Train­ing, Nu­tri­tion and Supps Re­search

Muscle & Performance - - Contents -

❱❱New Year’s res­o­lu­tions are in full swing, spring is around the cor­ner and it’s look­ing like you may be in the best shape of your life this com­ing sum­mer. It’s great to be mo­ti­vated, but be care­ful. 'ue in part to sud­den in­creases in phys­i­cal ac­tiv­ity once the hol­i­days are over, ev­ery year fit­ness-ori­ented folks fall vic­tim to sprains, strains and mus­cu­loskele­tal in­juries that de­rail progress for ex­tended pe­ri­ods of time. The best way to pro­tect your­self from ath­letic in­juries is to avoid over­train­ing and in­cor­po­rate warm-ups, stretch­ing and cool-downs into your reg­u­lar train­ing days.

Beyond that, it’s key to use a joint-pro­tec­tion sup­ple­ment to sup­port joint health and pro­vide pro­phy­lac­tic de­fense against wear and tear. Many joint sup­ple­ments are de­signed to pro­mote col­la­gen resyn­the­sis/re­pair, as col­la­gen is the ma­jor struc­tural com­po­nent of ten­dons, lig­a­ments and car­ti­lage. Ex­er­cise in and of it­self pro­motes col­la­gen in­cor­po­ra­tion into joints, lig­a­ments and ten­dons; how­ever, the risks of mus­cu­loskele­tal in­jury are still higher in those who ex­er­cise reg­u­larly.

Re­cently, a team of sci­en­tists from the United States and Aus­tralia re­ported in the Amer­i­can Jour­nal of Clin­i­cal Nu­tri­tion that con­sum­ing gelatin (a food de­riv­a­tive of col­la­gen) and vi­ta­min C pre­work­out in­creases col­la­gen syn­the­sis bet­ter than ex­er­cise it­self. In this reg­is­tered clin­i­cal trial, eight healthy ath­letic male par­tic­i­pants con­sumed ei­ther 5 or 15 grams of gelatin en­riched with vi­ta­min C (48 mil­ligrams) one hour prior to in­tense ex­er­cise six min­utes in du­ra­tion.

The re­searchers found that sup­ple­men­ta­tion with a gelatin/ vi­ta­min C pre­work­out drink did in­deed in­crease blood serum lev­els of amino acids as­so­ci­ated with col­la­gen pro­duc­tion (i.e., glycine, pro­line, hy­drox­ypro­line and hy­drox­yly­sine). In this case, the more, the bet­ter: Sub­jects who took 15 grams showed a twofold im­prove­ment in col­la­gen syn­the­sis over placebo. Ad­di­tion­ally, when en­gi­neered hu­man lig­a­ments were treated (in vitro) with ex­tracted blood serum from the same sub­jects, there was a 50 per­cent in­crease in lig­a­ment col­la­gen con­tent and im­proved lig­a­ment func­tion.

AC­TION POINT: The amino acids glycine and pro­line are abun­dant in gelatin and col­la­gen sup­ple­ments. For pre­work­out joint pro­tec­tion, take in 15 grams of col­la­gen or gelatin and 50 mil­ligrams of vi­ta­min C one hour prior to train­ing. There are also many pre­for­mu­lated sup­ple­ments that con­tain col­la­gen and vi­ta­min C in sin­gle dos­ing — just make sure that doses con­tain at least 15 grams of col­la­gen.

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