Collagen / gelatin before training can help with soft tissue remodeling.
The main study(Shaw et al.) had 3 groups 1) placebo, 2) 5 grams and 3) 15 grams. I looked up the amino acid content of gelatin vs collagen and both will work as they are virtually identical.
Here is the quote from the study:
“Thirty to sixty minutes before training, athletes should be encouraged to consume 15 g of gelatin in either a liquid or gel form [46]. The exact amount of gelatin and whether this will vary with body weight is currently being determined.”
Test it out.
Test out collagen or gelatin at 15 grams (about 1/2 of a normal protein scoop) about 30 -60 min BEFORE exercise. This would be in addition.
If you want more info, here is a video I did https://youtu.be/2BartTfF8g0
Nerd Fuel (References):
Baar, K. (2017). Minimizing Injury and Maximizing Return to Play: Lessons from Engineered Ligaments. Sports Medicine (Auckland, N.z.), 47(Suppl 1), 5–11. http://doi.org/10.1007/s40279-017-0719-x https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371618/
Shaw study
Gregory Shaw, Ann Lee-Barthel, Megan LR Ross, Bing Wang, Keith Baar; Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis, The American Journal of Clinical Nutrition, Volume 105, Issue 1, 1 January 2017, Pages 136–143, https://doi.org/10.3945/ajcn.116.138594
