RECOVERY GOAL #1: Optimize collagen formation (and timing)

Collagen synthesis is directly linked to healing rates, connective tissue tensile strength, and future issue prevention.

Healthy collagen formations (joint tissue) form a basket-weave pattern, providing a stronger structure for optimal functional movement. Abnormal collagen formation (a.k.a. scar tissue) forms crude parallel patterns. This type of tissue is weak and prone to irritation.

During the recovery process environmental variables like nutrition quality, inflammation levels, and activity can either help or hinder this process. If nutrition is lacking or physical therapy is skipped, excess scar tissue forms. Limiting range of motion with weak, painful and irritation-prone tissue formations (see infographic above).

This is why goal #1 for recovery should be optimal (and timely) collagen formation.

Here are the top three supplements for bolstering collagen formations:

1. Bioactive Collagen Peptides

Some studies of generic collagen have shown no significant effects. Only one specific type of collagen has consistently performed in clinical studies, helping to build and maintain cartilage, increase connective tissue mass, and strengthen tendons and ligaments. This collagen is called Bioactive Collagen Peptides (made by the German manufacturer, Gelita).

The clinically supported dosage for connective tissue building is 5-10 grams of bioactive collagen peptides daily.

2. Vitamin C

Studies show supplementing with a patented collagen peptide blend (enriched with Vitamin C) results in five times greater collagen synthesis in ligament structures exposed to exercise-induced stress.

Recommended dosages of Vitamin C for muscle recovery, immune support and joint tissue repair are far above the RDI  of 90mg per day. Though studies have yet to prove that mega-doses of Vitamin C (2-5 grams per day) are beneficial — it does appear that taking 500-1000mg per day during recovery periods offers additional protection without added risk

3. Cissus quadrangularis

Cissus is one of the few herbs proven to improve joint function in athletes, reducing joint pain in healthy subjects by 31%. While cissus is most notably referenced for its ability to stimulate bone-building osteoblast cells, it also possesses antioxidant properties. Cissus' unique bone-building, joint-supporting effects make it a top performing connective tissue recovery supplement.

Depending on the ketosterone content (% yield), aim for at least 1600 mg per day during recovery periods.

But just optimizing collagen formation isn’t enough.

Focusing on optimizing the entire joint recovery process (by providing the right internal environment for tissue repair) is even more important

RECOVERY GOAL #2: Prevent further damage to tissues by managing pain and inflammation

When stress to joints or muscles occurs, your body relies heavily on antioxidants to help repair tissue and protect your healthy cells against free radical damage.

One study of trauma patients showed that blood levels of antioxidants decreased by 34% in the 24 hour period after their accident, and remained depressed for more than a week. This demonstrates that during recovery periods, the demand for antioxidants goes up — and you should consume more antioxidant rich foods and herbs.

Here's why: 

Increased damage to healthy tissue occurs when the number of free radicals in the body outnumber antioxidants. This causes oxidative stress and increased inflammation levels that slow down recovery.

Beyond getting enough basic micronutrients (e.g. vitamins C and D), here is short-list of the most researched backed supplements for protecting tissue recovery:

1. Curcumin

Not only does curcumin from turmeric reduce oxidative stress via its antioxidant effects, it reduces inflammation in osteo-cartilagenous tissue.  And animal models demonstrate that curcumin can help regenerate damaged nerves.

One placebo-controlled human study showed that joint stiffness improved by 86%, and subjective pain levels improved 40% in just 6 weeks.

Studies on skin damage show that wounds treated with curcumin heal faster and produce stronger collagen formations (higher levels of collagen). As you can see, curcumin optimizes nearly every facet of the repair process.

Dosages of 200mg to 1500mg have been proven safe and effective for pain relief, joint function, and overall inflammation. 

Pro Tip: Take black pepper extract (piperine) with your turmeric – studies on animals and humans have shown a 2,000% increase (20X) in absorption when turmeric is combined with black pepper extract.

2. Type II Collagen

Supplementing with Type II collagen produces a novel effect in the body: it regulates the immune response responsible for intercartilaginous inflammation, which supports the overall healing process and helps manage pain levels.

Researchers believe that supplementing with Type II collagen stimulates the body to produce more of its own, along with other proteins that support the structure of joints and skin (elastin and fibrillin)

Also, animal studies have shown that collagen may speed up the crucial granulation process that occurs during the first few days after tissue damage has occurred.

The recommended dosage for Type II Collagen is at least 40mg daily.

3. Grape Seed Extract

In addition to supporting healthy circulation, grape seed extract is an effective supplement for reducing inflammation from overtraining and reducing total body oxidation. 

Subjects in one study had 38% lower C-Reactive Protein (CRP) levels, a measure of inflammation, after taking grape seed extract. Another study showed that grape seed extract reduces swelling by up to 70% (in subjects who had swelling from prolonged periods of sitting).

Grape seed has also been combined with olive extract in animal studies for preventing post-traumatic tissue damage, indicating that use of grape seed may help prevent age-related joint collagen degradation.

Clinically-supported dosages of grape seed extract range from 150-300mg per day (comprised of at least 95% total polyphenols).

RECOVERY GOAL #3: Bolster muscle protein synthesis (MPS)

The final recovery goal is to bolster muscle protein synthesis (MPS) during the rapid recovery period. MPS describes the process in which amino acids are assimilated into new muscle tissue. This may seem counterintuitive since the main goal isn't to get big muscles, but simply to recover and become functional!

But optimizing MPS during the early stages of recovery is critical. First, joint stress rarely happens in a vacuum. If you have a tendon or ligament problem, you can bet your muscles were involved to (often stress and irritation occurs at the myotendinous junction, where tendon fibers insert into the muscle).

Second, it's important to think about building muscular strength and mass back stronger than it was prior. If you think about it, the musculature or joint system that became compromised wasn't resilient enough to handle the volume before.

That's why your goal should NOT just be to "get back to square one" but to be stronger than before. Instead of 100% recovery, aim for 120% recovery. And that is only possible if you maximize MPS when foundational tissues are being laid down and cemented to your body's stressed parts.

This category has been thoroughly researched and there are only a handful of supplements that make an impact here:

1. Protein

The first and most basic supplement is protein. This is because it's difficult to get enough protein from diet alone. Though protein needs vary with age, size, and sex, aim for 0.8 to 1 gram of protein per pound of bodyweight spread over 3-4 meals to optimize muscle growth. As a simple rule, aim to include 25 to 30 grams of high-quality protein with each meal. It's also crucial to consume 20-30 grams of fast-digesting protein within 30-45 minutes of finishing an exercise session to maximize MPS.

Assembling Your Perfect Recovery Stack

Despite me spewing research figures, you may be wondering: "OK, but what do I actually take? And when? And for how long?"

Fair enough. I found myself in this same predicament when I first started SaltWrap. I wanted to know what supplements had the most scientific backing... how to combine them.. and when to take them for maximum effect.

But no companies offered anything like this. I couldn't find any formulas specifically designed for this purpose. And I had trouble finding single ingredients in the right dosages and formats to match what was effective in clinical research.

So, I assembled my own. Complete therapeutic formulas designed to optimize the three principles of recovery and every facet of musculoskeletal resilience.

Now, I’m not claiming that taking collagen or curcumin is going to magically repair a torn rotator cuff.

But the right nutritional supplement approach — especially when combined with the right corrective exercise techniques — can absolutely improve recovery outcomes.

Problem is, there are literally thousands of supplements out there that make big (empty) promises.

But only a handful are proven to boost collagen synthesis, improve recovery, and keep pain and inflammation in check.

We got you covered. This is what we do.

The next page lays out our perfect total body recovery supplement stack.

My suggestions are based on scientific literature, conversations with world-renowned experts (I covered this in detail in my book Built from Broken), and what works in the real world.

Click to the next page to see exactly what to take and when: