{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Overcoming Proximal Hamstring Tendinopathy","title":"Collagen Supplements: Optimal Dosage, Timing, & Implementation for Tendon Health","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/6c3c17d9\"></iframe>","width":"100%","height":180,"duration":2603,"description":"In this episode, Brodie breaks down a brand-new 2026 systematic review investigating whether collagen supplementation truly improves tendon health, recovery, and performance. With conflicting advice from experts and unclear evidence in the past, this paper helps clarify what actually works—and more importantly, how to apply it to your training.\nPaper: Collagen Supplementation on Tendon-Related Structural and Performance Outcomes: A Systematic Review \nKey Takeaways\n Collagen can improve tendon structure and stiffness—but only when combined with proper strength training \nDosage matters: 15–30g appears more effective than lower doses \nTiming matters: ~60 minutes before training aligns with peak amino acid availability \nVitamin C enhances the process, helping collagen synthesis and cross-linking \n Collagen does NOT improve muscle strength beyond what training alone achieves\nBottom line: collagen seems tendon-specific, not a general performance enhancer\n\nTraining Requirements\n Must include structured resistance training\n Target 70–90% of 1RM (heavy loading)\n Tendons need a strong mechanical stimulus to adapt\nCollagen without loading = minimal benefit\n\nFinal Thoughts\nThis paper helps move us from confusion to clarity.\nCollagen isn’t a magic fix—but when used strategically alongside heavy strength training, it may:\n Improve tendon structure \n Increase stiffness \n Enhance long-term resilience \nIn other words, it’s a potential amplifier—not a replacement—for good rehab and training principles.","thumbnail_url":"https://img.transistorcdn.com/U9QHyZiuMTAQbAt-L5NPn321w0Wzs7Udil1bb-3dkWM/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS9zaG93/LzM5ODgxLzE2ODEw/MjE0MzEtYXJ0d29y/ay5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}