Does Protein Help Repair Tendons

Collagen and Vitamin C for repair of tendons and ligaments

No ane likes to be out of action due to injury, but with the right nutrition and rehabilitation program, you can be back on your feet in no time.

Our Sports Naturopath- Kate Smyth explains how including essential nutrients in your diet can assistance rebuild healthy and flexible tendons and ligaments and complement physical therapy.

Collagen peptides accept been proven as a nutrition solution to support strong and flexible tendons and ligaments in athletes, contributing to high performance and fast return-to-training. Recent studies have helped to fine tune dosage recommendations and food combinations to enhance its effectiveness. As the body produces lower-quality and volumes of collagen equally we historic period, master athletes may benefit from prophylactic collagen supplementation.

What does collagen practise?

Collagen is one the major structural poly peptide and building blocks made inside your body. Collectively, collagen comprises thirty% of the body's protein as amino-acids, specifically glycine, proline, hydroxyproline and arginine. Collagen provides construction and acts similar a gum to your skin, pilus, skeleton, tendons, muscles, ligaments, corneas, teeth and blood vessels.

There are 16 different types of collagen within the body, all with slightly unlike roles but fourscore – 90 % of the collagen in the torso consists of types I, II, and III. Together all forms of collagen serve the aforementioned purpose; to help tissues withstand stretching. Although all forms are essential in the body, research tends to focus on types I-III when information technology comes to athletes. Let's explore these 3 types in a little more detail.

Type I collagen forms the reinforcing rods in os, cartilage, tendons, teeth and connective tissue and is the virtually dominant form within the body making up ninety% of all collagen. Information technology is also the collagen that forms scar tissue.

Type Ii collagen (also known equally hyaline or articular cartilage) is the major collagen in elastic cartilage and is the gel like substance designed to provide cushioning and allow joints to absorb shock. Its rigid macromolecules provide the strength and compressibility that allow it to resist big deformations in shape during move.

Type Iii collagen supports the structure of muscles, organs, and arteries.

Collagen and vitamin C for repair – the enquiry evidence

When it comes to repairing tendons and ligaments, collagen is the well-nigh widely researched supplement.

Equally a preventative measure for predisposed athletes (primary athletes, or athletes with chronic injuries), a daily dose of collagen may reduce issues that could impact on your training. Recent studies have too shown the combination of 500mg vitamin C and between v – 15 grams of collagen is beneficial when taken an one hour earlier exercise. Positive results practice not announced to be dose dependent when within this range. Several studies including a written report from the AIS (Australia Institute of Sport) showed significant improvements in Achilles tendon injuries with 5g of collagen daily, for three to half-dozen months.

A 2022 written report likewise demonstrated significant improvements in activity-related joint pain in 139 athletes, while another report showed positive changes to ankle role and pain post-obit an ankle sprain. Collagen too reduced the risk of subsequent sprains in the 3-month follow-upwardly catamenia.

A 24-week report involving 147 athletes showed significant improvement of articulation pain using ten grams of collagen hydrolysate when compared to the placebo group.

Although nigh collagen products on the market are animal-derived, one 2022 study involving AyuFlex improved joint function and reduced genu hurting in 105 overweight merely otherwise salubrious individuals in 84 days. AyuFlex is a collagen product derived from Terminalia chebula fruit which is traditionally used in Iranian medicine. Further research is required to substantiate its effectiveness in athletes.

Most collagen powders on the market are derived from shellfish, beef, chicken or pork. All of these sources provide the amino acid building blocks to grade collagen in the body, not just type 1 or 11, but every type, so don't be fooled by great marketing hype. As a general recommendation, better quality collagen supplements are derived from grass fed animals or wild caught seafood. At that place are no current studies using vegan based collagen options published to appointment, even so constitute–based athletes may still be able to boost their collagen production through sufficient amino acids and key nutrient supplementation.

In the initial phase of collagen manufacture the body combines glycine and proline with the aid of vitamin C dependent enzymes. Recent studies prove vitamin C enriched gelatin improves collagen synthesis and could play a benign part in injury prevention and tissue repair at both 5 gram and 15 gram doses when taken an one hr before practise. Pre-clinical studies have also shown vitamin C has the potential to accelerate bone healing after a fracture, increased type I collagen synthesis, and reduce oxidative stress parameters.

Additional dietary intake of vitamin C rich foods during rehabilitation may besides exist beneficial. Skilful sources include berries, ruby capsicum, broccoli, kiwi, guava, citrus, rosehip and ethnic foods such as camu camu, goji berry and Kakadu plum.

Other beneficial nutrients

Copper also plays a role in collagen production every bit it activates an enzyme called lysyl oxidase that is required for collagen maturation. Copper is found in beefiness liver, crab, oysters, sunflower and sesame seeds, cocoa powder, cashews, hazelnuts, peanuts, almonds and lentils.

Zinc serves every bit a co–factor for collagen synthesis and activates a poly peptide that re–models collagen during wound healing. Zinc is found in seafood, oysters, pepitas, nuts, poultry and meat.

Manganese activates enzymes such as pro–lidase that your cells use to make proline and gives collagen fibres their shape. Brown rice, oats, pineapple, peanuts, and pecans all comprise manganese.

Amino Acids

Insufficient protein intake or overall energy intake impedes wound healing and increases inflammation to possibly deleterious levels. During the healing process, energy expenditure is increased, peculiarly if the injury is astringent. Energy expenditure may be increased betwixt 15% – l%, depending on the type and severity of the injury.

Given that musculus loss may begin from inactivity during an injury recovery phase within 36 hours and healing processes are heavily reliant on synthesis of collagen and other proteins, the importance of dietary protein should not be understated. If y'all are in the unfortunate position of beingness injured, protein intake of ii grams/ kg of torso weight per day is advocated.

Meat, poultry, seafood, dairy, legumes, and tofu are all excellent sources of amino acids. Plant based athletes may combine poly peptide sources to ensure all essential amino acids are available for protein synthesis.

In add-on, specific foods rich in proline and glycine may exist beneficial.

Proline is found in egg whites, wheat germ, dairy products, cabbage, asparagus, and mushrooms.

Glycine is found in the skin of pork or chicken and gelatin.

Making your ain gelatin chews are an easy way to boost glycine intake.

Gelatin is what is used to gear up jelly and gummy lollies. Gelatin too contains proline, valine, hydroxproline and glutamic acid. Making your own gelatin chews is an easy mode to boost glycine intake. Adding vitamin C powder to the gelatin mix can improve the taste and provide additional healing benefits as mentioned in a higher place. This gelatin chews recipe has just three ingredients and is very easy to make. Chews are a handy post training protein snack fifty-fifty if you don't have injury issues. See the recipe here

If y'all would like to make your ain gelatin you are can prepare information technology at abode in a similar way to making os goop by simmering basic (from any brute) in water over a low estrus for up to 48 hours. The longer it cooks, the more gelatin you'll extract. If you don't have time to make information technology yourself, gelatin is readily available in supermarkets in sheets or powder form.

Be wary of the Southward-word! Saccharide interferes with collagen'due south ability to repair itself. It is therefore a adept idea to limit your consumption of added sugar and refined carbs when injured for several reasons.

Please remember the guidelines provided in this weblog are general in nature. If you are injured, you may benefit from individualised nutritional guidance past our Sports Naturopath to help you lot get dorsum on runway. Make an appointment hither

References

Clark, K. Fifty., Sebastianelli, W., Flechsenhar, Thou. R., Aukermann, D. F., Meza, F., Millard, R. L., & Albert, A. (2008). 24-Calendar week study on the apply of collagen hydrolysate every bit a dietary supplement in athletes with activity-related joint hurting.Electric current medical enquiry and opinion,24(5), 1485-1496.

Dressler, P., Gehring, D., Zdzieblik, D., Oesser, Due south., Gollhofer, A., & König, D. (2018). Improvement of functional talocrural joint backdrop post-obit supplementation with specific collagen peptides in athletes with chronic ankle instability.Periodical of sports science & medicine,17(2), 298.

Frankenfield, D. (2006). Energy expenditure and protein requirements after traumatic injury.Diet in Clinical Practice,21(5), 430-437.

Lis, D. K., & Baar, K. (2019). Effects of Dissimilar Vitamin C–Enriched Collagen Derivatives on Collagen Synthesis.International periodical of sport nutrition and exercise metabolism,29(5), 526-531.

Lopez, H. L., Habowski, S. K., Sandrock, J. E., Raub, B., Kedia, A., Bruno, Eastward. J., & Ziegenfuss, T. N. (2017). Effects of dietary supplementation with a standardized aqueous excerpt of Terminalia chebula fruit (AyuFlex®) on joint mobility, comfort, and functional capacity in good for you overweight subjects: a randomized placebo-controlled clinical trial.BMC complementary and culling medicine,17(1), 475.

Praet, S. F., Purdam, C. R., Welvaert, Yard., Vlahovich, Due north., Lovell, G., Shush, L. M., & Waddington, Grand. (2019). Oral supplementation of specific collagen peptides combined with calf-strengthening exercises enhances function and reduces pain in achilles tendinopathy patients.Nutrients,eleven(i), 76.

Shaw, K., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2017). Vitamin C–enriched gelatin supplementation earlier intermittent activeness augments collagen synthesis.The American periodical of clinical nutrition,105(1), 136-143.

Zdzieblik, D., Oesser, S., Gollhofer, A., & König, D. (2017). Improvement of activeness-related knee joint discomfort following supplementation of specific collagen peptides.Applied Physiology, Nutrition, and Metabolism,42(six), 588-595.