🏆Experts in Sports Nutrition since 1993🏆

Protect your joints

  • chondroitin sulfate
  • collagen
  • glycine
  • joint health
  • N-Acetylglucosamine
  • Sports nutrition

Do you want to know everything about protecting your joints? What supplements should you choose for your joint protection? Nutrimuscle offers you clear and detailed explanations.

Why does joint protection allow you to go further?

Too often neglected, the supplements which ensure the protection and repair of tendons, joints and muscles are however the first supplements to be favored when starting bodybuilding, and sport in general.

Indeed, the main cause of a decrease in performance or a stopping of the sport remains the injury, or, to a lesser extent, the appearance of small pains preventing us from the good practice of our sport, and bringing us from this abandoned, with the standard sentences accompanying this failure:

  • "I'm too old now."
  • "I am not cut out for this sport."
  • "It's too dangerous a sport."

However, by becoming aware of the challenges of joint protection, we quickly realize that in addition to being able to access a serene practice, we find the bases to progress and go further in our performance and objectives.

What are the supplements to favor in its daily supplementation, in addition to its proteins?

Nutrimuscle has chosen to focus on the most important supplements that have notable effects on tendon and joint protection. We are going to tackle them one by one and ask ourselves the question which one or which to privilege thereafter.

Chondroitin

Chondroitin sulfate is a glucosaminoglycan, an important constituent of joint cartilage, tendons and skin (1-2) which is also found in type IIm peptan collagen.

It provides vital functions, especially for athletes by:

  • Fighting against the degradation of cartilage cells (3-4);
  • Exerting a naturally anti-inflammatory action (3-5-6);
  • Fighting free radicals that attack our cells (7);
  • Promoting tissue regeneration (8);
  • Increasing mechanical resistance to friction;
  • Moisturizes and lubricates the joint (9);
  • Ensuring its flexibility;
  • Shock absorbing.

The many benefits of chondroitin sulfate

Chondroitin sulfate also produces indirect benefits on the joints. Indeed, it increases the activity of enzymes responsible for the production of hyaluronic acid (a lubricant and anabolic food for the joints). (10).

By over-straining his muscles, the athlete accelerates the destruction of his articular hyaluronic acid. Athletes therefore have higher requirements for hyaluronic acid; needs that chondroitin sulfate will help meet.

It will also promote muscle growth. Indeed, in addition to its beneficial effects for joint health, hyaluronic acid also participates in muscle growth. (11).

Chondroitin doesn't just work on joints or muscles. It also helps repair tendons by stimulating local production of collagen. It is the latter which gives flexibility and resistance to the tendons.

Collagen peptide type I and type IIm

Collagen is the protein that provides joints, muscles and tendons with their cohesion, strength and elasticity. It is also he who is responsible for regenerating cartilages.

Collagen hydrolysates are used successfully against osteoarthritis (12-13-14-15-16-17-18-19).

Indeed, this degeneration is characterized by a decrease in the ability of the joints to produce collagen. Collagen hydrolysates are therefore ideal for combating this decrease in local cellular anabolism.

Tendon recovery

After muscular effort, the breakdown of collagen in the joints and tendons intensifies. The repair rate of tendon collagen is half that of muscle collagen (20).

Tendon recovery is therefore more laborious and longer than muscle recovery. Thanks to Peptan® 2000 Daltons, you will be able to accelerate tendon anabolism, which reduces the risk of suffering from tendonitis.

The extra-cellular matrix that makes up the skin contains collagen and hyaluronic acid. 80% of the type 1 collagen is found in the skin. This collagen gives it firmness and flexibility. Type II collagen is found very strongly localized in the bones and cartilage. It is therefore very interesting for people suffering from joint problems linked to cartilage in particular.

Nutrimuscle Peptide Collagen

At the skin level, oral intake of Collagen Peptide Nutrimuscle provides collagen and increases hyaluronic acid synthesis, which helps the dermis to stay young, fighting wrinkles and dryness (21).

Nutrimuscle's Type I Collagen Peptide will also promote hair growth and nail health (22-23-24).

It also inhibits bone loss, which preserves the integrity of the skeleton (25).

N-Acetylglucosamine

Of all the glucosamines, only N-Acetylglucosamine is able to accelerate the anabolism of cartilage, therefore joint recovery (26-27-28) (29-30-31-32).

Research shows that N-Acetylglucosamine increases the rate of cartilage regeneration by 40%, while other glucosamines only slow anabolism (26).

Regular intake of glucosamine slows the progression of osteoarthritis. It also reduces the pain associated with it, while facilitating joint mobility (33).

Role of Nutrimuscle's N-Acetylglucosamine 

It is not only in the joints that N-Acetylglucosamine plays an important role, it also has vital functions for the skin. By ensuring elasticity and hydration, N-Acetylglucosamine acts as an anti-wrinkle, because the latter are due to the dryness of the skin and its lack of elasticity.

The reduction in the oily appearance of the skin as well as its better hydration suggests that N-Acetylglucosamine could also help cleanse the skin of its impurities and therefore fight acne. It can also help healing, fight against excessive scaling and sun damage to the skin (34-35-36-37).

Glycine

Glycine is a non-essential amino acid (38) which may however be lacking in athletes. Due to the omnipresence of this amino acid in the collagen of muscles, tendons, ligaments and skin, intense physical activity will increase our glycine needs, without our intake increasing adequately without supplementation.

In collagen proteins, glycine makes up a quarter to a third of all amino acids (39).

Why take glycine?

It is therefore glycine which is the amino acid most present in this basic material for tendons, muscles, ligaments or skin.

In athletes, glycine deficiency has been shown to be associated with a greater risk of injury than normal (40).

In endurance athletes, glycine supplementation protects the integrity of the athlete's health, particularly in the kidneys (41).

Collagen type I and / or type IIm peptide, N-Acetylglucosamine or chondroitin?

Glucosamine and chondroitin act in different and complementary ways on the joints. There is a synergy between these two joint protectors; which explains why it is preferable to use them together rather than separately (42-43-44).

Of the four joint protection supplements, Nutrimuscle Peptide Collagen is the most universal because it contains the amino acids that make up cartilage and tendons as well as glucosamine and chondroitin. Unlike other supplements, Nutrimuscle Peptide Collagen will act on the joints and tendons while N-Acetylglucosamine, Chondroitin Sulfate, and Type IIm collagen essentially repair the joints.

Different alternatives according to your needs

For people who are allergic to seafood, type IIm or type I peptide collagen is ideal because unlike glucosamine, it is not a shellfish extract. Peptide collagen can therefore be used without problem.

If you want to target the joints only, the ideal remains type IIm peptide collagen as well as N-Acetylglucosamine, reinforced by chondroitin sulfate.

However, for total protection, it is preferable to combine peptide collagen type I + peptide collagen type IIm  + N-Acetylglucosamine + chondroitin sulfate in order to act in depth both on the tendons as well as on the joints. It is, in this case, a coherent mixture working in synergy.

Scientific references

(1) Henrotin Y. Chondroitin Sulfate in the Treatment of Osteoarthritis: From in Vitro Studies to Clinical Recommendations. Ther Adv Musculoskelet Dis. 2010 December; 2(6): 335–348.

(2) Werth BB.Ultraviolet irradiation induces the accumulation of chondroitin sulfate, but not other glycosaminoglycans, in human skin. PLoS One. 2011;6(8):e14830. Epub 2011 Aug 4

(3) Imada K. Anti-arthritic Action Mechanisms of Natural Chondroitin Sulfate in Human Articular Chondrocytes and Synovial Fibroblasts. Biological and Pharmaceutical Bulletin. Vol. 33 (2010) No. 3 P 410-414.

(4) Martel-Pelletier J. Effects of chondroitin sulfate in the pathophysiology of the osteoarthritic joint: a narrative review. Osteoarthritis Cartilage. 2010 Jun;18 Suppl 1:S7-11.

(5) Lambert C. Characterization of synovial angiogenesis in osteoarthritis patients and its modulation by chondroitin sulfate. Arthritis Res Ther. 2012 Mar 12;14(2):R58.

(6) du Souich P. Immunomodulatory and anti-inflammatory effects of chondroitin sulphate. J Cell Mol Med. 2009 Aug;13(8A):1451-63.

(7) Egea J. Antioxidant, antiinflammatory and neuroprotective actions of chondroitin sulfate and proteoglycans. Osteoarthritis Cartilage. 2010 Jun;18 Suppl 1:S24-7.

(8) Chen WC. Effect of chondroitin sulphate C on the in vitro and in vivo chondrogenesis of mesenchymal stem cells in crosslinked type II collagen scaffolds. J Tissue Eng Regen Med. 2012 Mar 12. [Epub ahead of print]

(9) Katta J. Chondroitin sulphate: an effective joint lubricant ? Osteoarthritis Cartilage. 2009 Aug;17(8):1001-8.

(10) David-Raoudi M. Chondroitin sulfate increases hyaluronan production by human synoviocytes through differential regulation of hyaluronan synthases: Role of p38 and Akt. Arthritis Rheum. 2009 Mar;60(3):760-7

(11) Calve S. Hyaluronic acid, HAS1, and HAS2 are significantly upregulated during muscle hypertrophy. Am J Physiol Cell Physiol September 1, 2012 vol. 303 no. 5 C

(12) Adam, M. Therapie der Osteoarthrose, Welche Wirkung haben Gelatinepraparate ? Therapiewoche (1991) 41: 2456–2461.

(13) Seeligmuller, K. Dem Knorpel auf die Sprunge helfen. Therapiewoche (1993) 43: 1810–1813.

(14) Barnett, M. L. Treatment of rheumatoid arthritis with oral type II collagen. Arthritis & Rheumatism (1998) 41: 290–297.

(15) Trentham, D. E.Effects of oral administration of type II collagen on rheumatoid arthritis. Science (1993) 261: 1727–1730.

(16) Kalden, J. R. Oral collagen in the treatment of rheumatoid arthritis. Arthritis & Rheumatism (1998) 41: 191–194.

(17) Bello AE. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders:a review of the literature. Current Medical Research and Opinion, 2006, Vol. 22, No. 11 : Pages 2221-2232

(18) Benito-Ruiz P. A randomized controlled trial on the efficacy and safety of a food ingredient, collagen hydrolysate, for improving joint comfort. International Journal of Food Sciences and Nutrition, 2009, Vol. 60, No. s2 : Pages 99-113

(19) McAlindon T.E. Change in knee osteoarthritis cartilage detected by delayed gadolinium enhanced magnetic resonance imaging following treatment with collagen hydrolysate: a pilot randomized controlled trial. Osteoarthritis and Cartilage. Volume 19, Issue 4, April 2011, Pages 399–405

(20) Miller BF. Coordinated collagen and muscle protein synthesis in human patella tendon and quadriceps muscle after exercise. J Physiol 567.3 (2005) pp 1021–1033 1021

(21) Zague V. A new view concerning the effects of collagen hydrolysate intake on skin properties. Archives of Dermatological Research. October 2008, Volume 300, Issue 9, pp 479-483

(22) Brodie, JM (1984) Hair growth benefits from dietary cysteine-gelatine supplementation. J. Appl. Cosmetol. 2: 15–27.

(23) Morganti, P. & Randazzo, S. D. (1984) Nurtition and hair. J. Appl. Cosmetol. 2: 41–49.

(24) Gehring, W. (1992) Verbesserung der Nagelqualita¨ t durch Gelatine. Akt. Dermatol. 18: 364–366.

(25) Moskowitz RW. Role of collagen hydrolysate in bone and joint disease. Semin Arthritis Rheum. 2000 Oct;30(2):87-99.

(26) Uitterlinden EJ. Glucosamine reduces anabolic as well as catabolic processes in bovine chondrocytes cultured in alginate. Osteoarthritis Cartilage. 2007 Nov;15(11):1267-74.

(27) Shikhman A R. Chondroprotective activity of N-acetylglucosamine in rabbits with experimental osteoarthritis. Ann Rheum Dis 2005;64:89-94

(28) GREVENSTEIN J. Cartilage changes in rats induced by papain and the influence of treatment with N-acetylglucosamine. Acta orthopaedica belgica 1991, vol. 57, no2, pp. 157-161

(29) Talent JM. Pilot study of oral polymeric N-acetyl-D-glucosamine as a potential treatment for patients with osteoarthritis. Clin Ther. 1996 Nov-Dec;18(6):1184-90.

(30) Tamai Y. Enhanced healing of cartilaginous injuries by N-acetyl-d-glucosamine and glucuronic acid. Carbohydrate Polymers Volume 54, Issue 2, 1 November 2003, Pages 251–262

(31) Serpi M. Novel phosphoramidate prodrugs of N-acetyl-(D)-glucosamine with antidegenerative activity on bovine and human cartilage explants. J Med Chem. 2012 May 24;55(10):4629-39.

(32) McGuigan C. Phosphate prodrugs derived from N-acetylglucosamine have enhanced chondroprotective activity in explant cultures and represent a new lead in antiosteoarthritis drug discovery. J Med Chem. 2008 Sep 25;51(18):5807-12.

(33) Poolsup N., et al. Glucosamine long-term treatment and the progression of knee osteoarthritis : systematic review of randomized controlled trials. Ann Pharmacother. 2005 Jun ; 39(6):1080-7.

(34) KIKUCHI K. Oral N-acetylglucosamine supplementation improves skin conditions of female volunteers: Clinical evaluation by a microscopic three-dimensional skin surface analyzerJournal of applied cosmetology 2002, vol. 20, no2, pp. 143-152.

(35) Reyes E. Developments in photoaging: review of N-acetylglucosamine. Piel. 2011 (in press)

(36) Mammone T. The effect of N-acetyl-glucosamine on stratum corneum desquamation and water content in human skin. International Journal of Cosmetic Science. Volume 32, Issue 3, page 234, June 2010.

(37) Hwang YP. N-Acetylglucosamine suppress collagenases activation in ultraviolet B-irradiated human dermal fibroblasts: Involvement of calcium ions and mitogen-activated protein kinases. Journal of Dermatological Science Volume 63, Issue 2, August 2011, Pages 93–103.

(38) Wang W. Glycine metabolism in animals and humans: implications for nutrition and health. Amino Acids. 2013 Sep;45(3):463-77.

(39) Gannon MC. The metabolic response to ingested glycine. Am J Clin Nutr December 2002 vol. 76 no. 6 1302-1307

(40) van den Baar MT. Plasma amino acids and sports injuries. Amino Acids. 2004 Feb;26(1):71-6.

(41) Klause N. The use of glycine for nephroprotection in athletes taking part in endurance sports. Int J Sports Med. 1991 12 : p123

(42) Zhang YX. Effects of chondroitin sulfate and glucosamine in adult patients with Kaschin-Beck disease. Clin Rheumatol. 2010 Apr;29(4):357-62.

(43) Tat SK. Chondroitin and glucosamine sulfate in combination decrease the pro-resorptive properties of human osteoarthritis subchondral bone osteoblasts: a basic science study. Arthritis Res Ther. 2007;9(6):R117.

(44) Lippiello L. Collagen Synthesis in tenocytes, ligament cells and chondrocytes exposed to a combination of Glucosamine HCl and chondroitin sulfate. Evid Based Complement Alternat Med. 2007 Jun;4(2):219-24.

Written on 12/30/2021 by Nutrimuscle Conseil
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