What foods strengthen the tendons and muscles?


 Do you suffer from problems related to lean tissue? If so, you'll be interested to know that there are foods that can strengthen muscles and tendons. Find out what they are.

What foods strengthen the tendons and muscles?

Diet is key to improving muscle performance and function. By adapting the diet it is possible to prevent states of tissue atrophy and increase sports performance. For this reason, below we will show you which foods strengthen the tendons and muscles so that you can include them in your routines.

Remember that, whether you practice a sport or not, it is necessary to guarantee an optimum state of nutrition with the aim of reducing pathologies. When we think of diseases, we usually imagine those that have a worse prognosis, such as cancer or cardiovascular diseases. However, disorders of muscle tissue condition the quality of life in a very negative way.

Foods that strengthen tendons and muscles

When it comes to improving the health of lean tissue, two are essential nutrients: protein and vitamin C. Protein intake is key to the prevention of diseases such as sarcopenia, as stated in research published in the journal Nutrition Research.

On the other hand, vitamin C has proven to be an indispensable factor in ensuring the endogenous synthesis of collagen. This protein (the majority in the human body) is responsible for providing the tissue with its elastic properties.

To strengthen the muscles and tendons, it is necessary to increase the production of collagen. Here are the best foods to meet these nutritional demands.

what food is good for tendons and ligaments?

Blue fish

Blue fish are characterized by their content of high biological value proteins and healthy fats. The latter also strengthens the tendons and muscles, according to a study published in the journal Mar Drugs. It is important to guarantee a regular intake of omega 3 to avoid muscular diseases associated with age.

Remember that blue fish are those that have a higher percentage of fat in their composition. Species such as salmon or tuna are great representatives of this food group. They should appear at least twice a week in a varied feeding plan.

White meats

White meats are foods that strengthen tendons and muscles. They stand out for their quality protein content. These nutrients contain a significant percentage of leucine, which is an amino acid closely related to the construction of lean mass. A regular contribution of the same manages to reduce the risk of muscular atrophy in the long term, according to recent studies.

In fact, in the context of muscle injuries, a leucine supplement is often offered to improve recovery and increase the speed of healing. There are even protein preparations that contain additional amounts of the amino acid. These artificial and commercial forms should be used under professional guidance.


We have already discussed the importance of vitamin C to maximize collagen synthesis. Strawberries are foods high in this nutrient, therefore, they strengthen tendons and muscles.

These fruits are some of the ones that have a higher proportion of the vitamin in their composition, well above the citrus fruits. In addition, mango and guava also provide a significant amount of the micronutrient. The other option to guarantee its ingestion is to resort to vegetables such as broccoli or spinach.


Despite the fact that for many years its weekly intake was limited due to a supposed relationship with cardiovascular disease, at present, the valuation of the egg in the diet has varied considerably. This food not only does not harm the health but manages to improve it.

In addition, its contribution to high-quality proteins is crucial when the objective is to strengthen the tendons and muscles. Increasing the consumption of eggs in the diet contributes to the gain of muscle mass and the reduction of the risk of injury.

There are foods that strengthen tendons and muscles

As you can see, through feeding it is possible to strengthen the tendons and muscles. There are foods that fulfill this function when they are incorporated in a balanced and adequate manner. Both protein and vitamin C are essential nutrients if the goal is to ensure the health of lean tissue and reduce the risk of injury.

In turn, it is necessary to restrict the consumption of certain foods that can cause the opposite effect. These are, among others, trans fats, simple sugars, and some additives. For this reason, it is always recommended to prioritize the intake of fresh foods as opposed to ultra-processed foods of lower nutritional quality.

Anyway, if you have problems with lean tissue and want to optimize your diet to solve or improve this situation, do not hesitate to go to a specialist. They will be able to draw up a menu adapted to your individual needs, which will reduce the risk of error.