Wonder Foods offers this post for education purposes only. Please consult your Health Practitioner for personalised and specific information.

Strong joints and resilient tendons don’t just come from good training — they come from smart nutrition.

The right nutrients can improve collagen formation, reduce inflammation, and dramatically enhance recovery, especially as you get older or train hard.

Research now shows that combining hydrolysed collagen peptides, vitamin C, anti-inflammatory fats, and vital minerals can double tendon collagen synthesis and cut joint pain in half within 8–12 weeks.

Here’s the simple version of what actually works.

1. Start With Collagen + Vitamin C

If you only make one change, make it this:

Take 15–20 g hydrolysed collagen peptides with vitamin C about 60 minutes before strength training.

This timing window is well-studied. It increases tendon collagen production because your blood is full of collagen-building peptides right when your tendons are being loaded.

Great sources:

• Collagen peptides
• Bone broth
• Gelatin
• Kiwi, citrus, capsicum (vitamin C)

For a natural joint care supplement, check out Compete Joint Care. 

2. Eat Enough Protein Daily

Your tendons and ligaments repair slowly — and only if they have enough raw material.

Aim for 1.6–1.8 g of protein per kg of bodyweight per day.
This helps keep collagen turnover steady and supports stronger connective tissue overall.

Good protein options:

• Eggs
• Fish
• Lean meats
• Greek yogurt
• Legumes
• Collagen as an add-on, not a replacement

3. Add the “Joint Minerals”: Manganese, Copper & Zinc

Most people get enough calcium — but almost no one gets enough of the trace minerals that actually build and stabilise collagen.

These three matter most:

• Manganese (pineapple, oats, nuts) helps create proteoglycans — the “shock absorbers” in your joints.
• Copper (beef liver, sesame seeds, cacao) is vital for strong collagen cross-links.
• Zinc (pumpkin seeds, lamb, chickpeas) regulates tissue repair enzymes.

Getting a little of each, daily, makes a big difference over time.

4. Support Recovery With Omega-3s

EPA and DHA (from oily fish or fish oil) help reduce the low-grade joint inflammation that slows healing.

You don’t need huge amounts — just 2–3 servings of oily fish per week or a consistent fish oil supplement.

Best options:

• Salmon
• Sardines
• Mackerel

These fats help with stiffness, soreness, and overall joint comfort.

5. Eat Colourful, Anti-Inflammatory Foods

Colour is your friend.

Foods rich in polyphenols help reduce oxidative stress after training and support the repair process.

Aim for:

• Berries (anthocyanins)
• Dark leafy greens
• Turmeric + black pepper
• Tart cherry
• Broccoli / brassicas
• Fermented foods (sauerkraut, kefir, kimchi)

These ingredients help control inflammation naturally — without blocking adaptation the way high-dose NSAIDs can.

6. A Sample “Joint-Friendly Day”

Here’s a simple way to put it all together:

Morning:
Bone broth or collagen latte + a kiwi (collagen + vitamin C)

Pre-training:
Collagen + vitamin C (60 minutes before)

Post-training:
Salmon, greens, citrus dressing (omega-3s + minerals + vitamin C)

Snack:
Turmeric chia pudding or a handful of berries (polyphenols)

Dinner:
Slow-cooked beef or lamb + sweet potato + dark greens (minerals + protein)

Before bed:
Greek yogurt with blueberries and pumpkin seeds (protein + zinc)

Simple, powerful, sustainable.

Conclusion

Stronger joints and tendons aren’t about luck — they’re built through consistent nutrition and smart training.

Focus on:

• Collagen + vitamin C before workouts
• Enough daily protein
• Key minerals (manganese, copper, zinc)
• Regular omega-3s
• Colourful, anti-inflammatory foods

With these habits, your connective tissues become stronger, more resilient, and far more capable of handling the training — and life — you throw at them.