Runner clutching their knee in pain on an outdoor track, with a red highlight indicating injury or inflammation.

What to Eat After a Muscle Strain: The Complete Recovery Nutrition Guide

Muscle strains are one of the most common injuries for runners, gym-goers and everyday active people. They often happen when a muscle is stretched beyond its limit or forced to contract too quickly, causing small tears in the muscle fibres and surrounding connective tissue.

While rest, gentle movement and proper rehabilitation are essential, what you eat after a muscle strain can make a huge difference to how quickly and fully you recover. Nutrition is one of the most powerful tools for reducing inflammation, rebuilding damaged tissue and restoring strength.

In this guide, we break down exactly what to eat after a muscle strain, why collagen is a crucial part of soft tissue repair, and the best meals and supplements to support your recovery.

Why Nutrition Matters After a Muscle Strain

A muscle strain does not just affect muscle. It also impacts the tendons, fascia and other connective tissues that support movement. These tissues are made primarily of collagen. When they are damaged, your body needs the right combination of protein, micronutrients and anti-inflammatory foods to rebuild them quickly and effectively.

Eating well after an injury helps you:

  • Reduce unnecessary inflammation

  • Repair damaged muscle fibres

  • Restore connective tissue

  • Maintain strength while training is reduced

  • Minimise downtime

Your body has an incredible ability to heal itself. The right nutrients simply help it do the job more efficiently.

What to Eat After a Muscle Strain

Here are the most important nutrition foundations for injury recovery.

1. High Quality Protein to Rebuild Muscle

Protein provides the amino acids needed to repair muscle fibres and prevent muscle loss while you reduce your training load.

Aim for 1.6 to 2.2 g of protein per kg bodyweight per day.

Great protein sources:

  • Chicken, turkey, lean beef

  • Salmon and tuna

  • Greek yoghurt or cottage cheese

  • Eggs

  • Lentils, chickpeas and tofu

  • Whey and collagen protein

U Perform Active Whey & Collagen delivers 23g of protein and the full spectrum of Essential and Branched Chain Amino Acids to support muscle repair and recovery.

2. Anti-inflammatory Foods to Support Healing

Inflammation is a natural part of the healing process, but excessive inflammation can slow recovery. Food can help balance it without shutting it down like NSAIDs sometimes can.

Include more of these foods:

  • Oily fish like salmon and mackerel

  • Berries and cherries

  • Leafy greens

  • Turmeric and ginger

  • Olive oil

  • Nuts and seeds

U Perform Active Greens contains nutrient-dense superfoods including spirulina, chlorella, wheatgrass and mushroom extracts to help modulate inflammation and support whole-body recovery.

3. Fruits and Vegetables Rich in Antioxidants

Antioxidants help protect damaged cells and support the immune response during healing.

Best options:

  • Blueberries, raspberries and strawberries

  • Oranges, kiwi and pineapple

  • Broccoli, peppers and spinach

  • Tomatoes and sweet potatoes

4. Collagen to Repair Soft Tissue and Strengthen Connective Tissue

Most muscle strains involve damage not just to muscle, but to the collagen-rich structures surrounding it. This is why collagen can be a powerful tool in injury recovery.

U Perform uses clinically researched Bioactive Collagen Peptides that have been shown to:

  • Stimulate collagen-producing cells

  • Support tendon and ligament repair

  • Improve soft tissue healing

  • Improve joint and connective tissue health

Active Collagen delivers 8g of Bioactive Collagen Peptides® including TENDOFORTE® and VERISOL® to target soft tissue repair, with added vitamin C, zinc and copper which all support normal connective tissue formation.

5. Vitamins and Minerals For Optimal Recovery

Certain nutrients play a direct role in tissue repair and recovery.

Vitamin C

Essential for collagen synthesis.
Found in: citrus fruits, peppers, berries.

Vitamin D

Important for muscle function and inflammation control.
Found in: sunlight, eggs, oily fish.
U Perform offers a high quality Vitamin D3 supplement for year-round support.

Zinc and Copper

Key minerals for repairing connective tissue.
Both are found in Active Collagen.

Magnesium

Supports muscle relaxation and reduces cramps.
Found in: leafy greens, nuts, seeds and dark chocolate.

Best Meals to Eat After a Muscle Strain

Here are simple, nutrient-packed meals ideal for recovery:

  • Salmon with quinoa and spinach

  • Chicken stir fry with peppers, broccoli, ginger and garlic

  • Omelette with mushrooms and leafy greens

  • Lentil and sweet potato curry with turmeric

  • Greek yoghurt with berries and pumpkin seeds

  • Smoothie with whey protein, collagen and a handful of spinach

U Perform Supplements to Support Muscle Strain Recovery

Active Collagen

A fast and effective way to support soft tissue recovery, tendons and ligaments. Ideal during the early and mid stages of recovery.

Active Whey & Collagen

Perfect for rebuilding muscle after reduced training and supporting repair once the initial inflammation has settled.

Active Greens

Supports immunity, reduces oxidative stress and helps keep your body functioning optimally during recovery.

What to Avoid After a Muscle Strain

To support healing, try to reduce:

  • Alcohol

  • Deep fried foods

  • Highly processed snacks

  • Excess sugar

  • Under-eating or skipping meals

  • Jumping back into training too soon

Healing takes time. Fuel your body well and listen closely to how it responds.

How Long Does Recovery Take?

Recovery times vary depending on severity:

  • Mild strain: 1 to 2 weeks

  • Moderate strain: 4 to 6 weeks

  • Severe strain: medical support and longer rest

Nutrition will not replace rehab exercises, but it can significantly speed up your timeline.

FAQs: What to Eat After a Muscle Strain

1. Should I eat more protein after a muscle strain?

Yes. Protein is essential for rebuilding damaged fibres. Aim for consistent protein across the day, including 20 to 30 g per meal.

2. Is collagen good for muscle recovery?

Yes. Most strains involve connective tissue and collagen supports tendon and ligament repair. U Perform’s Bioactive Collagen Peptides® target soft tissue healing directly.

3. Should I avoid inflammation completely?

No. Inflammation is part of the repair process. The goal is to support healthy inflammation, not eliminate it entirely.

4. What foods help reduce muscle soreness?

Oily fish, berries, leafy greens, turmeric, ginger, nuts and seeds all help reduce soreness and promote recovery.

5. Can I take supplements straight after the injury?

Yes. Active Collagen and Active Greens can be taken from day one to support tissue repair and reduce unnecessary inflammation.

6. Should I increase calories while injured?

Usually yes. Your body needs energy to heal. Under-eating slows down the recovery process.

7. Do U Perform products help with connective tissue injuries?

Yes. Active Collagen includes TENDOFORTE® and VERISOL®, clinically researched collagen peptides proven to support tendons, ligaments and soft tissue healing.

Final Thoughts: Eat Well, Recover Smarter

A muscle strain does not have to derail your training. With the right nutrition, targeted collagen support and a consistent return-to-training plan, you can recover faster and come back stronger.

If you want help rebuilding strength, reducing injury risk and supporting soft tissue repair, explore U Perform’s recovery-focused supplements designed for active people and athletes at every level.