Collagen for Tendon and Ligament Injuries

Being at the Forefront of Performance Nutrition 

When you set out to work in the sports nutrition world, your primary aim is to help people with their nutrition habits and food choices. Making things simple and showing them how valuable nutrition can be to support their health and achieve their performance potential. As you evolve as a practitioner you begin to fully understand how many areas nutrition can impact on a person’s health or performance.  You are always aiming to help people build better habits that will impact them in the long term, not just short term solutions. 

The Nutrition Hierarchy

The hierarchy of nutrition doesnt change of course. Even within elite sport, it’s still the fundamentals of nutrition, implemented consistently that brings the greatest results for health, performance or recovery from injury.  If I think of my past 14 years of working in performance nutrition, I have tried many different approaches, but always aimed to deliver information based on an evidence-informed approach. The notion of ‘silver bullets’, the thing that delivers mind boggling acute results, has, and will always be highly sought in nutrition science. People have and always will want short term solutions. The reality is that the factors that have the biggest impact on health and performance are consistent daily actions. It’s the right amount of energy, key nutrients and time of delivery that matters most. 

Innovation Driven from Experience and Science

All that being said, there are areas of nutrition that are really exciting. One key area is nutrition for injury, a topic that has developed considerably in recent years with new research and enhanced practices. Why? I have had my fair share of injuries from broken legs, dislocated ankles, a degenerative spine, torn cartilage and muscle tears! I have also supported hundreds of athletes through their return to play (RTP) protocols. The aim is always the same, try to support athletes to get back to their best in the shortest possible time. 

What are the key things I have learned? Getting your nutrition and daily habits on point is vital for optimum healing, repair and recovery. You will not regain strength, function and heal quickly if you do not provide your body with the right amount of energy and nutrients. Athletes can be incredibly frustrated when an injury occurs and most often are willing to try or do what it takes to support their recovery. Investing time and energy in nutrition and lifestyle practices offers a way that athletes can influence their day to day health and recovery in a positive way. 

What’s the Question That Always Comes Up? What Do I Need to Eat and Supplement With For the Fastest Possible Recovery?

Combined with the right nutrition strategy, appropriate supplementation can play a key role to support rehabilitation in most injury cases. For years this strategy was based on whey, omega 3, creatine and increasing anti-inflammatory foods. Then collagen came along. At first I was extremely skeptical of the impact collagen could have. My understanding of collagen was that it was a waste product from the animal industry. It had low amino acid levels, in particular the key amino acid leucine, compared to things like dairy proteins and was used as a cheap bulking agent in protein powders and bars. The information continued to emerge and more and more people in the industry started to talk about it as the future of tendon, joint and skeletal health. I remember sitting at a conference in Brussels in 2018 after watching a presentation on the impact of collagen on cartilage repair, thinking there is something in this! I immediately got some samples from one of the most reputable companies in the world of collagen and started to implement it as a supplement strategy to support healing from injury with the athletes that I work with.

Collagen protein for joints and tendon repair

What is collagen?

Collagen makes up one-third of all protein in the body and is the most abundant form of structural protein in tendons, cartilage and bones. As collagen is the principal component of the extracellular matrix (ECM), it is vital for the strength and regeneration of this tissue. The ECM is ‘a large network of proteins and other molecules that surround, support and provide structure to cells and tissues in the body’. Collagen is made up of three amino acids—glycine, proline, and hydroxyproline. There are different types of collagen in the body, all with slightly different roles, but 80 – 90 % of the collagen in the body consists of types I, II, and III. 

Why should I take Collagen?

Collagen supports the mechanical strength and elasticity of tissues and acts as a natural substrate for cellular development. The research on collagen supplementation is still in its relative infancy, but results in the following areas are showing great promise to support a number of areas in health and sports performance. Collagen has been found to enhance synthesis or growth in different musculoskeletal tissues, including  cartilage,  ligaments, and bone. For this reason, collagen supplementation has been positively linked to healthy aging, healing and repair in the skeletal system.

Collagen supplementation can benefit:

• Increasing the level of collagen available in the body for repair
• Recovery from injury, tendons, bone and cartilage 
• Wound healing 
• Stronger bones and joints for injury resistance 

What are the different types of collagen?

Type I collagen forms the hard tissue in bone, cartilage, tendons, teeth and connective tissue. It is the most common form of collagen within the body. 

Type II collagen (also known as hyaline or articular cartilage) is the gel-like substance designed to provide cushioning and allow joints to absorb shock. 

Type III collagen supports the structure of muscles, skin,  organs, and arteries.

Collagen comes in a number of different forms; bovine collagen, marine collagen and more recently vegan collagen, which is created from genetically modified yeast and bacteria. Bovine and marine collagen have different amino acids profiles and contain different proportions of type II and type III collagen in particular. Collagen supplements have been used in the cosmetic industry with the aim of helping to support healthy aging, retain collagen in the skin and improve skin elasticity. To date, the most well researched collagen for joint health and supplementation for injury recovery, is bovine collagen. Bovine collagen is most commonly used to support joint, cartilage and tendon health while marine collagen is used for skin, hair and nail health. 

What form of collagen should I take?

Collagen supplements now come in many forms. Examples include gels, liquid and powder. The form you take comes down to what you are trying to achieve and what format suits you best. If you need collagen for joint health or injury recovery and you have a prolonged period of rehabilitation, then taking collagen in powder supplement form makes most sense.  What is important is that you are taking the right collange type for a specific purpose. A generic collagen supplement is less likely to have the same healing potential as a hydrolysed collagen peptide, such as Fortigel which has been included in the Kinetica X daveynutrition  Joint and Muscle Support Complex. 

Collagen and Recovery from Injury 

The role of collagen and gelatin protein in joint, tendon and bone healing has garnered significant attention due to increasing prevalence of long-term joint injuries and osteoarthritis from sport participation. The benefits of vitamin C enriched dietary gelatin and hydrolysed collagen proteins to support healing and repair offer a promising strategy to support recovery from tendon and joint injuries. 

Why choose Kinetica Collagen Joint & Muscle Support Complex

The Kinetica Collagen Joint and Muscle Support Complex brings together the best possible evidence based ingredients to support joint, tendon and skeletal health. The patented collagen Fortegel from Gelita, is one of the most highly regarded collagen brands in the industry and has been used as the key ingredient. It produces the highest level of impact on the tendon and joints in the body. Research on Fortigel has shown that it is ‘absorbed intestinally and accumulates in cartilage’. Most significantly, it has been shown to stimulate cartilage metabolism. 

The arrival of this product is a big moment for me personally and for what it says about my relationship with Kinetica who backed this idea and who have worked non stop to make this happen. To have a product I believe can make a genuine difference to longer term skeletal health and offer athletes a cutting edge solution to support their recovery in times of great frustration, is extremely gratifying.  

Innovation with Kinetica 

Working with Kinetica over the past number of years has been an exceptionally positive experience. They are an Irish company, ambitious and set the highest standards for their product development. They were the best possible brand to launch a product like Collagen Joint and Muscle Support Complex. They have invested their extensive expertise and resources to make this the best possible product and I am extremely grateful that they saw the potential and benefits of making a product like this.  The aim with this product is to provide people with the key nutrients needed to support the integrity of joint, tendon and bone health. It is of particular benefit for those who have a joint or tendon injury, or, who complete signifiant amounts of high impact sports and want to protect their joint health.

Does Collagen Help with Tendon and Ligament Injuries?

As collagen is the principal component of the extracellular matrix (ECM), it is vital for the strength and regeneration of this tissue. Tendons and ligaments are primarily made of collagen protein. Collagen protein is made up of three amino acids—glycine, proline, and hydroxyproline. The collagen protein is hydrolysed enzymatically (broken down), degrading  into smaller bioactive peptides that are easily absorbed within the digestive tract (the intestine) before entering circulation and reaching the bone and tendons. Supplementing with collagen which is co-ingested with vitamin C provides the key amino acids that support the strength, ‘stiffness’ and development (hypertrophy) of the injured tendon.  Being really specific, it is suggested that collagen supplementation has the potential to microscopic structure and cross-sectional area of the tendon. 

Does Collagen Help with Joint Injuries?

Yes! Research has shown that supplementing with collagen, in combination with appropriate rehabilitation has been shown to increase collagen synthesis in the body, reduce joint pain, improve joint function and support regenerative processes. If you are aiming to support joint health or recover from a joint injury, it is advisable to consume a collagen supplement to support your overall nutrition strategy.

How Much Collagen Should I Take for Tendon and Ligament Injuries?

Initial research found that a dose of 10-15g, once a day for several months was needed for a positive impact to occur with new cartilage/tissue, but more recent research suggests that when in the right form, 5g is sufficient for the same impact. For that reason, when formulating the new Collagen product with Kinetica, we used 5g of the patented collagen ‘Fortigel’ with 300 mg vitamin C. Fortigel was created by a company called Gelita who are an award winning company for collagen product development. What is notable from their process is the scientific substantiation of their products. They proactively aim to build a body of scientific evidence behind their products to build integrity and credibility. This was evident from all of my dealings with them in my first contact where they sent samples for use in my performance nutrition practice without charge over a 2 year period.   

It is important to note that to achieve the benefits from Collagen Supplementation, it needs to be taken over a prolonged period of time i.e., months rather than weeks! Those taking it need to be patient when taking it as part of their recovery and not expect any instant results! Patience, consistency and focused individual exercise is what brings the best results.

Is Collagen Effective? What the Research Tells Us.

Research on collagen is still in its relevant infancy but is constantly accumulating. In 2018, the international olympic committee (IOC) consensus statement: ‘dietary supplements and the high-performance athlete’, stated that collagen supplementation was ‘low risk’ and increased collagen production in the body and ‘decreased pain seem possible’.  More recent research has built a stronger position on the potential benefits of collagen. A systematic review looking at the effects of collagen treatment in clinical studies found that there is ‘strong evidence of 5–15 g/day dose of collagen improving joint pain and functionality’. From a practitioner point of view, it’s the first time in a decade that a supplement has come on the market where there is evidence and genuine potential physical benefits from using it as part of a person’s diet.  

You Have to Stick to your Collagen Ritual

From my experience with athletes who choose to include collagen supplementation as part of their nutrition strategy, compliance with the long-term protocol is the biggest challenge. Other supplements like creatine or caffeine can show acute or certainly shorter-term benefits which provides affirmation to effort involved. Unfortunately, this is not the case with collagen supplements. Find a way that works for you when it comes to your routine or ritual. Maybe taking it in the morning as part of your hydration routine or in your pre or post workout recovery drink / smoothie could work for you? Being consistent over time is the key message here, it simply will not have the best impact for you if you are not consistent. 

When is the Best Time to Take Collagen? 

The intake protocol for Collagen joint and support complex is a little different to something like whey protein because it’s about the availability of the key nutrients over the course of time. Put simply, what matters most is that it’s taken daily for general skeletal health. For recovery from injury the evidence points more specifically to taking collagen within the hour before your training, workout or rehabilitation session. 

Summary

Collagen protein supplementation provides a significant and positive strategy for people managing joint, tendon and bone health issues. It isn’t a magic pill and your injury or pain will not simply clear up when you start taking it. You must have a solid holistic strategy that includes a nutrition plan, an individualised rehabilitation program and a consistent protocol. Finally, while there are some key considerations around its consumption, I believe collagen supplementation is one of the most significant developments in the industry in the past 10 years. I am beyond excited to have launched Collagen Muscle and Joint Complex  and believe it’s going to be a huge asset for athletes, non athletes and anyone who wants to invest in their skeletal health.

Reference list

Tipton, K.D., 2015. Nutritional support for exercise-induced injuries. Sports Medicine, 45(1), pp.93-104.

Shaw, G., Lee-Barthel, A., Ross, M.L., Wang, B. and Baar, K., 2017. Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American journal of clinical nutrition, 105(1), pp.136-143.

Quintero, K.J., de Sá Resende, A., Leite, G.S.F. and Junior, A.H.L., 2018. An overview of nutritional strategies for recovery process in sports-related muscle injuries. Nutrire, 43(1), p.27.

Shaw, G., Lee-Barthel, A., Ross, M.L., Wang, B. and Baar, K., 2017. Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American journal of clinical nutrition, 105(1), pp.136-143.

Khatri, M., Naughton, R.J., Clifford, T., Harper, L.D. and Corr, L., 2021. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids, pp.1-14.

Balshaw, T.G., Funnell, M.P., McDermott, E., Maden‐Wilkinson, T.M., Abela, S., Quteishat, B., Edsey, M., James, L.J. and Folland, J.P., 2023. The effect of specific bioactive collagen peptides on function and muscle remodeling during human resistance training. Acta Physiologica, 237(2), p.e13903.

Wang, S.J., Wang, Y.H. and Huang, L.C., 2021. The effect of oral low molecular weight liquid hyaluronic acid combination with glucosamine and chondroitin on knee osteoarthritis patients with mild knee pain: An 8-week randomized double-blind placebo-controlled trial. Medicine, 100(5).