Training and Nutritional Influence on Athlete Injury Risk and Connective Tissue Adaptations

Sports and training is great for the heart and soul, but it can be hard on the body.

Many passionate athletes suffer from chronic tendon and joint pain, recurrent muscle pulls, knee or elbow tendinitis, shoulder pain, among other aches, pains, and tendinopathies.

Over-enthusiastic training, too few rest days, and chronic protein deficiency are common contributing factors among frequently injured athletes. 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, knee pain in jumping athletes, finger pain among climbers, and shoulder or elbow pain in athletes engaged in arm-intensive sports. 

Conversely, seldom-injured athletes engage in an appropriate ratio of high- and lower-intensity training combined with sufficient rest and sport-specific low-load "prehab", while consuming adequate protein to support net collagen synthesis and long-term remodeling. These athletes develop stronger tendons season over season, and they have a good chance to advance their capabilities and performance for years to come.

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, feet 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 2.2 grams of protein per kilogram of body weight per day (0.5 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 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 athletes, as well as fitness enthusiasts, wanting to reduce injury risk and accelerate recovery, may benefit from consuming supplement protein in order to meet their daily protein per day requirement (as calculated above, per body weight). PhysiVāntage Weapons-Grade Whey or plant-based Powerplex Complex provides an excellent amino acid spectrum for accelerating muscle recovery and strength gains post-workout

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.

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