Supplements
Evidence-based stack for tendon health, performance & recovery
Daily Schedule
Morning (with food)
Vitamin D3 + K2Omega-3 Fish Oil
30 min pre-session
Collagen Peptides + Vitamin CBlack Coffee (Caffeine)
Post-session (within 30 min)
Whey ProteinCreatine Monohydrate
30 min before bed
Magnesium Glycinate
Collagen Peptides + Vitamin CCore
Pre-workout
Dose: 10–15 g collagen + 200 mg Vit C
When: 30 min pre-session
Why: Tendon & cartilage repair
Must be taken with Vitamin C to stimulate collagen synthesis. Mix in warm water.
Black Coffee (Caffeine)
Pre-workout
Dose: 1–2 cups (80–160 mg caffeine)
When: 30–45 min pre-session
Why: Performance & focus
Avoid on rest days to preserve caffeine sensitivity. Cut off by 2 PM.
Creatine MonohydrateCore
Daily
Dose: 5 g daily
When: Post-workout or morning
Why: Power output & recovery
Timing is flexible — consistency matters most. Mix with water or shake.
Whey ProteinCore
Post-workout
Dose: 30–40 g
When: Within 30 min post-session
Why: Muscle repair & growth
Diesel NZ Whey or ON Gold Standard. Blend with milk or water.
Omega-3 Fish Oil
Daily
Dose: 2–3 g EPA+DHA
When: With largest meal
Why: Inflammation & joint health
Nordic Naturals recommended. Take with food to prevent fish burps.
Vitamin D3 + K2
Daily
Dose: 2000–5000 IU D3 + 100 mcg K2
When: Morning with food
Why: Bone density & immune function
Sports Research D3+K2 softgels. K2 ensures calcium goes to bones not arteries.
Magnesium GlycinateCore
Nightly
Dose: 400 mg
When: 30 min before bed
Why: Sleep quality & recovery
CanPrev Magnesium Bis-Glycinate. Glycinate form is best absorbed, gentlest on gut.
Recovery Protocols
Ice10–15 min on ankles post-soccer or post-strength if any swelling
Sleep8+ hours. Highest priority recovery tool. Dark room, cool temp.
Hydration3 L water/day minimum. Add electrolytes on training days.
Protein1.8–2.2 g/kg bodyweight daily. Spread across 4+ meals.