Gelatine in der Ernährung eines Sportlers

Collagen is one of the most crucial structural proteins that plays a vital role in our body. Collagen fibers form the basic unit of structure in skin, bones, tendons, ligaments, joints, cornea, and other tissues. A characteristic feature of these fibers is their elasticity and resistance to mechanical damage. Collagen also ensures the structural integrity of our internal organs such as the liver, kidneys, and stomach. Thus, the condition of collagen affects the quality and appearance of our skin. The body of a young and healthy individual regularly renews collagen fibers, but the ability to synthesize collagen decreases with age. According to studies, collagen production begins to decrease from the age of 26. This may be due to disruptions in the function of fibroblasts, aging and shortening of collagen fibers, as well as an increase in MMP levels. Consequently, our collagen fibers become irregular and disorganized. Excessive destruction of collagen and disturbances in the regeneration process also occur in cases of increased physical activity, high-performance sports, and autoimmune diseases. Disturbances in collagen metabolism manifest as functional disorders of the musculoskeletal system, such as joint stiffness and periarticular pain, as well as in tissues and organs where collagen plays a key role.

The traditional source for extracting collagen for gelatin production is bovine and porcine skins. However, due to the occurrence of spongiform degeneration and other infectious spongy encephalopathies in cattle, there is a need to find alternative, safer sources of collagen. It is estimated that more than thirty percent of fish waste, such as scales, skin, or bone, constitutes a valuable source of collagen. For example, the skin of the carcass is used to obtain a natural protein that exhibits properties similar to those of animal collagen. Fish collagen has found application in cosmetology as a natural substance that improves skin firmness and elasticity.

Musculoskeletal damage is the most common cause of injury in active individuals. More than 50% of all sports injuries can be classified as muscle tissue twitching, deformation, fracture, or breakage. Nutritional interventions and exercises that increase collagen synthesis and strengthen these tissues can have a significant impact on injury indicators. Little attention is paid in the scientific literature to the role of nutritional interventions in strengthening ligaments and tendons. In 2016, the Journal of Clinical Nutrition (Journal of American Nutrition) published the results of a study on the use of Gelatine and Vitamin C supplementation to increase collagen synthesis. The study was conducted with 8 healthy men who were randomly assigned to receive either placebo, 5 g, or 15 g of gelatine.