INJURIES | REHAB – TENDONS – NUTRITION – GELATIN


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TENDONS & RESISTANCE TRAINING


 


INFLUENCE OF EXERCISE INTENSITY ON TENDONS CHANGES WITH AGE – 2014


Jean-Francois Grosset, Leigh Breen, Claire E Stewart, Katherine E Burgess, Gladys L Onambélé
METHOD
– Participants were assigned to:

(1) low (LowR, ~40% 1RM) LowR, n=9, age 74±5 yrs
(2) high (High R, ~80% 1RM) HighR, n=8, age 68 ± 6 yrs
– intensity resistance training programs for 12 wks, 3×per wk
HIGHER RESISTANCE TRAINING INTENSITIES ↑ TENDON STIFFNESS
– With training tendon stiffness showed no significant change in the LowR group while it incremented by 57.7 % in the HighR group
– When prescribing exercise for a mixed genders elderly population, exercise intensities of ≤40 % 1RM may not be sufficient to affect tendon properties


TENDONS & NUTRITION


NUTRITION for TENDON REPAIR → VIDEO


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Keith Baar ‏@MuscleScience 8 Oct 2015 – For tendon nutrition (low blood flow) we think it’s best if the nutrients are there before exercise
– Peter Magnusson starts day two of showing that a long (3s) contraction is needed for tendon hypertrophy.
– Heavy isometric contractions decrease tendon pain and improve muscle drive and function in athletes in season
– Tendon injury rate at FC Barcelona is 6x higher at senior level than the youth team; most likely due to the age of the matrix and associated changes in stiffness

26 May 2015
Gelatin: you can put it into your favorite juice or make it as a gel. Here is a simple recipe:


VITAMIN C-ENRICHED GELATIN BEFORE INTERMITTENT ACTIVITY AUGMENTS COLLAGEN SYNTHESIS – 2016


Gregory Shaw3 Keith Baar et al
DESIGN
– 8 healthy males consumed either 5 or 15 g of vitamin C–enriched gelatin or a placebo control
– One hour after the initial supplement, the subjects completed 6 min of rope-skipping to stimulate collagen synthesis
– This pattern of supplementation was repeated 3 times/d with ≥6 h between exercise bouts for 3 d
RESULTS
– Engineered ligaments treated for 6 d with serum from samples collected before or 1 h after subjects consumed a placebo or 5 or 15 g gelatin showed increased collagen content and improved mechanics
– Subjects who took 15 g gelatin 1 h before exercise showed double the amino-terminal propeptide of collagen I in their blood, indicating increased collagen synthesis
CONCLUSION
– These data suggest that adding gelatin to an intermittent exercise program improves collagen synthesis and could play a beneficial role in injury prevention and tissue repair


Asker Jeukendrup‏@Jeukendrup
26 May 2015
– Gelatin and Vit C 30-60min before training can improve collagen synthesis
– Stiffer tendon better for performance but makes tendon more prone to injury
– Protein turnover in connective tissue is much slower than muscle
8 Oct 2015
– Tendon extensibility is highest near the muscle and stiffest near the bone

Stuart Phillips, PhD ‏@mackinprof
8 Oct 2015– Whey, gelatin, and Vit C improve tendon collagen protein synthesis
– 40 load cycles and 6h to recover is all your bone can handle to make collagen; intermittent load best!
– Rapa use blocks protein’s effects in collagen protein synthesis
– Whey still useful for tendon repair!

Ian Rollo PhD ‏@Rollo_I  8 Oct 2015
– Muscle end of tendon less complaint following inactivity.
– Rushing back following injury increases risk of injury #GSSI


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