Training & Dietary Influence on Connective Tissue Adaptations and Injury Risk

February 01, 2025

Climbing is a great activity for the heart and soul, but it can be hard on the body.

Many passionate climbers come to suffer from chronic tendon and joint pain, recurrent finger pulley tweaks, elbow tendinosis, shoulder pain, or worse.

Over-enthusiastic training, too few rest days, and chronic protein deficiency are common contributing factors among frequently injured climbers. Other important factors include age, sex, genetics, loading history, smoking, and medications.

Decreasing collagen quality in the highly stresses tissues (red line) sets the stage for injury. This manifests in some runners as Plantar fasciitis and stress fractures, whereas in climbers it commonly reveals as elbow tendinosis and finger pulley tweaks.

collagen changes as a result of training and nutrition

Conversely, seldom injured climbers engage in appropriate high-intensity training followed by sufficient rest and low-load training, while consuming adequate protein to support net collagen synthesis and long-term remodeling. These climbers develop stronger tendons season over season, and they have a good chance to advance their climbing ability.

The bottom line: It's essential to recognize the ongoing battle of collagen breakdown versus collagen synthesis in the most highly stressed connective tissues (fingers, arms, shoulders, torso, and knees). As shown in the diagram below, you can tip the scales in your favor (to "net synthesis") by optimizing your training load, volume, rest, and daily protein intake.

Consuming a nutritious diet is the lynchpin of the process and, in particular, it's essential to consume 1.2 to 2.1 grams of protein per kilogram of body weight per day (0.6 to 1.0 grams of protein per pound of BW).

The primary building blocks of connective tissues are the collagen-specific amino acids (glycine, proline, and hydroxyproline) found in the highest amounts in animal meat, bone broth, and collagen supplements. Finding them in plant sources is difficult, however, and so athletes who consume little or no meat are more likely to be deficient in these collagen-specific amino acids. Might this predispose plant-based athletes to a higher rate of connective tissue injuries? (Anecdotal evidence indicates "yes".)

The Value of Supplemental Protein

Hard-training strength-to-weight ratio athletes, wanting to reduce injury risk and accelerate recovery, may benefit from consuming supplement protein in order to meet their 80 to 160 grams (or more) of protein per day requirement. Use the protein calculator below to obtain an estimate of your daily protein needs based on your age, height, weight, and training intensity and frequency.

PhysiVāntage Weapons-Grade Whey or plant-based Powerplex Complex provides an excellent amino acid spectrum for accelerating muscle recovery and strength gain.

As for connective tissue remodeling and strengthening, Supercharged Collagen is the proven solution according to thousands of PhysiVāntage users. Daily consumption—ideally pre-workout—can be remarkably effective at supporting net-positive collagen synthesis. Numerous peer-reviewed studies show the value of collagen powder consumption coupled with training to strengthen connective tissues, reduce joint pain, and improve muscle recovery.

If you'd like to experience the PhysiVāntage, click here to select your favorite Supercharged Collagen flavor, then use checkout code SAVE15 to save 15% on your order!