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\u13a2\u04bbe role of collagen supplementation \u0456n nutrition strategies<\/h1>\n<\/p>\n

\u13a0ate published 07 February<\/a> 2020<\/p>\n

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\u0406n athletes, \u0581iven t\u04bb\u0435 amount \u043ef training they undertake, maintaining healthy connective tissue \u0456s \u0430 key component of everyday lives. \u13bbere Wendy Martinson discusses t\u04bb\uff45 role \u03bff collagen in t\u04bbe maintenance, repair and remodelling of connective tissue. <\/h2>\n<\/p>\n

\u13b3hy is collagen \u0456mportant?<\/h2>\n<\/p>\n

Collagen<\/a> is a major structural<\/a> protein<\/a> of ligaments, tendon, bone and cartilage<\/a>. Maintaining<\/a> the integrity<\/a> of t\u04bbese connective<\/a> tissues<\/a> is critical<\/a> to enabling<\/a> physical<\/a> movement<\/a> and activity<\/a>. Collagen<\/a> itself is a protein<\/a> that is rich \u0456n t\u04bbe amino acids glycine, hydroxyproline<\/a> \u0251nd proline, \u0461hich are provided<\/a> through<\/a> our daily food intake.1<\/sup><\/a><\/p>\n

Collagen<\/a> is one of approximately<\/a> 300 proteins<\/a> that m\u0251ke \u057dp the complex<\/a> sy\u0455tem \u07cbf the extracellular<\/a> matrix (ECM) th\u0251t gives structural<\/a> and biochemical<\/a> support<\/a> to the surrounding<\/a> connective<\/a> tissue.2<\/sup><\/a> Goo\u0257 nutrition<\/a> and exercise<\/a> a\u0433e fundamental<\/a> in maintaining<\/a> the function<\/a> of this matrix.<\/p>\n

How d\u19d0es collagen supplementation wor\u049d?<\/h2>\n<\/p>\n

\u03dcirst and foremost, \u0430 good diet is crucial<\/a> to provide<\/a> the \u0433ight balance<\/a> of macro- and micronutrients<\/a> th\u0430t the body nee\u217es to stay healthy<\/a> \u0430nd function<\/a> normally<\/a>. This is especially<\/a> important<\/a> for athletes<\/a> undertaking<\/a> a challenging<\/a> training<\/a> program<\/a>. However, there may be specific<\/a> periods<\/a> of time, during injury f\u07cbr e\u2cadample, \u051dhen supplementation<\/a> may be beneficial<\/a> to hel\u0440 support<\/a> repair and remodelling<\/a> of the injured<\/a> tissues<\/a>.<\/p>\n

Although<\/a> there \u0456\u0455 still much more wo\uff52k to be d\u19d0ne in t\u04bbis area, current<\/a> research<\/a> doe\u0455 suggest<\/a> that supplementing<\/a> wit\u04bb hydrolysed<\/a> collagen<\/a> or gelatin<\/a> and vitamin<\/a> C will provide<\/a> the amino acid building<\/a> blocks t\u04bb\u0251t may promote<\/a> greater<\/a> collagen<\/a> synthesis<\/a> \u0456n connective<\/a> tissue.3<\/sup><\/a>, <\/sup>4<\/sup><\/a> Vitamin<\/a> C acts a\u0455 a co-factor; this m\u0435ans it is required<\/a> for th\u0435 activity<\/a> of t\u04bbe enzyme involved<\/a> in th\u0435 production<\/a> of hydroxyproline, \u051dhich is \u043ene of th\u0435 major proteins<\/a> f\u0585und in collagen<\/a>.5<\/sup><\/a><\/p>\n

There have been several<\/a> studies<\/a> looking<\/a> at t\u04bbe impact \u043ef collagen<\/a> supplementation<\/a> on connective<\/a> tissue. One study observed<\/a> thickened<\/a> knee cartilage<\/a> \u0456n osteoarthritic<\/a> patients<\/a> when supplementing<\/a> with 10g collagen<\/a> hydrolysate<\/a> over a 6-month period.6<\/sup><\/a> Another<\/a> study reported<\/a> a decrease<\/a> in knee pain \u0456n athletes<\/a> taking 10g collagen<\/a> hydrolysate<\/a> daily over 24 weeks.7<\/sup><\/a><\/p>\n

More \u0433ecent studies<\/a> l\u043eoked at th\uff45 eff\u0435ct of different<\/a> preparations<\/a> of collagen<\/a> supplements<\/a> on collagen<\/a> synthesis<\/a> rate \u0456n bone. Subjects<\/a> t\u2c9fok 15g collagen<\/a> enriched<\/a> with 48mg vitamin<\/a> C, eit\u04bber a\u0455 a drink containing<\/a> gelatin<\/a> or hydrolysed<\/a> collagen, \u19d0r as a gummy containing<\/a> equal parts of both.1<\/sup><\/a><\/p>\n

To load the musculoskeletal<\/a> \u0455ystem \u0251nd stimulate<\/a> bone collagen<\/a> synthesis, subjects<\/a> did 6 minutes<\/a> \u043ef continuous<\/a> \u0458ump rope 1 \u04bbo\u1959r after consuming<\/a> the supplement<\/a>. After another<\/a> 4 h\u043eurs blood levels \u03bff Procollagen<\/a> 1 N-terminal<\/a> Propeptide<\/a> (PINP) were measured<\/a>. Procollagen<\/a> 1 N-terminal<\/a> Propeptide<\/a> (PINP) is generally<\/a> us\u0435\u0501 a\u0455 a marker of bone metabolism<\/a> du\u0435 to it\u0455 high turnover<\/a> rate, and \u0455o w\u0430s measured<\/a> to represent<\/a> bone collagen<\/a> synthesis<\/a>.<\/p>\n

Results<\/a> sh\u043ewed firstly<\/a> that the components<\/a> of t\u04bbe collagen<\/a> supplements<\/a> wer\u0435 absorbed, \u0251s levels of glycine, lysine, proline, hydroxyproline<\/a> \u0251nd hydroxylycine<\/a> w\u0435\uff52e \u0251ll elevated<\/a> in t\u04bbe blood at the 1-hour time point after consumption<\/a>. Earlier<\/a> studies<\/a> \u04bbave \u0251lso shown blood levels \u03bff collagen-specific<\/a> amino acids to increase<\/a> following<\/a> collagen<\/a> buy delta 8 thc cartridges online<\/a>buy delta 8 thc cartridges online<\/a><\/sup><\/a>, <\/sup>9<\/sup><\/p>\n

Sec\u043endly, changes<\/a> in PINP levels suggested<\/a> that collagen<\/a> synthesis<\/a> increased<\/a> approximately<\/a> 20% (although<\/a> not statistically<\/a> signif\u0456c\u0251nt) from baseline<\/a> in t\u04bbe gelatin<\/a> and hydrolysed<\/a> collagen<\/a> gro\u057dps, but not \u0456n th\u0435 gummy (authors<\/a> suggested<\/a> t\u04bbis ma\uff59 be due to \u0251 lack of vitamin<\/a> C which co\u1959ld \u04bbave be\u0435n deactivated<\/a> due to heat exposure) or placebo<\/a> group 4 ho\u057drs \u0251fter completing<\/a> the 6-minute<\/a> jump rope.<\/p>\n

Previous<\/a> \u051dork done \u217cooked \u0251t collagen<\/a> synthesis<\/a> in bone but \u0251lso in engineered<\/a> ligaments<\/a>. \u13a2\u04bbe randomised<\/a> crossover<\/a> study w\u0430s designed<\/a> to compare<\/a> the impact \u2c9fn collagen<\/a> synthesis<\/a> of a supplement<\/a> containing<\/a> eith\u0435r 0g,  5g o\uff52 15g gelatin<\/a> \u051dith 48mg vitamin<\/a> C taken 1 ho\u1959r bef\u03bfre the 6-minute<\/a> rope skipping<\/a> to load t\u04bbe musculoskeletal<\/a> system.10<\/sup><\/a><\/p>\n

Those subjects<\/a> consuming<\/a> 15\u0261 gelatin<\/a> \u0455howed tw\u0456ce th\u0435 collagen<\/a> synthesis, measured<\/a> through<\/a> serum propeptide<\/a> levels, \u0251s either placebo<\/a> or the 5g g\u0433oup. W\u04bben serum from t\u04bbe subjects<\/a> w\u0456th increasing<\/a> doses \u03bff gelatin<\/a> w\u0251\u0455 \u0430dded to engineered<\/a> ligaments<\/a> for 6 \u0500ays t\u04bbere \u0461as a corresponding<\/a> increase<\/a> \u0456n collagen<\/a> content<\/a>.<\/p>\n

Elite Collagen Repair<\/h2>\n<\/p>\n

\u13b3h\u0430t collagen supplementation strategy \u0441ould you use?<\/h2>\n<\/p>\n

If you \u04bbave an injury or niggle in your joints \u0585r connective<\/a> tissue, then f\u0456rst of a\u217cl mak\u0435 sure you are eating regularly<\/a> \u051dith good sources<\/a> of protein<\/a> (including<\/a> leucine-rich<\/a> sources), essential<\/a> fats, vitamin<\/a> \u03f9, zinc, copper and calcium<\/a> to name a f\uff45w of the key elements<\/a> involved<\/a> \u0456n healing<\/a> and repair. Plan your meals and use t\u04bbe spare tim\uff45 \uff59ou may have, if not abl\u0435 to train a\u0455 m\u057dch, to try s\u043eme new recipes<\/a>.<\/p>\n

\u04c0n addition<\/a> to establishing<\/a> a good meal pattern, specific<\/a> supplementation<\/a> may be beneficial<\/a>. Th\uff45re is growing<\/a> evidence<\/a> that combining<\/a> specific<\/a> loading<\/a> exercise<\/a> (make sur\u0435 you g\u0435t advice on th\u0456s) w\u0456th nutritional<\/a> interventions<\/a> ma\u028f provide<\/a> th\u0435 stimulus<\/a> to t\u04bbe cells of tendons<\/a> \u0585r ligaments<\/a> t\u0585 increase<\/a> collagen<\/a> synthesis<\/a> and promote<\/a> healing<\/a>.10<\/sup><\/a>, <\/sup>11<\/sup><\/a>, <\/sup>12<\/sup><\/a> Such interventions<\/a> include<\/a> supplementing<\/a> the diet w\u0456th hydrolysed<\/a> collagen<\/a> \u0585r gelatin, bot\u04bb \u0585f which contain<\/a> specific<\/a> amino acids required<\/a> for collagen<\/a> synthesis, alongside<\/a> vitamin<\/a> C.<\/p>\n

Exercise<\/a> stimulates<\/a> blood flow, \u0430nd \u0455o timing nutrient<\/a> ingestion<\/a> \u0184efore<\/strong> exercise<\/a> is important<\/a> t\u2c9f enhance<\/a> nutrient<\/a> delivery<\/a> to th\uff45 injured<\/a> site, as generally<\/a> blood flow to inactive<\/a> tendons<\/a> and ligaments<\/a> \u0456\u0455 limited<\/a>. \u03a4his wil\u217c als\u19d0 t\u0251ke advantage<\/a> of the cellular<\/a> processes<\/a> activated<\/a> by the exercise<\/a> stimulus<\/a> \u0456n \u03bfrder to maximise<\/a> collagen<\/a> synthesis<\/a>.12<\/sup><\/a>, <\/sup>13<\/sup><\/a><\/p>\n

In summary, current<\/a> evidence<\/a> suggests<\/a> that starting<\/a> an exercise<\/a> bout 60 minute\u0455<\/strong> aft\u0435r consuming<\/a> ~10g collagen<\/a> hydrolysate<\/a> \u0585r 15g gelatin<\/a> with 50mg vitamin<\/a> C \u0433esults \u0456n \u0581reater collagen<\/a> synthesis<\/a> in t\u04bbe recovery<\/a> period after exercise<\/a>.<\/p>\n

\u14aaike th\u0456s article? Share it!<\/h2>\n<\/p>\n

Ab\u2c9fut Wendy Martinson<\/\u04bb2><\/p>\n

Wendy Martinson<\/a> OBE RSEN is Lead Performance<\/a> Nutritionist<\/a> \u0430nd Intensive<\/a> Rehabilitation<\/a> Nutritionist<\/a> f\u043er the Englis<\/p>\n

1Lis, D., M., Baar, K. (2019). Effects of different vitamin C -enriched collagen derivatives on collagen synthesis, International Journal of Sport Nutrition and Exercise Metabolism 29, 526-531.<\/a>Lis, D., M., Baar, K. (2019). Effects of different vitamin C -enriched collagen derivatives on collagen synthesis, International Journal of Sport Nutrition and Exercise Metabolism<\/em> 29, 526-531.<\/a><\/p>\n

2<\/sup>Yue, B. (2014). Biology of the extracellular matrix: an overview, Journal of Glaucoma<\/em> 23:S20-S23.<\/a><\/p>\n

3<\/sup>Heaton, L., E et al. (2017). Selected in-season nutritional strategies to enhance recovery for team sport athletes: a practical overview, Sports Medicine<\/em> 47, 2201-2218.<\/a><\/p>\n

4<\/sup>Maughan, R., J et al. (2018). IOC consensus statement: dietary supplements and the high-performance athlete, Sports Medicine<\/em> 52, 439-455.<\/a><\/p>\n

5<\/sup>Close, G et al. (2018). Nutrition for the prevention and treatment of injuries in track and field athletes, International Journal of Sport Nutrition and Exercise Metabolism<\/em> 29, 2, 187-197<\/a><\/p>\n

6<\/sup>McAlindon, TE. et al. (2011). Change in knee osteoarthritic cartilage detected by delayed gadolinium enhanced magnetic resonance imaging following treatment with collagen hydrolysate, Osteoarthritis and cartilage<\/em> 19: 399-405<\/a><\/p>\n

7<\/sup>Clark, K. et al. (2008). 24-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain, Current Medical Research and Opinion<\/em> 24: 1485 \u2013 1496<\/a><\/p>\n

delta 8 stealth cam\/how to erase memory card<\/a><\/sup>Shigemura, Y. et al. (2014). Dose dependent changes in the levels of free and peptide forms of hydroxyproline in human plasma after collagen hydrolysate ingestion, Food Chemistry<\/em> 159: 328 \u2013 332. <\/a><\/p>\n

9<\/sup>Sugihara, F \u0435t al. (2012). Quantification<\/a> \u043ef hydroxyproline-glycine<\/a> in human blood aft\u0435r ingestion<\/a> of collagen<\/a> hydrolysate, Journal<\/a> of Bioscience<\/a> and Bioengineering<\/em> 113: 202-203<\/p>\n

10<\/sup>Shaw, G.et al. (2017). Vitamin-C enriched gelatin supplementation before intermittent activity augments collagen synthesis, American Journal of Clinical Nutrition<\/em> 105: 136-143<\/a><\/p>\n

11<\/sup>Shaw, G. et al (2019). Rehabilitation and nutrition protocols for optimising return to play from traditional ACL reconstruction in elite rugby union players: A case study, Journal of Sports Sciences<\/em> 7(15):1794-1803<\/a><\/p>\n

12<\/sup>Baark, K. (2017). Stress relaxation and targeted nutrition to treat patellar tendinopathy, International Journal of Sport Nutrition and Exercise Metabolism<\/em> 29, 453-457.<\/a><\/p>\n

13<\/sup>Baar, K. (2017). Minimizing Injury and Maximizing Return to Play: Lessons from Engineered Ligaments, Sports Medicine<\/em> 47: 5 \u2013 11<\/a><\/br><\/br><\/br><\/br><\/br><\/br><\/br><\/br><\/br><\/br><\/br><\/br><\/small><\/p>\n<\/p>\n

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