Reply With QuoteGelatin??? Like Jello? Mechanism?
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Healing tendons and connective tissue
Article in the current edition of Outside magazine about some folks eating combo of Gelatin and Vit C pre workout...with effect being recovery of damaged ligaments. These are tough to heal normally so this would be a big deal if it works. Anyone have any experience with this? note the workout recommended isn't normal lifting working...it's a combo of isometric holds for 10 mins.
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Gelatin??? Like Jello? Mechanism?
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Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis
I tried it when I had my golfer's elbow 4 years ago. I was desperate. Tried it for a month with no improvement.
It was the chins and curls with some other stuff thrown in the mix (all of which were excruciatingly painful to do at first) that finally cured mine.
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Should add that this article wasn't out at the time. I did not specifically ingest the gelatin and vitamin C before the chins, curls, etc., so I can't say it would not have sped up the process of healing had I done it that way.
Originally Posted by Culican
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Yup. They recommend taking with Vitamin C. See attached from Outside Magazine.
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I guess that picture i took of the article didn't come through too clearly. Here's an auto text scan of the article. March/April edition of Outside Magazine Page 68
Dispatches / Recovery 03/04.19
Bone Up
CONNECTIVE TISSUE IS NOTORIOUSLY SLOW TO HEAL. IS GELATIN THE SECRET? BY ALEX HUTCHINSON
BY THE TIME professional runner Kate Grace decided to move from Bend, Oregon, to Sac-ramento, California, in the summer of 2015, she'd become a reluctant expert in the anat-omy of the foot and lower leg. She'd endured a metatarsal stress fracture in her foot, a nasty case of plantar fasciit is, tendinitis in her flexor hallucis longus, and a tear in her plantar plate, a ligament-like structure under the ball of the foot. Her new coach at the NorCal Distance Project, Drew Wartenburg, sent her an e-mail before she arrived. To be successful, she would need to stay healthy, he explained, and to stay healthy, she should start making jell-0. Wartenburg, a former director of track and cross country at the University of California at Davis, was following the advice of Keith Baar, who heads the university's Functional Molecular Biology Lab. Over the past decade, Baar and his colleagues have been growing "engineered ligaments" in their lab, then subjecting them to all sorts of abuse to un-derstand what factors affect injury risk. Their conclusion: in our obsessive pursuit of stron-ger muscles and hearts, we've failed to under-stand how to train and feed connective tissue like ligaments, tendons, bones, and cartilage. The traditional view is that connective tis-sue is essentially inert. When Danish scien-tists analyzed Achilles tendons from cadavers a few years ago, they found telltale traces of carbon isotopes emitted into the atmosphere by nuclear-bomb testing in the 1950s and '60s—indicating that in the average person, repair and regeneration of the tendon's core pretty much stops by age 18. That lack of turnover is one of the main reasons tendon and ligament injuries take so long to heal. But Baar's petri- dish ligaments, grown from the remnants of ruptured ACLs col-lected during reconstructive surgeries, sug-gest there are ways to wake up that inert con-nective tissue and promote healing. When the ligaments are "exercised" by stretching, they respond by synthesizing new collagen—but the molecular response peaks in about ten minutes and begins to switch off if exer-cise continues beyond that time. A two-hour workout may be great for your biceps and cardiovascular system, but it's counterpro-ductive for your tendons. The engineered ligaments also respond to certain amino acids like proline, a key compo-nent of collagen. To figure out the best way to administer proline to humans, Baar did some online research and concluded that the best option was that old-school dinner-party sta-ple, gelatin. He teamed up with the Australian Institute of Sport to test the idea in a double-blind trial. Blood tests of participants showed that jumping rope for just six minutes, three times a day, doubled rates of collagen synthe-sis. When subjects consumed 15 grams of gel-atin an hour before each mini workout, with some vitamin C to help catalyze the reaction, collagen synthesis doubled again. Since those results first began to circulate in late 2016, Baar has been crisscrossing the world giving seminars to NFL teams, Euro-pean soccer clubs, Australian rugby squads, and others. In October, he published a case re-port in the International Journal of Sport Nu-trition and Exercise Metabolism detailing his work with an NBA shooting guard who had struggled with chronic patellar tendinopathy in his knee since the age of 16. Twice a week, the player drank a mix of gelatin and vitamin-C -rich orange juice; then, an hour later, he did a ten-minute sequence of isometric (no movement) leg exercises. After a year and a half, the damaged core of the tendon—the part that supposedly doesn't change after the age of 18—looked normal on an MRI done by an independent orthopedic surgeon. The player, Baar says, has kept up the routine as a preventive measure and has convinced most of his teammates to follow suit. That sort of n-of- one evidence is not enough to convince some skeptics that the collagen you eat will actually be delivered in a useful form to the right place in the body. "Everyone is always looking for the magic treatment," Jill Cook, a prominent tendon expert at La Trobe University in Australia, says of the gelatin research. "There isn't one:' And Baar himself acknowledges that, as word of his research has spread, some athletes may be developing unrealistic expectations. For example, just eating gelatin, without doing exercises to help new collagen fibers grow in the right orientation, probably won't help. "You'll just build a stronger scar," Baar says. (The optimal form of exercise depends on what type of connective tissue you're trying to strengthen. See "Doctor's Notes;' right.) Still, the idea is gaining currency. A few research groups in the UK and Australia have started investigating gelatin's prospective benefits. And Grace, who is now based in Portland, Oregon, showed up at practice for a workout recently to find that one of her Bow-erman Track Club teammates had brought packages of hydrolyzed collagen—a form of gelatin that has undergone further process-ing—to share, from a company she was con-sidering endorsing. (Hydrolyzed collagen is a little easier to use than gelatin, since it doesn't require boiling and setting. It's not yet clear whether it's equally effective for tendons, but some preliminary research in Baar's lab sug-gests it probably is.)
Despite the questions that remain about collagen's effectiveness, Grace is definitely a convert. The start of her gelatin habit coin-cided with a magical year that saw her break her injury streak, win the 800 meters at the 2016 U.S. Olympic Trials, and make he t final in Rio. "All this good stuff happened, so I've definitely kept up the Jell-O thing„ she says, She posted her gelatin recipe on Instagrarn, and continues to take it —mixed with frozen berries for vitamin C—a few times 2 week. And she also discovered that her mother, the 1980s VHS fitness icon Kathy Smith, was taking hydrolyzed collagen for her hair, nails, and skin. That gave Grace a more tangible incentive to stick with the program. "It's like a positive feedback loop;' she says. "I see an effect on my nails, so maybe my tendons are also getting stronger!'
Doctor's Notes Gelatin alone won't cure you. Accord-ing to researcher Keith Baar, its role is to amplify the effects of exercise on the targeted tissue. But you need to optimize the exercise for the connective tissue you're trying to heal or strengthen.
Tendon Aid: Use isometric holds to allow the healthy part of a tendon to gradually relax, shifting the load—and the trigger to heal—onto the damaged tis-sue. To help heal an Achilles tendon, for example, stand on your toes on one leg, hold for 30 seconds, and repeat three to five times with 30-second breaks.
Bone Medicine: While tendons and liga-ments have gotten most of the attention in Baar's research, bone is also a form of collagen-rich connective tissue—and thus responds to a modified version of the same protocol. Instead of tension, use jarring impulses to trigger bone remodeling: try six minutes of jumping rope to ward off stress fractures in the foot and lower leg. Timing: Take 15 grams of prepared food-grade gelatin with roughly 200 milligrams of vitamin C between 30 and 60 minutes before each workout. The workouts should not exceed ten minutes, and should be at least six hours before or after other exercise. For injury prevention. aim for two to three sessions per week. For rehab after an acute injury, start as soon as possible (with a reduced load if necessary) and do up to three mini work-outs per day, separated by six hours.
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fwiw they say in the Article just eating jello won't help. You gotta do it with combo of Vit C and then 10-15 mins of isometric exercises to get proper synthesis rolling
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See below for full article
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check out the article (below). i think they're saying you need to do specific exercises. For tendon, isometric holds. For bone, "jarring impulses" like jump rope or perhaps watching reruns of Friends
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Ligaments are mostly collagen, which is gelatin, and collagen synthesis is vitamin C dependend. Duh, Mark!
That's why bald people need to eat more hair.
And I've heard Rhinocerus testicles are good against erectile dysfunction. Same principle.
Maybe if you eat enough birds, you'll grow feathers and be able to fly.
Seriously: collagen is a PROTEIN. We digest protein into amino acids or short peptides and the body puts them back together into the proteins needed. If you eat enough protein with enough essential AAs, there is no reason to orally supplement specific proteins.
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