Here is the first of several videos I’d like to make on supplements I don’t take and why. First up is collagen. I’ve seen sports nutritionists say that every climber should be taking it. In this video I take a look at the research and explain why I don’t.

Below are the references from the video:

1.         Thompson, J.C., et al., Origins of the Human Predatory Pattern: The Transition to Large-Animal Exploitation by Early Hominins. Current Anthropology, 2019. 60(1): p. 1-23.

2.         Blasco, R., et al., Bone marrow storage and delayed consumption at Middle Pleistocene Qesem Cave, Israel (420 to 200 ka). Science Advances, 2019. 5(10): p. eaav9822.

3.         Stefansson, V., The Fat of the Land. 2016: Youcanprint.

4.         Meléndez-Hevia, E., et al., A weak link in metabolism: the metabolic capacity for glycine biosynthesis does not satisfy the need for collagen synthesis. J Biosci, 2009. 34(6): p. 853-72.

5.         Montagna, C., et al., Autophagy guards tendon homeostasis. Cell Death Dis, 2022. 13(4): p. 402.

6.         Yeung, C.-Y.C., et al., Disruption of day-to-night changes in circadian gene expression with chronic tendinopathy. The Journal of Physiology, 2023. n/a(n/a).

7.         Gersovitz, M., et al., Dynamic aspects of whole body glycine metabolism: influence of protein intake in young adult and elderly males. Metabolism, 1980. 29(11): p. 1087-94.

8.         Gibson, N.R., et al., Endogenous glycine and tyrosine production is maintained in adults consuming a marginal-protein diet. Am J Clin Nutr, 2002. 75(3): p. 511-8.

9.         Shaw, G., et al., Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr, 2017. 105(1): p. 136-143.

10.       Praet, S.F.E., et al., Oral Supplementation of Specific Collagen Peptides Combined with Calf-Strengthening Exercises Enhances Function and Reduces Pain in Achilles Tendinopathy Patients. Nutrients, 2019. 11(1).

11.       Jerger, S., et al., Specific collagen peptides increase adaptions of patellar tendon morphology following 14-weeks of high-load resistance training: A randomized-controlled trial. European Journal of Sport Science, 2023: p. 1-11.

12.       Balshaw, T., et al., The Effect of Specific Bioactive Collagen Peptides on Tendon Remodelling during 15 Weeks of Lower Body Resistance Training. Medicine and science in sports and exercise, 2023.

13.       Lee, J., et al., Collagen supplementation augments changes in patellar tendon properties in female soccer players. Front Physiol, 2023. 14: p. 1089971.

14.       Aussieker, T., et al., Collagen Protein Ingestion during Recovery from Exercise Does Not Increase Muscle Connective Protein Synthesis Rates. Med Sci Sports Exerc, 2023. 55(10): p. 1792-1802.

15.       Hijlkema, A., et al., The impact of nutrition on tendon health and tendinopathy: a systematic review. J Int Soc Sports Nutr, 2022. 19(1): p. 474-504.

16.       Holwerda, A.M. and L.J.C. van Loon, The impact of collagen protein ingestion on musculoskeletal connective tissue remodeling: a narrative review. Nutrition Reviews, 2022. 80(6): p. 1497-1514.

17.       Farup, J., et al., Whey protein hydrolysate augments tendon and muscle hypertrophy independent of resistance exercise contraction mode. Scand J Med Sci Sports, 2014. 24(5): p. 788-98.

18.       Lis, D.M. and K. Baar, Effects of Different Vitamin C–Enriched Collagen Derivatives on Collagen Synthesis.International Journal of Sport Nutrition and Exercise Metabolism, 2019. 29(5): p. 526-531.