Macro partitioning
Supplementation with 15g of gelatin or hydrolyzed collagen, combined with vitamin C, 1 hour before tendon-loading exercise, significantly increases tendon collagen synthesis and may reduce injury risk.
If you are prone to tendon issues (like patellar or Achilles tendinopathy), try consuming 15g of gelatin or hydrolyzed collagen mixed with 50mg of Vitamin C one hour before your tendon-loading exercises (like jumping or sprinting). This specific timing and combination has been shown to double tendon collagen synthesis compared to placebo.
In this randomized, double-blinded, placebo-controlled, crossover-designed study, subjects who consumed 15 g of gelatin showed twice the collagen synthesis, measured through serum propeptide levels, as either a placebo or a 5-g group.
Why this rating
Based on a single randomized controlled trial (Shaw et al., 2017) and mechanistic studies; human injury prevention data is still emerging.
Source
Nutrition for the Prevention and Treatment of Injuries in Track and Field Athletes
Graeme L. Close et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2019
DOI 10.1123/ijsnem.2018-0290
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