The Run Smarter Podcast The Role of Vitamin C on Tendon Recovery
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Episode Summary: In this episode, we explore the fascinating role of Vitamin C in tendon recovery, collagen synthesis, and tendinopathy prevention. Brodie dives into the latest research to examine how Vitamin C-enriched supplements, when combined with exercises, can potentially enhance tendon healing and performance.
He discusses two key studies:
1.) Vitamin Cโenriched gelatin supplementation before intermittent activity augments collagen synthesis
2.) Effect of Vitamin C on Tendinopathy Recovery: A Scoping Review
The conversation highlights the potential benefits and limitations of Vitamin C in injury recovery, offering practical insights for runners and those dealing with tendon injuries.
Key Takeaways:
- Vitamin C and Tendon Health: Vitamin C plays a crucial role in collagen synthesis, which is essential for tendon repair and recovery. Collagen makes up 60-75% of tendons, making its synthesis critical for both injury recovery and performance enhancement.
- Research Insights:
- A 2017 study found that supplementing with Vitamin C-enriched gelatin before intermittent exercise doubled collagen synthesis in participants, suggesting a potential benefit for injury prevention and tissue repair.
- A scoping review on Vitamin Cโs role in tendinopathy recovery shows promising but inconsistent results, particularly when Vitamin C is combined with other nutrients like mucopolysaccharides and type 1 collagen.
- Practical Application:
- While there isnโt a definitive recommendation on the optimal dosage or timing of Vitamin C for tendon recovery, the studies suggest considering Vitamin C-enriched supplements, especially for athletes under intense training or those dealing with tendinopathies.
- Other factors like proper nutrition, rest, and reducing alcohol intake are also critical for maximizing tendon recovery.
Why Listen? Whether you're recovering from an injury or looking to optimize your tendon health for peak performance, this episode offers valuable insights. With research-backed information and practical advice, Brodie simplifies the complex science behind tendon recovery and how you can potentially leverage Vitamin C for faster recovery and stronger tendons.