Racquet sports are exhilarating, but the repetitive twists, lunges and overhead motions can take a toll on your joints and muscles. Whether you’re dealing with sore knees after pickleball or a stiff shoulder from tennis, the right nutrients can help you stay in the game.
1. Collagen Peptides
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Supports the structural integrity of tendons, ligaments and cartilage.
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Helps reduce joint pain and speeds recovery from injuries.
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Mix 10 grams of collagen powder into your morning drink daily.
2. Glucosamine & Chondroitin
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Popular combination to support cartilage health and reduce joint discomfort.
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Often used by athletes with chronic joint issues or high training loads.
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Follow the dosage on the product label (common range: 1,200–1,500 mg glucosamine and 800–1,200 mg chondroitin daily).
3. Magnesium
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Regulates muscle contractions and nerve function, preventing cramps and aiding relaxation.
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Many athletes don’t get enough magnesium from diet alone.
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Aim for 300–400 mg per day through foods (nuts, seeds, leafy greens) or supplements.
4. Omega‑3 Fatty Acids (Fish Oil)
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Have anti‑inflammatory effects that can ease joint stiffness and support heart health.
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Helpful for players experiencing chronic inflammation or recovery delays.
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Typical dose: 1–3 grams of combined EPA and DHA daily.
5. Vitamin D & Calcium
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Essential for bone health and muscle function. Low vitamin D levels have been linked to decreased muscle performance.
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Many athletes, especially those training indoors or in winter, are deficient.
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Get your vitamin D levels checked and supplement if necessary (2,000–4,000 IU per day is common under medical guidance). Pair with 1,000 mg of calcium from food or supplements.
Lifestyle Factors
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Sleep: Aim for 7–9 hours per night. Sleep is when most recovery occurs.
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Mobility Work: Incorporate stretching and foam rolling to maintain flexibility.
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Balanced Diet: Whole foods provide antioxidants and micronutrients that support tissue repair.
Final Thoughts
Joint health and recovery are long‑term investments. Combine these supplements with smart training, proper form and rest for best results.
As the first performance brand devoted to racket sports, RacketFuel is committed to helping athletes protect their bodies and extend their careers. We provide guidance on nutrition and recovery so you can keep enjoying the sports you love without unnecessary downtime. Our joint protection complex engineered for racket athletes:
JOINTSHIELD™ – Joint & Connective Support Complex
Glucosamine Sulfate: 1000 mg
Zinc: 10 mg (100% NRV / 91% DV)
Calcium: 120 mg (15% NRV / 9% DV)
Vitamin C: 500 mg (625% NRV / 555% DV)
