Can gelatin supplementation increase tendon and ligament strength?
Sadly, injuries of muscle tendons and ligaments are all too common. Since these injuries can severely hamper training, strategies are warranted to increase the growth and strength of tendons and ligaments. This way, some of these injuries may be prevented and recovery may be enhanced.
Ligaments and tendons are made up of collagen protein. Collagen largely consists of the amino acids (i.e. building blocks) glycine and proline.
Gelatin is the food derivative of collagen (e.g. found in gummy bears). Therefore, it is also high in glycine and proline, which may be beneficial for the tendons and ligaments in the body.
This study investigated the effect of a 15 g gelatin supplement (with vitamin C for better uptake) on collagen mass in an engineered ligament (outside the body). Blood was taken from the subjects after they consumed the placebo or gelatin supplement. The blood was then used to treat the engineered ligaments. In addition, subjects performed 6 min of rope skipping (to stimulate collagen synthesis) followed by blood samples to check for collagen synthesis markers.
Blood from after the gelatin supplement increased the collagen content and strength of the ligaments (outside the body). In addition, blood markers of collagen synthesis were increased with the gelatin supplementation.
Limitations of this study include that it was only partly performed in humans. In addition, it’s not clear if the benefits are unique to gelatin, or that other proteins would have similar effects.
Go to the next infographic in the protein series:
Casein protein does not enhance muscle collagen adaptation?
Would there likely be any benefit to collagen in a high protein diet? I’m assuming that you likely are already consuming most of these amino acids that consuming them in collagen form isn’t going to incurre additional benefits.
My best guess is that indeed there would be no benefit to collagen added to a high protein diet, for the reason you mention.