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PhysiVāntage®
  • SHOP
    • "CRUSH" No-Jitters Pre-Workout
    • SENDURE X® - Pre-Workout & Power Endurance
    • Supercharged Collagen®
    • Weapons-Grade Whey® Protein Complex
    • POWERPLEX™ Plant Protein
    • Creatine Monohydrate (micronized)
    • "FLOW" - Electrolytes & BCAAs
    • REDUX HP™ - Natural Pain Relief & Recovery
    • Mag-ATP Booster
    • Organic Greens Superfood
    • VITALIUM™ Multi-Vitamin
    • SEND BLEND COFFEE
    • The Ultimate Pre-Workout Stack!
    • BULK DISCOUNTS & BUNDLES (Save up to 20%)
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    • "ELEVATE" T-shirt
    • "Sendure X" T-shirt
    • PhysiVāntage® Logo Hat
    • Electric Whisk (handheld)
    • Stainless Steel Bottle with PV Logo
    • Water Bottle with Sendure-X Logo
    • PhysiVāntage Logo T-shirt
    • Women's Logo Tank Top
  • BOOKS
    • Training For Climbing 3rd
    • One Move Too Many
    • Rock Climber's Exercise Guide
    • How To Climb 5.12
    • Maximum Climbing
    • Learning To Climb Indoors
    • Climbology
    • FREE Training eBook Download >>
  • TRAINING
    • Finger Force Testing & Training with Force Board
    • Lattice UK - Training Equipment
    • Lattice "MX Edge" Lift Trainer
    • Lattice "MxEdge SWITCH" Training Board
    • Lattice "Triple" Testing & Training Hangboard
    • Lattice "Heavy Roller" Forearm Trainer
    • Lattice "MEGA Bar" Portable Hangboard
    • Lattice "QUAD" Pinch Block
    • Lattice Lifting/Loading Pin
    • Lattice "Mini Bar" for Warm-Up & Training
    • Lattice MICROS Training Holds "6 Pack"
    • Training Articles
    • The Ultimate Guide to Hangboard Training
    • Campus Training Is Connective Tissue Training
    • Daily Finger Training Protocol
    • 7/3 Hangboard Training Protocol
    • Tendon Training Process Cycle
    • Finger Injury Rehab Video (A2/A4 Pulleys)
    • Core Training Video
    • Training Podcasts
    • Podcasts on Tendon Training and Injury Prevention
    • Personalized Nutrition for Peak Climbing Performance
  • SCIENCE
    • Tendon/Ligament Plasticity
    • Tendon Structure & Muscle Matrix
    • Tendon Adaptations
    • About Tendinopathy (Are You Injured?)
    • Nutrition for Stronger Tendons
    • Introducing Supercharged Collagen!
    • Research References
    • Podcasts on Tendon Training and Injury Prevention
    • Latest Collagen Research Impresses!
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    • Masters Athlete Team
    • Pro Ninja Team
    • Coach & Clinician Team
    • Matt Fultz Profile
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    • TRAINING AND NUTRITIONAL INFLUENCE ON ATHLETE INJURY RISK AND CONNECTIVE TISSUE ADAPTATIONS
    • Training & Nutrition for Developing Stronger Tendons
    • LATEST COLLAGEN RESEARCH!
    • ANNIE SANDERS MAKES HER DEBUT ON THE ADULT CLIMBING CIRCUIT AT 15 YEARS OLD!
    • Climbing Injuries Podcast - Causes, Rehab, & Prevention
    • The 8 Superpowers of the Best Climbers
    • CAMERON HÖRST DECLARES "MARTIAL LAW" (5.15A)
    • Daniel Woods Establishes America's First V17
    • Thirty-Six 5.14 Ascents in 7 Months!
    • Three 5.15s in 2020 by Jonathan Siegrist
  • ABOUT US
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Training & Nutritional Influence on Athlete Injury Risk and Connective Tissue Adaptations

May 23, 2024

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. 

collagen changes as a result of training and nutrition

Conversely, seldom-injured athletes engage in an appropriate ratio of high- and lower-intensity training combined with sufficient rest and sport-specific "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.

collagen synthesis

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.

If you'd like to experience the PhysiVāntage, click here to select your favorite Supercharged Collagen flavor, then use checkout code SAVE10 to save 10% on your order!


Copyright © 2020-2025 Eric J. Hörst | All Rights Reserved.
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