Synopsis

Source of validity: Scientific
Rating (out of 5): 2

Gelatin, a protein derived from collagen, has gained attention in the bodybuilding and athletic communities primarily due to its amino acid profile—rich in glycine, proline, and hydroxyproline. These amino acids are crucial for collagen synthesis, which is a key protein in connective tissues such as tendons, ligaments, and skin. Some scientific studies have investigated gelatin supplementation's effects on joint health and injury recovery, which are indirectly relevant to bodybuilding, as athletes often face joint stress from intense training. A 2017 randomized controlled trial published in the American Journal of Clinical Nutrition found that consuming gelatin (15g) with vitamin C an hour before exercise increased collagen synthesis and potentially improved tendon health. However, direct evidence supporting gelatin to improve muscle hypertrophy, strength, or overall bodybuilding outcomes is limited. Most studies focus on joint or tendon health rather than muscle growth or strength gains. It is also important to note that gelatin is not a complete protein, lacking sufficient amounts of some essential amino acids (such as tryptophan), so it should not be relied upon as a primary protein source for muscle building. In summary, the scientific evidence for gelatin in bodybuilding is moderate for connective tissue support but weak for muscle-building or performance enhancement. Its use is best justified as a supplementary aid for injury prevention and joint health, rather than a core bodybuilding supplement.

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Nature's Sunshine Capsicum
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