin C may support collagen synthesis around your rehab sessions
My practical collagen protocol: ~30 g collagen + 50–100 mg vitamin C, 30–60 minutes before tendon loading
Why the loading stimulus that follows the collagen matters
How creatine (3–5 g/day) may indirectly support tendon rehab by helping maintain muscle mass, strength and training capacity
The role of vitamin D and calcium, particularly when you're deficient
Why a food-first approach should generally come before supplementation
How omega-3 fatty acids may support the resolution of inflammation
Why nutrition should support your rehab rather than replace progressive loading

Practical Takeaways

Protein: 1.6–2.2 g/kg of body weight per day, ideally spread throughout the day.

Collagen + Vitamin C: Around 30 g collagen with 50–100 mg vitamin C, taken approximately 30–60 minutes before an appropriate tendon-loading session.

Creatine: Approximately 3–5 g/day.

Calcium: Approximately 1,000–1,200 mg/day from dietary sources and/or supplementation when intake is inadequate.

Vitamin D: Focus on achieving sufficient levels, particularly if you're deficient or have limited sun exposure.

Omega-3s: Approximately 2–3 g/day of combined EPA + DHA may be considered when dietary intake is insufficient.

Most importantly, don't become distracted by the 1% strategies while neglecting the fundamentals.

Load the tendon appropriately. Eat enough. Get enough protein. Then start looking at the additional strategies that may help optimise the recovery environment.

Nutrition isn't a replacement for good tendon rehab, but when you're dealing with a stubborn condition like PHT, it makes sense to ensure you're giving your body the resources it needs to adapt.

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MEDICAL & EDUCATIONAL DISCLAIMER

The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.

Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.

Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional.

Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.

Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.

References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.

To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.

If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.

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