Phase 1 (0-4 weeks) Achilles Rupture Meal Plan

Stuck in the boot, terrified you'll lose muscle or pile on weight. Phase 1 is where most athletes under-eat and quietly slow their own tendon repair. This guide protects your muscle, fuels collagen formation and feeds early healing: 7-day plan, 2.2–2.5g/kg protein, the collagen + vitamin C + omega-3 protocol, 60/70/80kg scaling, full recipes and a weekly shopping list. 14 pages of practical, no-guesswork nutrition.