injury Archives - Athletes Sanctuary

woman running through a field with a stormy sky in the background

Whether you’re running marathons, lifting weights, or participating in team sports, your bones bear the brunt of your intense physical activity and constant training regime. While we all know the importance of calcium and vitamin D for bone health, we often forget the roll magnesium has in bone health.

The Magnesium-Bone Connection

Research suggests 20% of individuals constantly consume lower quantities of magnesium than recommended. So why is magnesium so essential for athletes? The answer lies in the intricate relationship between magnesium and various bone-related processes:

Mineralisation: Magnesium is a cofactor for the enzymes responsible for bone mineralisation. It helps convert vitamin D into its active form, which is crucial for calcium absorption, the primary mineral in bones. Lower levels of magnesium are related to osteoporosis in menopausal women. One study, suggested 30–40% of women are deficient in magnesium.
Bone Density: Athletes often put their bones under repetitive stress. Magnesium plays a vital role in maintaining healthy bone density and structural integrity. Low levels can decrease bone density, making athletes more susceptible to fractures.
Bone Turnover: Magnesium helps regulate the balance between bone formation and bone resorption. This is crucial for athletes as it ensures their bones adapt to training demands without becoming brittle or porous.

For Athletes

Apart from its direct impact on bone health, magnesium offers several other benefits for athletes:

Muscle Function: Adequate levels are essential for proper muscle function. It helps muscles contract and relax, preventing cramps and promoting efficient performance.
Energy Metabolism: Magnesium is a co-factor for enzymes involved in ATP (adenosine triphosphate) production, the primary energy source for athletes during exercise.
Immune Support: Intense physical activity can temporarily weaken the immune system. Magnesium aids immune function, helping athletes recover from workouts and training stress.
Recovery and tightness: Magnesium helps with restless legs, tight muscles, headaches and insomnia.
Hormonal Balance: Magnesium helps reduce fluid retention, menstrual cramps, anxiety, mood swings and cravings related to the menstrual cycle

Meeting Your Needs

As an athlete, meeting your nutrition requirements to ensure optimal bone health and overall performance is crucial. Here are some dietary sources of magnesium to consider:

Nuts and Seeds: Almonds, peanuts, cashews and pumpkin seeds are excellent.
Dark Leafy Greens: Spinach and kale are a rich source to add to your diet.
Whole Grains: Choose whole grain options like brown rice and sourdough bread.
Legumes: Beans and lentils are magnesium-packed additions to your diet.
Cocoa and brewer’s yeast also contain magnesium.

Supplements can be considered in cases where dietary intake may fall short, but it’s always advisable to consult with a healthcare professional or sports nutritionist before taking any supplements.

Magnesium is an essential yet often overlooked mineral for bone health in athletes. From mineralisation to bone density and regulating bone turnover, magnesium is pivotal in maintaining strong, resilient bones, making it a crucial element in an athlete’s nutrition regimen. So, next time you plan your meal, don’t forget to include magnesium-rich foods to keep your bones strong and support your overall athletic performance.

Contact the Athlete Sanctuary and learn how we can help you increase your bone health, well-being, and performance.

References

Health Direct (2023).

Orchard TS, Larson JC, Alghothani N, Bout-Tabaku S, Cauley JA, Chen Z, LaCroix AZ, Wactawski-Wende J, Jackson RD.(2014). Magnesium intake, bone mineral density, and fractures: results from the Women’s Health Initiative Observational Study. American Journal Clinical Nutrition. 2014 Apr;99(4):926-33

Rondanelli, M., Faliva, M. A., Tartara, A., Gasparri, C., Perna, S., Infantino, V., & Peroni, G. (2021). An update on magnesium and bone health. Biometals, 34(4), 715-736.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She founded the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate thirsts for knowledge and has two bachelor’s degrees and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes.

Photo from above a selection of medicinal mushrooms on a wooden table.

Medicinal mushrooms have gained popularity in recent years for their potential health benefits, including those that can be advantageous for athletes.

Mushrooms are a great inclusion in your diet as they have many health and nutritional benefits. Mushrooms contain several B vitamins, including niacin, folate, biotin, pantothenic acid and riboflavin. Mushrooms also provide antioxidants and essential minerals (selenium, copper and phosphorous), are easy to cook and are low in fat sodium, and kilojoules. When exposed to light they also contain vitamin D which is important for bone health, hormones and immunity.

Here we are exploring mycotherapy – the use of mushroom compounds for health. Medicinal mushrooms are included in many health and sports products. Here we explore five medicinal mushrooms and their potential health benefits for athletes:

Cordyceps (Cordyceps sinensis): Energy and stamina

Cordyceps have been shown to enhance cellular oxygenation to improve lung capacity and endurance and reduce fatigue during exercise. You will find this medicinal mushroom in several sports products as it contains cordycepin, a compound that increases energy through ATP (adenosine triphosphate) production. For the same reason, it may also help relieve chronic fatigue.

A 2022 study demonstrated supplementation with 2 grams of cordyceps per day improves the aerobic performance of amateur marathoners over 12 weeks. We are hopeful that further research will also show this benefit for well-trained and elite athletes.

Cordyceps is antiviral, immune-modulatory, antioxidant and effective in reducing cholesterol and blood pressure.

Tip: Add cordyceps to a customised herbal elixir for an all-around boost of energy.

Reishi (Ganoderma lucidum): Stress buster

Reishi is referred to as the “King of Medicinal Mushrooms” because of its ability to support multiple systems in the body. Reishi is soothing for the nervous system and helps the body adapt to stress. It lowers the stress hormone cortisol and helps to stabilise insulin. This makes Reishi useful for low mood, sleep issues, anxiety and recovery from physical and mental stress. With over 400 active compounds its benefits are extensive. Reishi strengthens the immune system by boosting white blood cells and the natural killer cells in your body. It is also useful for liver function, and libido in both sexes.

Tip: Add powdered reishi to your post-workout smoothie or snacks to help with recovery and sleep. We also encourage athletes and performers to focus on Reishi as part of their pre-race preparation to avoid illness impacting their performance.

Lion’s Mane (Hericium erinaceus): Brain function

Lion’s Mane enhances cognitive function and memory, which can be beneficial for athletes’ mental sharpness and focus. Study’s show Lion’s Mane’s active compounds hericenone and erinacine, reduce memory loss and therefore of interest for use in patients with dementia and Alzheimer’s.

This fluffy white mushroom even looks like the nerves it helps to regenerate in the gut-brain axis. By doing so it helps regulate the nervous system and heal the gut making it useful for leaky gut and IBS.

Tip: Include Lion’s main powder or liquid tonic for mental clarity and digestive issues.

Chaga (Inonotus obliquus): Injuries and inflammation

Chaga has strong anti-inflammatory properties, which can help reduce exercise-induced inflammation and muscle soreness. It’s rich in antioxidants, which can aid in overall health and recovery.

Tip: Changa powder tastes nutty and can be a great additive to coffee or broth.

Shiitake (Lentinula edodes): Immunity

Shiitake mushrooms are known for their immune-boosting properties. For athletes, a robust immune system is crucial for staying healthy and avoiding training interruptions due to illness. If you struggle with ongoing infections, explore suggestions on building a robust immune system. Shiitake is also used to enhance lung function, gut health and as an antioxidant.

Tip: Alongside reishi, we encourage athletes to use a medicinal mushroom blend with high quality shitake as part of pre and post-event preparation and for ongoing colds and infections. Shitake mushrooms can be found in most supermarkets and are great in stir-fried vegetable dishes and stews.

Summary

It’s important to note that while these medicinal mushrooms offer potential health benefits for athletes, individual responses may vary. Athletes should consult with their naturopath before incorporating these mushrooms into their diet or supplement regimen, especially if they have underlying health conditions, allergies or are taking medications. Additionally, athletes should use these mushrooms as part of a well-balanced diet and training program to maximise their benefits.

Sources:

Chiou, W. F., Chang, P. C., Chou, C. J., & Chen, C. F. (2000). Protein constituent contributes to the hypotensive and vasorelaxant activities of Cordyceps sinensis. Life Sciences, 66(14), 1369-1376.

Phan, C. W., David, P., & Sabaratnam, V. (2017). Edible and medicinal mushrooms: emerging brain food for the mitigation of neurodegenerative diseases. Journal of medicinal food, 20(1), 1-10.

Savioli, F. P., Zogaib, P., Franco, E., de Salles, F. C. A., Giorelli, G. V., & Andreoli, C. V. (2022). Effects of cordyceps sinensis supplementation during 12 weeks in amateur marathoners: A randomized, double-blind placebo-controlled trial. Journal of Herbal Medicine, 34, 100570.

Zhu XL, Chen AF, Lin ZB. Ganoderma lucidum polysaccharides enhance the function of immunological effector cells in immunosuppressed mice. J Ethnopharmacol. 2007 May 4;111(2):219-26. doi: 10.1016/j.jep.2006.11.013. Epub 2006 Nov 21.

Want to know more? Contact the Athlete Sanctuary and learn how we can help you to increase health, wellbeing and performance.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.athletesanctuary.com.au

Photo of Kate Smyth naturopath, performing an examination on a patient.

Sports naturopathy, also known as sports focussed naturopathic medicine, uses natural healing approaches and offers many potential benefits for athletes.

Naturopathic practitioners (Naturopaths) aim to maintain optimal health through a balanced and yet comprehensive approach. Naturopathy complements other conventional medical and allied health practices.

Potential benefits of sports naturopathy for athletes include:

Holistic Approach: Sports naturopathy takes a holistic approach to health, considering the physical, mental, and emotional aspects of an individual. A naturopath is trained in nutritional medicine, biochemistry, herbal medicine, pharmacology and pathology. A scientific medicine and a complex holistic approach can be particularly beneficial for athletes as it addresses the whole person, rather than just isolated symptoms.

Individualised Treatment: Naturopaths create personalised treatment plans for athletes based on their specific nutritional needs, sporting goals, and health conditions. This facilitates targeted and effective interventions.

Nutrition and Dietary Guidance: Proper nutrition can enhance energy levels, prevent illness and nutrient deficiency, and overall sports performance. A food first approach focusses on using food as medicine. A naturopath will also provide balanced and nutritious guidelines to meet an athlete’s nutritional requirements.

Natural Solutions: Heavily researched and synergistic natural solutions such as vitamins, minerals, and herbal medicines are used to support athlete’s health and performance. These supplements are chosen based on scientific evidence and matched to the individual’s needs. We draw on the vast number of published research papers on global medical databases and carefully assess the integrity quality and validity of papers and underlying research projects.

Stress Management: Athletes can experience high levels of physical and emotional stress as part of living a very full life.. Adaptogens are a category of natural medicines that modify stress hormones such as cortisol and support calming neurotransmitters like GABA. Adapatogens better equip the athlete to consistently perform well under pressure by adjusting the nervous system’s response to stress.

Injury Prevention and Repair: Naturopathic treatments promote healing of bone fractures, muscle, tendon and ligament damage and underlying inflammation. Naturopathic anti-inflammatory medications and nutrition have been shown to have similar effects as non-steroid anti-inflammatory medications with limited side effects.

Detoxification: Where appropriate gentle detoxification approaches can help athletes maintain optimal organ function and overall health.

Pain Management: Sports naturopathy offers various natural solutions that ease pain as part of injury management, neurological issues, painful periods and headaches. These approaches may help athletes manage pain without relying solely on pharmaceutical medications.

Enhance Recovery: Poor recovery can be a sign of underlying health imbalances. Minerals and herbal medicines promote muscle relaxation and reduce inflammation. Sports naturopathy complements other recovery techniques such as water running, anti gravity, Normatec recovery systems, cold water and sauna therapy. A naturopath may also refer to massage, kinesiology, bowen, osteopathy and myopathy.

Optimise Immune Function: Immune support is crucial for athletes who are prone to overexertion and increased susceptibility to illness. So often athletes get run down and sick right before competition and in the weeks following. A preventative approach including key immune boosting nutrients, wholefood medicines and herbs can be beneficial and well tolerated during times of high stress.

Digestive Health: Proper digestion and absorption of nutrients is key foundation in sports naturopathy. Naturopaths work to resolve digestive symptoms such as bloating, diarrhoea and urgency are common issues.

Long-Term Wellness:. By addressing the root causes of health issues and providing preventive strategies, athletes can aim for sustained peak performance over time and minimise health issues.

It’s important to remember that while sports naturopathy can offer these potential benefits, as with all medical interventions, individual responses may vary. Athletes should consult with a qualified sports focussed naturopath to create a comprehensive and well-rounded approach to their health and performance.

Relative Energy Deficiency in Sport – or RED-S as it is known – is caused when there’s a negative balance between dietary energy intake and the energy output needed to promote optimal health, performance, growth and daily life.

Up until 2014 RED-S was referred to as the female athlete triad – disordered eating, menstrual disturbances and low bone density. At this time the International Olympic Committee updated their position statement with the new term (RED-S) to be far more reflective of the wider-spread effects in both female and male athletes – on performance and throughout the body.

In 2018 the IOC published the RED-S Consensus Statement Update.

More than 10% of athletes experience RED-S throughout their career, yet despite its potential to have such adverse effects, RED-S is still only just becoming widely recognised and discussed within a majority of sports.

Symptoms of RED-S

There are many physical symptoms of RED-S, including:

Fatigue
Recurring illness
Difficulties staying warm in the winter and cool in summer months
Poor sleep quality
Stress fractures and low bone mineral density, and impaired accumulation of peak bone mass (PBM)
Weight loss, or below healthy weight
Growth restriction in junior and teenage athletes
Disordered eating or eating disorders such as bulimia or anorexia, orthorexia, restrictive disorders or recurrent dieting/fasting
Digestion issues
Vitamin and mineral deficiencies
Metabolic disturbance
Menstrual disfunction

But REDS can also have far-reaching behavioural and psychological effects as well, including:

Pre-occupation and constant discussion around food
Poor sleep patterns
Restricting or strict control over food intake
Overtraining or struggling to take rest days
Impaired judgement, coordination and concentration
Recurrent soft tissue injury
Irrational behaviour
Fear of food and weight gain
Severe anxiety
Withdrawing or becoming reclusive
Reduction in motivation
Depression

REDS can have an incredibly adverse long-term effect on athletic performance, including an increased risk of injury and decreased training and performance responses. These effects can include:

Decreased muscle strength
Decreased endurance performance
Impaired judgement
Decrease in coordination
Decrease in concentration
Decrease in glycogen stores
Negative impacts on muscle recovery
Poor muscle growth
Increased risk of injury

WHAT ARE THE LONG-TERM EFFECTS OF REDS?

The majority of our bone density is formed during our teenage years. If our bone density formation is impacted during our adolescence or early in our adult years, it can lead to issues with bone weakness and osteoporosis later on in life.

Longer-term, REDS can also have a negative impact on fertility, thyroid function, cardiovascular function, and mental health.

The good news is that most of the negative consequences of RED-S can be reversed if picked up early.

WHAT ARE THE COMMON MYTHS SURROUNDING REDS?

The common perception that athletes with RED-S have an eating disorder is false. Although eating disorders are associated with RED-S not all athletes with eating disorders have RED-S and not all athletes with RED-S have an eating disorder.

It’s true to say that athletes with RED-S can present as underweight- but this is not true in all situations. RED-S can exist without the athlete appearing to be underweight.

RED-S is also not something that just female athletes suffer from. All athletes competing in sports with higher training volumes or weight category restrictions are at a higher risk of developing RED-S. This can include athletes competing in sports that can be judged by aesthetics including figure skating, gymnastics and synchronised swimming, and body weight-dependent sports including long-distance running, mountain biking, and cycling, and weight classed sports such as lightweight rowing and marshall arts.

In one study 44% of ultra-endurance runners were identified as being at risk of developing RED-S while 39% of elite female sprinters should signs of RED-S.

“RED-S can occur in athletes of any competitive status. Among world-class endurance athletes, 37% of females presented with amenorrhea and 40% of males with testosterone in the lowest quartile range indicative of RED-S, which is similar to the reported 40% of Australian female athletes competing at the 2016 Rio Olympic games who were identified as at risk of RED-S. Similarly, among recreational female exercisers, 45% had risk factors associated with RED-S.” (Sports Information Resource Centre).

WHAT SHOULD I LOOK OUT FOR?

The most important piece of advice when it comes to RED-S is – listen to your body. Don’t ignore niggles and definitely don’t skimp on sleep and recovery. You should also:

Monitor menstrual cycles
Think about your relationship with food and/or exercise
Be mindful of your eating patterns: disordered eating to eating disorder.
Notice your exercise dependence
Monitor your behaviour, mood and sleep patterns
Notice change in clothing fit
Be aware of growth and development
Note injuries, illness and gastrointestinal issues
Athletic performance (stagnation-deterioration)
Try to be flexible in your approach

WHERE TO GET HELP

We appreciate that talking about many of the symptoms associated with RED-S can be difficult. Our Sports Naturopath and Holistic Coach Kate Smyth has extensive lived experience with REDS in elite sport and provides a discreet and confidential platform to share your concerns.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

Resources

The Sport Information Resource Centre: SIRC,

Berg, S. E. (2021). The Relationship between Eating Disorders, Weight Control Methods, and Body Satisfaction in Elite Female Runners Competing at the 2020 US Olympic Marathon Trials.

Sygo, J., Coates, A. M., Sesbreno, E., Mountjoy, M. L., & Burr, J. F. (2018). Prevalence of indicators of low energy availability in elite female sprinters. International Journal of Sport nutrition and exercise metabolism, 28(5), 490-496.

Choosing the best collagen for tendon repair can be challenging. There are so many to choose from. All collagen powders are not created equal. Understanding the different forms and their sources can be helpful when making your decision. Keep in mind collagen can be helpful in the repair of tendons, bones and ligaments, improving skin elasticity and gut health.

Recent studies have helped to fine-tune dosage recommendations and nutrient combinations to enhance its effectiveness. As the quality and volume of collagen produced by our body reduces with age, master athletes may benefit from consistent supplementation.

What does collagen do?

Collagen is a major structural protein and building block made within your body. Collectively, collagen comprises 30% of the body’s protein as amino-acids, specifically glycine, proline, hydroxyproline and arginine. Collagen provides structure and acts like glue to your skin, hair, skeleton, tendons, muscles, ligaments, corneas, teeth and blood vessels. Hydrolysed collagen is similar to gelatin but structurally varies. Collagen contains tri peptides whereas gelatin contains simple amino acid chains. Peptide chains within collagen act as signalling molecules to fibroblasts which increase collagen, elastin and hyaluronic production. They also signal anti-inflammatory agents and increase the production of antioxidants.

There are 29 different types of collagen, all with slightly different roles but 80 – 90 % of the collagen in the body consists of types I, II, and III. Together all forms serve the same purpose; to help tissues withstand stretching. Although all forms are essential in the body, research tends to focus on types I-III when it comes to athletes. Let’s explore these three types in a little more detail.

Type I forms the reinforcing rods in bone, cartilage, tendons, teeth and connective tissue and is the most dominant form within the body making up 90% of all collagen. It is also the collagen that forms scar tissue and skin.

Type II (also known as hyaline or articular cartilage) is the major collagen in elastic cartilage and is the gel like substance designed to provide cushioning and allow joints to absorb shock. Its rigid macromolecules provide the strength and compressibility that allow it to resist large deformations in shape during movement.

Type III supports the structure of muscles, organs, and arteries.

Collagen and vitamin C for repair – the research evidence

Recent studies have also shown the combination of 500mg of vitamin C and between 5 – 15 grams of collagen is beneficial when taken one hour before exercise. Positive results do not appear to be dose dependent when within this range. Several studies including a study from the AIS (Australia Institute of Sport) showed significant improvements in achilles tendon injuries when taken for three to six months.

A 2017 study also demonstrated significant improvements in activity-related joint pain in 139 athletes, positive changes to ankle function and pain following supplementation for sprains. Collagen also reduces the risk of subsequent sprains for 3 months after supplementation.

Most collagen powders on the market are derived from shellfish, beef, chicken or pork. As a general recommendation, better quality collagen supplements are derived from grass-fed animals or wild-caught seafood. Vegans should be aware plants do not make collagen. There are currently no clinical trials that support bone broth as a reliable source of collagen peptides.

Vitamin C

Vitamin C converts proline and glycine to hydroxyproline. Pre-clinical studies have also shown vitamin C has the potential to accelerate bone healing after a fracture, increased type I synthesis, and reduce oxidative stress.

Additional dietary intake of vitamin C-rich foods during rehabilitation may also be beneficial. Good sources include berries, red capsicum, broccoli, kiwi, guava, citrus, rosehip and indigenous foods such as camu camu, goji berry and Kakadu plum.

Other beneficial nutrients

Copper also plays a role in production as it activates an enzyme called lysyl oxidase that is required for maturation. Copper is found in beef liver, crab, oysters, sunflower and sesame seeds, cocoa powder, cashews, hazelnuts, peanuts, almonds and lentils.

Zinc helps with the production and activates a protein that re–models collagen during wound healing. Zinc is found in seafood, oysters, pepitas, nuts, poultry and meat.

Manganese activates enzymes such as pro–lidase that your cells use to make proline and gives collagen fibres their shape. Brown rice, oats, pineapple, peanuts, and pecans all contain manganese.

Amino Acids

Insufficient protein intake or overall energy intake impedes wound healing and increases inflammation to possibly deleterious levels. During the healing process, energy expenditure is increased, particularly if the injury is severe. Energy expenditure may increase between 15% – 50%, depending on the type and severity of the injury.

Given that muscle loss may begin from inactivity during an injury recovery phase within 36 hours and healing processes are heavily reliant on synthesis of collagen and other proteins, the importance of dietary protein should not be understated. If you are in the unfortunate position of being injured, protein intake of 2 grams/ kg of body weight per day is advocated.

Meat, poultry, seafood, dairy, legumes, and tofu are all excellent sources of amino acids. Plant-based athletes may combine protein sources to ensure all essential amino acids are available for protein synthesis.

In addition, specific foods rich in proline and glycine may be beneficial.

Proline is found in egg whites, wheat germ, dairy products, cabbage, asparagus, and mushrooms.

Glycine is found in the skin of pork or chicken and gelatin.

Making your own gelatin chews are an easy way to boost glycine intake.

Gelatin is what is used to set jelly and gummy lollies. Gelatin also contains proline, valine and glutamic acid.

Be wary of sugar! Sugar interferes with collagen’s ability to repair itself and degrades collagen. It is therefore a good idea to limit your consumption of added sugar and refined carbs when injured for several reasons.

Please remember the guidelines provided in this blog are general in nature. If you are injured, you may benefit from individualised nutritional guidance to help you get back on track. Make an appointment here

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit www.https://https://athletesanctuary.com.au/wp-content/uploads/2023/03/normatec-3-lower-body-system-thumb_720x-1.webp.com.au/wp-content/uploads/2020/05/Seed-Cycle-Blends-scaled-1.jpg.com.au

References

Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current medical research and opinion, 24(5), 1485-1496.

Dressler, P., Gehring, D., Zdzieblik, D., Oesser, S., Gollhofer, A., & König, D. (2018). Improvement of functional ankle properties following supplementation with specific collagen peptides in athletes with chronic ankle instability. Journal of sports science & medicine, 17(2), 298.

Frankenfield, D. (2006). Energy expenditure and protein requirements after traumatic injury. Nutrition in Clinical Practice, 21(5), 430-437.

Lis, D. M., & Baar, K. (2019). Effects of Different Vitamin C–Enriched Collagen Derivatives on Collagen Synthesis. International Journal of sports nutrition and exercise metabolism, 29(5), 526-531.

Praet, S. F., Purdam, C. R., Welvaert, M., Vlahovich, N., Lovell, G., Burke, L. M., & Waddington, G. (2019). Oral supplementation of specific collagen peptides combined with calf-strengthening exercises enhances function and reduces pain in achilles tendinopathy patients. Nutrients, 11(1), 76.

Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2017). Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American Journal of clinical nutrition, 105(1), 136-143.

Zdzieblik, D., Oesser, S., Gollhofer, A., & König, D. (2017). Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides. Applied Physiology, Nutrition, and Metabolism, 42(6), 588-595.

Green tea is just one of several teas beneficial for athletes. Packed in antioxidants, green tea is considered to have the highest polyphenol and therapeutic effects because it remains unoxidised during processing, where-as the other tea leaves are oxidised. Green, black and oolong tea is produced from the same plant Cameliia sinensis but their taste, constituents and colour vary depending on how the leaves are processed.

Green tea is packed with antibacterial agents and the phytonutrients also help counteract inflammation. Regular intake improves tendon, cartilage and collagen health in athletes.

Types of green tea

There are lots of different kinds of green tea depending on growing and harvesting methods. Our favourite is a Japanese tea called Genmaicha “brown rice tea” which is blended with roasted popped brown rice. The sugar and starch from the rice cause the tea to have a warm, full, nutty flavour without bitterness. It is considered easy to drink and can soothe an upset stomach.

Other popular options include the Japanese varieties of Sencha and Jasmine (which is often mixed with white and black tea).

Better than coffee

Green tea is an excellent substitute for coffee drinkers. Although the average cup of pure green tea usually contains around 25 milligrams of caffeine, this is considered to be a low amount of caffeine when compared to around 100-180 milligrams in a typical coffee.

So often athletes get a false sense of energy when they are pumped full of caffeine. Over the long term, this can set them up for adrenal fatigue, over-training issues, nutrient depletion, dehydration and chronic injuries. Green tea provides a great “pick me up” without flogging the adrenal glands. To further reduce your daily caffeine load, and avoid sleepless nights, you may like to consider these tips:

Get the most out of green tea

Avoid consuming green tea or other caffeine-containing foods or beverages after lunchtime
Opt for low-caffeine teas or other herbal teas like Rooibos tea.
Drink blends. A blended tea such as a 50-50 blend of lemongrass or mint and green tea usually contains about half the caffeine of its unblended counterpart.
Brew tea correctly. Many people use boiling water to brew tea for more than three minutes. This increases the level of caffeine in your cup. Instead, brew with simmering water for one-and-a-half minutes to three minutes.
Reuse the original tea leaves for additional cups of tea that will taste the same but contain less caffeine.
Drink whole-leaf tea instead of tea bags. Teabags have more caffeine than loose-leaf tea (usually).
Avoid powdered teas high in caffeine. Matcha is one tea to avoid if you are trying to reduce caffeine as it usually comes in a concentrated form and is made from powdered green leaves instead of an infusion of the leaf. Therefore, Matcha has much higher levels of caffeine than other green teas.

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