How and when do I use it?
- Although recent research utilised 15 grams of gelatin, this was due to the requirement to blind participants from the intervention. Other studies have shown an increased availability of AAs after the intake of up to 20-25 grams of collagen, Consequentially a minimum of 20 grams is likely optimal for increased AA availability around exercise in a timely manner16, 29. It is possible that similar to other types of protein, a dose response relationship exists, however, this requires further research.
- Although more research is required to confirm the use of hydrolysed collagen and/or specific collagen peptide formulas for a range of scenarios and/or target tissues, it may be beneficial in the following situations as part of an overall injury management and/or prevention plan (in conjunction to well established methods):
- As mentioned, Vitamin C (ascorbic acid) is important as a cofactor in collagen synthesis, so the diet must be sufficient in Vit C.
Consumed daily:
- In conjunction with specific exercise to help pain management for inflammatory conditions such as tendinitis.
- To help reduce activity-related joint pain.
- For the treatment/prevention of degenerative diseases, such as osteoarthritis.
- To assist in bone strength in order to reduce fracture risk.
Consumed 40-60 minutes prior to exercise to:
- Help to support collagen turnover in connective tissue by providing an increased availability of AAs during periods of increased turnover, particularly when the body is unable to keep up with demand and/or when total protein intake is suboptimal, such as during a high training stimulus.
- Help support tissue integrity for those with previous connective tissue injury.
- Support the repair of various tissues, including bone, skin and ligaments/tendons during rehabilitation.
Consumed immediately post exercise in order to:
- Support the repair/recovery of muscle tissue, and potentially reduce delayed onset muscle soreness.