running

Featured Fitness Content: Volume 37

Posted on

View the previous edition of Featured Fitness Content here.

Personal Training, Coaching, and Strength & Conditioning

The Most Versatile Training Tool of All Time: Hills for Strength, Speed, and Endurance Via Just Fly Sports

5 Essential Athletic Assessment Skills By Joel Smith

My new favourite exercise: Half-Kneeling band Pallof press By Elsbeth Vaino

Fix Your Push Ups and Planks with the Foam Roller By Joel Seedman

 

Weight Loss, Nutrition, and General Health

Move of the Week: Resting Metabolic Rate By Jeremy Lau via HalevyLife

The surprising truth about sugar. By Krista Scott-Dixon and Brian St. Pierre via Precision Nutrition

How to solve the two biggest health and fitness problems most women face. By Krista Scott-Dixon via Precision Nutrition

7 Ways Fitness Professionals Can Help Their Clients Improve Their Body Image By Jessi Kneeland via Girls Gone Strong

 

Strength Training, Powerlifting, and Bodybuilding

The Hybrid Deadlift Stance By Eric Maroscher via EliteFTS

 

Motivation, Business, and Success

Opinion: Amazon Buying Wholefoods Won’t Make You Healthier By Jeremy Lau via HalevyLife

Gym Owner Musings – Installment #5 By Pete Dupuis

Taxes, Fees & Expenses Not Included – Budgeting For Gym Ownership By Pete Dupuis

 

Physical Therapy, Alignment, and Injury Prevention

Best Lat Stretch Ever! By Diesel Strength

Why Stretching Something That Hurts Isn’t Always The Answer By Nikki Naab-Levy via Girls Gone Strong

Advertisements

Featured Fitness Content: Volume 36

Posted on

**Editor’s Note: Since The Fitness Resource merged with Ruthless Performance, we will be continuing TFR’s ‘Featured Fitness Content’ on our site. Be sure to subscribe to get the best content in health, fitness, and human performance delivered to your inbox every week.**

Personal Training, Coaching, and Strength & Conditioning

Considerations for Masters Lifters Via Juggernaut Training Systems

The Fallacies That Dominate Youth Athletic Training  Via Breaking Muscle

Do You Know What Your Core Really Is And What It Does? Via Breaking Muscle

The “Crowd” Wants Sets & Reps But Coaching MUST Go BEYOND Sets & Reps By Zach Even Esh

Fastpitch Friday Ep.28 Strategies to Avoid Low Back Pain for the Trap Bar Deadlift By Nancy Newell

 

Weight Loss, Nutrition, and General Health

Why Liver Is a Nutrient-Dense Superfood By Alexandra Rowles via Authority Nutrition

10 Health Benefits of Tart Cherry Juice By Alina Petre via Authority Nutrition

 

Strength Training, Powerlifting, and Bodybuilding

[VIDEO] Maximizing the Deadlift Warm-Up By Dr. Quinn Henoch via Juggernaut Training Systems

Step Up Your Glute Game With This Goblet Variation By Meghan Callaway

Busting the High Bar vs. Low Bar Squat Myth By John Rusin

Train Harder & Recover Faster with Concentric Only Training By Justin Ochoa via Dean Somerset

Strength Training Methods for Distance Runners via HMMR Media

This Is The Single Responsibility of Your Core Muscles By Harold Gibbons

 

Motivation, Business, and Success

The Biggest Problem For Personal Trainers By Michael Keeler via Business for Unicorns

45 Lessons I’ve Learned Along The Way… By Pat Rigsby

MF’s 15 Business Principles By Mark Fisher via Business for Unicorns

5 Ways To Consistently Finish Anything You Start By Denise Damijo via Addicted 2 Success

 

Physical Therapy, Alignment, and Injury Prevention

Improving Shoulder Motion: Lat Inhibition By Dr. Quinn Henoch via Juggernaut Training Systems

Cossack Squats: Breaking Out of the Sagittal Plane By Dean Somerset

 

Research

Low-carbing for endurance: the oxygen problem By Kamal Patel via Examine

Does diet soda cause strokes and dementia? By Kamal Patel via Examine

 

Ruthless Performance Coaches’ Content

Managing Post-Workout Hunger By Jesse Rodriguez

 

How Vitamin C and Gelatin Supplementation Influence Tendon and Ligament Health

Posted on Updated on

By Daniel Goebel

As athletes, we are always pushing ourselves to new limits, and putting our bodies in constant forms of exertion. The more we exert ourselves, the more our body is being tested. For major repetitive sports such as football, rugby, and long distance running, the body is repetitively exerting forces on the joints and incurring fatigue as the exertion grows. As this prolongs, musculoskeletal injuries arise. But what can be done to try and help prevent these injuries from occurring? What better way than to reduce injuries and prepare you better for prolonged and sustained exercise with a simple gelatin enriched with vitamin C? Researched conducted by Shaw et al. shows how repetitive stress exercises coupled with gelatin enriched with vitamin C prior to exercise helped build tendon and ligament strength, which thus promoted injury prevention and tissue repair.

Tendons and ligaments respond to exercise in much different ways than muscles do[1]. For muscles, there is a large amount of blood flow that continuously circulates to the muscle, specifically following a high intensity workout. For tendons and ligaments, it’s a little different. Tendons are essentially avascular, with no blood flow coming to them. As Baar mentioned in his podcast on Sigma Nutrition with Danny Lennon, tendons are like a sponge. Nutrients in the blood flow don’t go directly towards tendons, but tendons need to receive nutrients in some way. When you squeeze all water out of a sponge and you put the sponge back into a liquid environment, the sponge expands and sucks all of the nutrients, or excess materials, from the environment. That’s essentially what happens in the cartilage of your ligaments and tendons. Every time you impact the ground or exert a load against a tendon, water is squeezed out. As the tendon recovers, that water is sucked back into the extracellular matrix and with it comes with any nutrient that’s in the blood at that moment. That’s where the nutrient intervention comes into place. In order for the blood and extracellular matrix to have the collagen and necessary nutrients in place for that tendon recovery phase, intervention needs to take place about an hour before the workout.

Collagen is a protein found in our bodies that is the most abundant fibers in our connective tissue. Collagen binds our cells together, to create the strongest form of connective tissue possible. As we increase our collagen by nutritional or exercise intervention, the connective tissue strength is improved. The role of vitamin C in the production of collagen is to interact with amino acids within collagen cells. It adds hydrogen and oxygen[2]. Baar noted that 50 mg of vitamin C was all that needed to be given prior to exercise in order to promote the interaction between amino acids in collagen cells.

Selected Food Sources of Vitamin C[3]

Food Milligrams (mg) per serving Percent (%) DV*
Red pepper, sweet, raw, ½ cup 95 158
Orange juice, ¾ cup 93 155
Orange, 1 medium 70 117
Grapefruit juice, ¾ cup 70 117
Kiwifruit, 1 medium 64 107
Green pepper, sweet, raw, ½ cup 60 100
Broccoli, cooked, ½ cup 51 85
Strawberries, fresh, sliced, ½ cup 49 82
Brussels sprouts, cooked, ½ cup 48 80
Grapefruit, ½ medium 39 65

Gelatin was shown to have an almost doubling effect on collagen synthesis when 15 g of gelatin, a natural byproduct derived from animal skin, bones and tendons, was used[4]. Bone broth, an example of gelatin, creates gelatin when boiling bones. The collagen is getting broken down, when cooled it forms jello.

This is extremely helpful in recovering from injury, as when gelatin is intervened into the diet prior to a workout and then exercises are loaded to the area of the injury, the nutrients will be guided towards that area of the body. For baseball pitchers, they would ingest gelatin prior to exercise, then throw or do resistance band work to activate the ligament through this fatigue-based damage to then promote the uptake of nutrients. For long distance runners, jump roping for five minutes will activate the tibial stress fractures, hip stress fractures, Achilles problems or plantar fasciitis in order for the cells to get a response.

Adding vitamin-enriched gelatin is an easy and effective way to promote tendon and ligament health.

 

[1] Baar, Keith. “SSE #142 Training and Nutrition to prevent soft tissue injuries and accelerate return

to play” Gatorade Sports Science Institute. N.p., n.d. Web. 15 Apr. 2017.

[2] “Vitamin C and Collagen.” A Moment of Science – Indiana Public Media. N.p., 27 Sept. 2003. Web.

[3] “Vitamin C.” National Institutes of Health. U.S. Department of Health and Human Services, n.d. Web.

[4] Murphy, Pam. “Sources of Gelatin.” LIVESTRONG.COM. Leaf Group, 18 Nov. 2015. Web.

 

Daniel Goebel received his Bachelors of Science in Kinesiology from Westmont College. Daniel played baseball at Westmont. Daniel currently works at UCLA as a Performance Nutrition Intern assisting in distributing planned meals and recovery snacks, body composition evaluation as well as creating education material. Daniel is working towards his Register Dietitian license. Daniel is a member of the Collegiate and Professional Sports Dietitians Association.