Dietary Collagen, Vitamin C and Whey Protein for Tendon Adaptation

Keith describes his first study with Greg Shaw: 15 grams of gelatin raised blood glycine and proline within an hour, and taking it an hour before jump rope doubled the collagen synthesis marker P1NP. Results from other labs were mixed, but a recombinant vegetarian collagen made by Geltor also raised P1NP while whey and maltodextrin did not, which suggests collagen works by supplying amino acid building blocks. A Loughborough study gave 30 grams of collagen with vitamin C during 12 weeks of strength training and found a 10 to 15% larger and stiffer patellar tendon. In knee cartilage, 10 grams of hydrolyzed collagen improved MRI findings over 48 weeks and reduced knee pain. Keith recommends 15 to 30 grams with about 250 mg of vitamin C, from skin or fish sources to limit heavy metals. Whey lowers plasma glycine, but adding 5 grams of collagen to 30 grams of whey prevents this and raised muscle connective tissue synthesis. Whey also activates mTOR complex 1, which matters for ligament strength.