Fueling Your Recovery: What should you eat if you have a torn Achilles?

October 14, 2025 •

3 min read

Protein and micronutrient deficiencies can significantly impair wound healing and exacerbate muscle loss after an injury. This is especially relevant when considering what should you eat if you have a torn Achilles?, as proper nutrition is vital for rebuilding connective tissue and managing inflammation during recovery.

Quick Summary

Optimizing your diet with quality protein, vitamin C, and anti-inflammatory foods is crucial for healing a torn Achilles. Staying hydrated and avoiding refined sugars also supports the body's repair process effectively.

Key Points

Prioritize High-Quality Protein: Consume lean meats, fish, eggs, dairy, and plant-based proteins to provide the amino acids needed for tissue repair and to prevent muscle loss during recovery.
Boost Collagen Production: Supplement with hydrolyzed collagen peptides or incorporate bone broth and vitamin C-rich foods to enhance the synthesis of collagen, the main component of tendons.
Leverage Anti-inflammatory Foods: Incorporate omega-3 fatty acids from fish, walnuts, and chia seeds, along with berries and spices like turmeric, to manage inflammation and reduce swelling.
Ensure Micronutrient Adequacy: Pay close attention to vitamins C, A, D, and minerals like zinc and calcium, which are all vital for effective wound healing and supporting overall recovery.
Stay Well Hydrated: Drink plenty of water throughout the day to support nutrient transport, waste removal, and maintain tissue elasticity, which is crucial for optimal healing.
Avoid Inflammatory Triggers: Limit or avoid processed foods, added sugars, refined carbohydrates, and unhealthy fats, as these can hinder the healing process by promoting inflammation.

The Building Blocks of Tendon Repair: Protein and Collagen

Your Achilles tendon is primarily collagen, a protein providing strength and elasticity. Consuming necessary amino acids, the building blocks of protein, is vital for repair.

To support healing, prioritize high-quality protein sources throughout the day, as spreading intake can be more effective for synthesis:

Lean Meats and Poultry
Fish (especially oily varieties for omega-3s)
Dairy
Eggs
Legumes and Plant-Based Proteins
Collagen Supplements: Hydrolyzed collagen peptides with vitamin C can enhance tendon repair. Gelatin and bone broth are also good sources of collagen precursors.

Vital Vitamins and Minerals for Recovery

Micronutrients play a direct role in healing. Including them daily is crucial.

Vitamin C for Collagen Synthesis

Vitamin C is essential for collagen production, protects cells, and boosts immune function. It's necessary for effective connective tissue production.

Sources include: Citrus fruits, berries, bell peppers, broccoli, and leafy greens.

Zinc for Wound and Tissue Repair

Zinc is involved in collagen synthesis and wound healing.

Sources include: Oysters, beef, lamb, pumpkin seeds, lentils, and nuts.

Vitamin A for Tissue Repair and Immunity

Vitamin A is important for the early inflammatory phase of healing and increases infection resistance.

Sources include: Sweet potatoes, carrots, spinach, kale, and eggs.

Vitamin D and Calcium for Skeletal Support

These are crucial for bone health, which supports the healing tendon.

Sources include: Fortified dairy, fatty fish, and sunlight.

Controlling Inflammation with Your Diet

An anti-inflammatory diet helps manage the necessary but potentially hindering inflammation during healing.

Omega-3 Fatty Acids

Omega-3s have anti-inflammatory properties that can reduce swelling and pain, potentially benefiting tendon health.

Sources include: Fatty fish, walnuts, chia seeds, and flaxseeds.

Antioxidant-Rich Foods

Antioxidants combat oxidative stress, which can hinder healing.

Sources include: Berries, spinach, kale, and green tea.

Spices

Certain spices offer anti-inflammatory benefits.

Sources include: Turmeric (curcumin) and ginger.

Comparison Table: Foods to Eat and Foods to Avoid

Optimizing healing involves both adding and removing certain foods. Some foods can increase inflammation and hinder recovery. A table outlining these foods is available on {Link: Simon Moyes website https://simonmoyes.com/magazine/latest-news/post-surgery-diet/}.

The Crucial Role of Proper Hydration

Hydration is fundamental for recovery. Water transports nutrients to the injury and flushes out waste. It also maintains tissue elasticity and joint function.

Aim for 8-10 glasses of water daily, increasing intake in warm climates or with certain medications. Incorporating water-rich fruits and vegetables helps.

Conclusion: A Balanced Approach to Nutrition

Healing a torn Achilles requires patience and a strategic approach, with nutrition supporting rest and physical therapy. A diet rich in protein, collagen-building nutrients like vitamin C, and anti-inflammatory foods provides the necessary tools for repair. Eliminating inflammatory foods and staying hydrated further enhances recovery. While supplements can help, a whole-food diet is most effective. For more information on tendon health, visit the Cleveland Clinic.

Consult a healthcare professional or registered dietitian before significant dietary changes, especially with pre-existing conditions or medication. A supportive nutrition strategy can aid a stronger recovery.

Frequently Asked Questions

Yes, diet plays a crucial supporting role in the healing of a torn Achilles. Proper nutrition supplies the body with the building blocks like protein and collagen, as well as essential vitamins and minerals, to facilitate tissue repair and manage inflammation.

Some evidence suggests that hydrolyzed collagen supplements, particularly when taken alongside vitamin C, can enhance tendon repair and resilience. However, a whole-food approach to nutrition is also highly effective.

While initial inflammation is necessary for healing, chronic inflammation can delay recovery. Anti-inflammatory foods, rich in omega-3s and antioxidants, help manage this process effectively and can reduce pain and swelling.

During injury recovery, protein needs increase. Depending on your body weight and activity level, aiming for 1.2 to 2.0 grams of protein per kilogram of body weight per day is a good target. Spreading this intake throughout the day is most beneficial.

It's best to avoid or limit foods that promote inflammation, such as added sugars (in soda, candy), refined carbohydrates (white bread, pastries), processed meats, and trans fats (in fried foods and margarine).

Hydration is extremely important. Water acts as a transport medium for nutrients to reach the injured site and helps remove waste products. It also maintains tissue elasticity and is vital for all cellular functions.

While reduced activity can lead to weight gain, it's important to focus on consuming nutrient-dense foods to fuel healing rather than restricting calories. Eating a balanced diet with lean proteins and high-fiber carbs helps support recovery and prevent muscle loss.