Phase 3 (12-26 weeks) Achilles Rupture Meal Plan

You're back under the bar. Rehab is heavy, your calf is firing, and the urge to cut calories before return-to-sport is strong. Don't. Phase 3 brings calories back to pre-injury levels, puts carbs centre stage for strength work, settles protein at 1.8–2g/kg, and continues the carb primer through ongoing tendon remodelling. 60/70/80kg scaling, full recipes, shopping list.