1)Protein :

Foods: Focus on “higher quality” animal proteins-source such as: meat, poultry,
fish, shellfish, eggs, and dairy foods.
Ingest around of 0.4 g/kg of protein per meal (4 to 6 meals per day), with ~ 3 g of
leucine per meal to “trigger” the muscle protein synthesis.

Supplements:
. Lactoserum protein: Whey: 0.4 g.kg bw/meal (4 - 6 meals)
It is optimal to ingest Whey protein in the post exercise period (“anabolic
window”)
. Pre-sleep Protein: CASEIN: ~ 0.6 g/kg bw before bedtime
 Whey protein (~ 0.4 g.kg bw/meal) distributed throughout the day +
ingesting larger doses of casein protein (~ 0.6 g/kg bw) before bedtime to
augment both acute overnight muscle protein synthesis and chronic skeletal
muscle adaptations

2)Creatin :
Foods : Creatine is naturally found in flesh and is acquired through a diet rich in
fish, meat and other animal products such as dairy.
Supplements: It is recommended to load with 4 x 5 g creatine monohydrate/d for
5-7 d followed by a daily maintenance dose of 3-5 g/d.
It is recommended to “cycle” creatine supplementation to specific stages of the
season.

3)COL1A1:
Foods such as bone broth, eggs, fish, and beans are ideal in this regard.

Gelatine which is a dietary source of collagen-enriched amino acids is high

recommended in your case:

15 grams of gelatin in ~500ml vitamin C rich blackcurrant juice (~50mg) or any

vitamin c rich juice.
Supplements: COLLAGEN SUPPLEMENT: hydrolyzed or peptide (Proline,
hydroxyproline and hydroxylysine) Unflavored Controlled by Third party tested:
NSF (National Sanitation Foundation). (20g per day)

4)Omega 3 (EPA and DHA):

Foods : Salmon, sardines, mackerel, cod liver oil, herring, tuna, anchovies…

Supplements: 1000 mg of Omega 3 EPA+DHA per day