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There is a belief that athletes should consume increased amounts of gelatin because it contains collagen - a protein that builds tendons and joint cartilage. This is not entirely true. In the digestive process, collagen breaks down into smaller amino acids, so it has no effect on the condition of the joints. However, it can provide an additional portion of proteins, especially proline, which plays an important role in the synthesis of collagen in the joints.

It is commonly believed that the consumption of gelatin has a positive effect on articular cartilage. This fact is especially important from the point of view of athletes, because due to the extensive use of joints, their cartilage is more susceptible to damage. Collagen contained in gelatin is supposed to help regenerate and prevent its abrasion.

Is it true? How to take gelatin to improve the he alth of your skeletal system?

Gelatin for athletes - is it worth consuming?

First of all, it should be emphasized thatcollagen contained in gelatin itself has no effect on the condition of articular cartilage . This is because collagen, like any protein, breaks down into amino acids during the digestion process. Therefore, it cannot reach the joint unchanged and fill the cavities in damaged tissues. What's more - it does not matter for the body whether the amino acids provided to it come from collagen or other types of proteins (e.g. proteins from meat, dairy products, plants).

It is worth noting, however, that the collagen contained in gelatin contains a large amount ofproline . It is an amino acid that plays a key role in protein synthesis, and therefore mediates all growth processes. This also applies to the reconstruction of cartilage. The demand for proline increases during intensive sports - then the body must have enough of this amino acid to be able to synthesize collagen, which then becomes a building block of articular cartilage.

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Gelatin is obtained in the process of partial hydrolysis of collagen contained in animal skins, bones and cartilages. It is a mixture of peptides and proteins, mainly glycine (21% of the composition), proline (12%) and hydroxyproline (12%). It is widely used not only in nutrition, but also in pharmacy (it is a component of capsule shells) and in cosmetics as a moisturizing and firming substance,anti-wrinkle.

Gelatin - when and how to eat?

Gelatin should be consumed during intense training, when the skeletal system is heavily loaded and the body shows an increased demand for proteins. It is especially recommended for long-distance runners and bodybuilders. Such supplementation also works in the process of treating various types of injuries, sprains, pains in the bones and joints caused by intense exercise.

It is important to consume gelatin in accordance with the principles of rational nutrition. Products such as fruit jellies, jelly beans or cold legs contain proline, but they also provide the body with large amounts of unhe althy fats and sugars. In addition, gelatin is often only an additive in them, e.g. in the case of jellies, it is only 10% of the composition.

Meanwhile, in order to fully regenerate the articular cartilage, it is necessary to provide 4 g of proline daily. Eating 200 g of jelly provides 2.5 g of proline, so it is not enough. In addition, the sugar it contains increases the inflammation that often accompanies damage to cartilage.

Therefore, gelatin is best consumed pure, as transparent granules to dissolve. Recommended doses are over 30 g of gelatin daily (100 g of gelatin contains 12 g of proline). You can dissolve it in water, e.g. with a little addition of honey and lemon juice.

Joint regeneration and diet

To regenerate the joints, it is not enough to eat gelatin alone. In fact, the proteins needed to synthesize collagen can also be found in lean meat, fish, whole grains, dairy products, and legumes. It is also worth enriching the diet with anti-inflammatory foods: ginger, nuts, avocados, fish oils.

In addition, large doses of vitamin C are needed for the synthesis of collagen, therefore, when supplementing with gelatin, ensure the correct supply of this vitamin in the diet. It should be based on fresh vegetables and fruits (for example, in the form of cocktails). In addition, you should eat products containing vitamin B6 (buckwheat, poultry meat, whole grains, red pepper) and minerals: calcium, magnesium, boron.

Foods that increase inflammation should be avoided - especially processed foods, red meat, sweets and dishes fried in sunflower oil.

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Diets for active people