A new use for hydrolyzed collagen
Hydrolysed collagen is collagen made from animal bone and cartilage. They collect the remaining bones from the slaughterhouses and abuse them. They crush them, grind them, degrease them, soak them in acid to remove the calcium, re-emerge to break the collagen bonds, dehydrate them, and probably make fun of their religion.
What remains is a powder commonly used to make Jell-O or gelatin, food thickeners, chocolate bars and even protein bars (to make them moister, cooler and, in some unfortunate cases, a little horse-free, at least as a result Taste).
Hydrolysed collagen has also become established as a dietary supplement and is valued for weight loss (through improving blood sugar), the accumulation of shiny Troy-Polamulo-like hair, digestive tract healing, improving sleep quality, and conserving protein (Although it does not contain all the amino acids, it does contribute enough of it, so your system does not have to borrow from whole proteins.)
It's also found to support joint health ̵
What They Did
The Aussies recruited a group of 18 runners with injured Achilles tendons and divided them into two groups. Both groups performed a series of eccentric exercises twice daily for their injured tendons for six months. In the first three months, one group also received a 2.5 gram dose of hydrolyzed collagen while the other group received a placebo.
After three months, the group changed protocols. The collagen group got a placebo and the placebo group started taking collagen.
What they found
More runners from the hydrolyzed collagen group felt better enough to walk again than the placebo group. The collagen group also showed reduced microvascularity, a sign of healing in Achilles tendon injuries.
When the protocols were changed, a surprising number of runners from the original placebo group began to do so.
What This Means for You
If you have a tendon injury or really a connective tissue injury in a joint, it may be a good idea to start taking collagen. One study suggests that already 40 mg. One day works wonders in the treatment of knee injuries (2).
Alternatively, you can simply take additional amounts of the amino acid glycine, which dramatically increases the amount of collagen your body produces. Normally we consume about 2 to 3 grams of dietary glycine, and our body normally still produces 3 grams for itself, but some studies suggest that we could benefit from much more, up to 10 grams per day.
Usually weightlifters The intake of glycine compared to the average person is controversial, because they normally consume a lot of protein and thus unintentionally strengthen their glycine and, ipso facto, their collagen supply. Of course, this is also the group that thinks of their body as a kind of forklift, subjecting them to all sorts of stress factors, and needing all the glycine it can raise.
A group that may also need some more urgently more glycine (and collagen in general) are vegetarians. If you look at the 100 foods that are highest in the amino acid, you will find that only one of them is not of animal origin. This is kelp, which is ranked 50th in the list.
Kelp contains about 2,454 milligrams per 200-calorie serving. Okay, but do you know which seaweed sheets you use to make sushi rolls? Well, one would have to eat 40 of the 5 calorie leaves to get the amount of glycine in a chicken breast, which seems a daunting task to anyone who is not a green sea turtle.
Additional Glycine Amount The mold or powder or capsule seems to be a good idea for anyone who does not have four legs or nails and can chew on a bloody femur bone every night (though adding glycine to vegetarians may also be a problem Most glycine preparations are probably derived from animal tissues.
For the rest of us, bipedal types who suffer from joint problems or who are simply interested in general health and even longevity (as I wrote in you) If you get more of this amino acid take an additional 3, 4 or 5 grams of collagen or glycine powder per day, which seems like a clever idea.
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The protein supplement for knee pain
- Praet , Stephan, et al., Oral supplementation of specific collagen peptides in combination with calf-fortifying practice Increases the fun and pain relief in patients with Achilles tendinopathy. Nutrients 2019, 11 (1). James P. Lugo, Zainulabedin M. Saiyed, Nancy E. Lane, "Efficacy and Tolerability of a Non-Denatured Type II Collagen Supplement in the Modulation of Knee Osteoarthritis Symptoms: a Multicentre, Randomized, Double-blind, Placebo-Controlled Trial." Nutrition Journal, January 29, 2016.