INJURIES | REHAB – TENDONS – NUTRITION – GELATIN


1 ARTICLE + TWITTER CONVERSATION + 6 GRAPHICS – CLICK ON IMAGE TO ENLARGE




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


 1 RESEARCH ARTICLE


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


Shaw, Baar et al
BACKGROUND:
– Musculoskeletal injuries are the most common complaint in active populations.
– More than 50% of all injuries in sports can be classified as sprains, strains, ruptures, or breaks of musculoskeletal tissues.
– Nutritional and/or exercise interventions that increase collagen synthesis and strengthen these tissues could have an important effect on injury rates.
OBJECTIVE:
– This study was designed to determine whether gelatin supplementation could increase collagen synthesis.
DESIGN:
– Eight healthy male subjects completed a randomized, double-blinded, crossover-design study in which they consumed either 5 or 15 g of vitamin C–enriched gelatin or a placebo control.
– After the initial drink, blood was taken every 30 min to determine amino acid content in the blood.
– A larger blood sample was taken before and 1 h after consumption of gelatin for treatment of engineered ligaments.
– 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.
– Blood was drawn before and 4, 24, 48, and 72 h after the first exercise bout
RESULTS:
1. Supplementation with increasing amounts of gelatin increased circulating glycine, proline, hydroxyproline, and hydroxylysine, peaking 1 h after the supplement was given.
2. 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.
3. 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.


 

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