Consuming 15 grams of gelatin combined with 48 mg of vitamin C one hour before exercise optimizes collagen synthesis more effectively than exercise alone.

noli's read

This advice is based on a foundational study published in the American Journal of Clinical Nutrition (PMID: 27852613) by Shaw et al., which is a widely cited randomized controlled trial (RCT). The study effectively demonstrates that gelatin enriched with vitamin C increases collagen markers in the blood and improves connective tissue structure. The specific protocol (15g of gelatin + vitamin C before exertion) is based on the idea that the specific amino acids in collagen (proline and glycine) reach a plasma peak at the time of exertion to promote tissue repair. The potential exaggeration lies in the generalization: while the efficacy for tendons is documented, the benefits for overall performance or injury prevention remain nuanced and depend on individual context. There is no evidence that this strategy is a miracle for everyone, but the mechanistic basis is solid. The 15g dosage is consistent with the study's observations for maximizing the collagenous response compared to lower doses.

the sources

No named source held this one up — that absence is part of the verdict.