UC Davis Sports Performance and Wellness

Resting Metabolic Rate
Resting metabolic rate (RMR) is measured by the total number of calories burned when the body is completely at rest. RMR supports breathing, circulating blood, organ functions, and basic neurological functions. It is relative to lean body mass and decreases approximately 0.01 kcal/min for each 1% increase in body fatness (Cooper er al., 2009).
The measurement of resting metabolic rate (RMR) is used in clinical and research settings. RMR measured by indirect calorimetry under standard conditions provides information at rest in the form of oxygen consumption (VO2), carbon dioxide production (VCO2), and respiratory exchange ratio (RER = VCO2 / VO2) (Cooper er al., 2009). The measurement of a RMR test refers to total daily energy expenditure and how it influences our energy in versus energy out equation. Total daily energy expenditure (TDEE) is essentially comprised of three components:
-Resting metabolic rate (RMR): the energy required to keep your body functioning at rest
-The thermic effect of food (TEF): the energy cost of chewing, swallowing, digesting, absorbing and storing food
-The thermic effect of physical activity (TEPA): the energy of activity (e.g., exercise, physical activity) and non-exercise activity thermogenesis (NEAT).

Cooper, J. A., Watras, A. C., O'Brien, M. J., Luke, A., Dobratz, J. R., Earthman, C. P., & Schoeller, D. A. (2009). Assessing validity and reliability of resting metabolic rate in six gas analysis systems. Journal of the American Dietetic Association, 109(1), 128–132. https://doi.org/10.1016/j.jada.2008.10.004.

IT Band Syndrome

It is the time of the year when the days are longer and become more enjoyable to grab some extra miles. One thing to be aware of is as the miles increase, iliotibial band syndrome or, IT Band Syndrome can pop up. The most common complaint of this overuse injury, IT band syndrome is pain on the outside of the knee which can be either sharp or aching that comes on after activity. Going downstairs or at a steep incline can be aggravating the pain. Most times, pain is on the outside of the knee but can spread up the outside of the leg towards the hip (Allen., 2014).
Cause of IT Band Syndrome can come from increasing load on the IT Band too quickly through uphill and downhill running as well as weakness in the hip abductors and external rotators which causes an increase in adduction of the leg (Allen., 2014). It is also possible that IT Band Syndrome can appear in those who use a “cross-over” gait (Allen., 2014). Cross-over gait occurs when someone runs with their feet too close together which increases adduction movement.
Treatments include stretching the IT band, strengthening glutes and hips with exercise like, mini band lateral walks, monster walks, and eccentric step downs in both the sagittal and frontal plane (Allen., 2014).

Allen D. J. (2014). Treatment of distal iliotibial band syndrome in a long-distance runner with gait re-training emphasizing step rate manipulation. International journal of sports physical therapy, 9(2), 222–231.

Increase protein intake
The functional data on individual amino acids reinforces the point that each amino acid whether dispensable or indispensable should be considered as a unique nutrient and calculation of daily requirements may require an alternate estimate of needs for distinctive life stages and populations. Some authors have suggested the use of “per meal” protein requirements. This approach is largely based on the maximal stimulation of postprandial (after meal) muscle protein synthesis (MPS) in healthy adults for a given meal protein intake as the amount of meal protein intake that maximizes postprandial MPS varies, depending on factors such as age of the individual, amino acid content of the protein (especially leucine as a stimulator of muscle protein synthesis), and presence or absence of resistance training exercise (Weiler et al., 2023). It has been proposed that failing to meet optimal per meal protein intakes can impair postprandial and potentially daylong MPS. It was evaluated in a young adult population using isonitrogenous diets in which the protein intake was evenly divided over the course of 3 meals (above 30 g protein per meal) vs. a “skewed” distribution pattern (11 g, 16 g, and 63 g for breakfast, lunch, and dinner). The evenly distributed protein intake resulted in 25% higher 24-h fractional mixed muscle MPS vs. the skewed distribution pattern. It was concluded that protein intake at 2X RDA was associated with greater whole-body net protein balance (Weiler et al., 2023).
Withing a study produeced by Weiler et al., 2023, those that hit a target of at least 0.4 g/kg per meal for the 3 main meals experienced increases in lean tissue mass. These “per meal” protein data support total daily protein recommendations higher than the RDA and, in some populations, emphasis on achieving meal protein intake targets for maximizing MPS and lean tissue mass.

Weiler, Mary, Steven R. Hertzler, and Svyatoslav Dvoretskiy. 2023. "Is It Time to Reconsider the U.S. Recommendations for Dietary Protein and Amino Acid Intake?" Nutrients 15, no. 4: 838. https://doi.org/10.3390/nu15040838

In exercise there are two categories: unilateral and bilateral. What is the difference between the two and which should you utilize?

Starting with the bilateral exercise, this is the most common exercise done. Some examples are the bench press, cable overhead press and deadlift. Bilateral exercises have the advantages in being time efficient as they are uncomplicated and straightforward. Additionally, bilateral exercises support daily life functions pertaining to squatting down, hinging of the hips and pushing/pulling motions. However, bilateral exercises are sometimes at a disadvantage as natural dependency on one side of the body creates a muscle imbalance that is further aggravated during bilateral exercises i.e. greater dependence on the dominant arm during barbell rows.

Moving onto unilateral exercises, they are less commonly done during a workout, but common in well-known exercises. A notable example of a unilateral exercise is running/jogging since the movement involves one leg hitting the ground at a time. Other examples of unilateral exercises are lunges, single leg squats, etc. Unilateral exercises are advantageous in that they help correct a muscular imbalance by targeting the weaker half of the body. Furthermore, strength gained from unilateral exercises can improve power when doing explosive movements, such as the first step when running. That being said, unilateral exercises also have setbacks as they are more time consuming and require greater mental and physical fortitude and might not be a good choice for newer athletes.

With the discussion of unilateral vs. bilateral exercises, which is better? In general, it is hard to say as every person has different fitness and personal goals from one another but implementing both regiments can prove beneficial in the long run.

Sources:

https://www.trainedphysioperth.com.au/unilateral-training-benefits/

https://www.bodybuilding.com/content/unilateral-vs-bilateral-training.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9331349/ #:~:text=A%20unilateral%20exercise%20is%20a,%2C%20deadlift%20and%20countermovement%20jump).

According to a study by Prieto-González et. al. 2021, the category of sport injury with one of the highest occurrences are fractures and specifically in the lower extremities (i.e. the foot and ankle). Often times, there are numerous factors that increase the likelihood of a fracture injury during sports. Some of those factors include improper warmup and training regiments, wearing improper gear (such as poorly fitting or work out shoes), and poor nutrition/recovery.

Unfortunately, the occurrence of injury such as a fracture can never be 100% avoided during a sport but there are ways to prevent them. One of the best preventative measures is targeting areas (tibia, fibula, metatarsals, etc.) with the highest fracture stress point during strength training. Building muscles in areas with high stress point can provide better stability during high intensity training and performance.

Furthermore, making time for adequate rest, nutrition and proper post-training recovery such as stretching also decrease the incidence of fracture injuries while competing in a sport or exercising.

For more information:

https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/preventing-sports-injuries

https://nyulangone.org/conditions/stress-fractures/prevention #:~:text=You%20can%20tone%20muscles%20and,more%20stress%2C%20thereby%20protecting%20bones.

Sources:

Prieto-González, Pablo, et al. "Epidemiology of sports-related injuries and associated risk factors in adolescent athletes: An injury surveillance." International journal of environmental research and public health 18.9 (2021): 4857.

https://www.hopkinsmedicine.org/health/conditions-and-diseases/sports-injuries/sports-and-fractures

https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles #:~:text=The%20result%20is%20stronger%2C%20denser,sites%20most%20likely%20to%20fracture.

https://newcastlesportsmedicine.com.au/stress-fractures/stress-fracture/

There's a big difference between working out and training. To work out is to exercise without any long-term performance goals in mind and roughly do the same thing and intensity every time you work out because your objective is to maintain your current fitness level.
To train, on the other hand, is to exercise in a way that is progressive, step by step towards a performance goal such as biking to the top of Jobs Peak throughout the summer or preparing for a marathon season. Training programs are carefully formatted and sequenced to move from point A, which is your current fitness level. To point B, peak fitness.
Training happens in a three-phase program which includes a base phase, a build phase and a peak phase. In the base phase, focus is put on building a solid foundation of aerobic fitness and good technique by gradually increasing volume of mainly foundation workouts, endurance workouts and technique drills. The build phase will want to push the limits of aerobic fitness by emphasizing high-intensity interval workouts and increase the weight in within your lifting programs. In the peak phase, the goal is to maximize event-readiness through a combination of tempo workouts that simulate intensity and duration of the sport.
As your event approaches, the peak phase becomes a taper, a one- to three-week period of light training that ensures your body is rested and ready for maximum performance on the big day.
Different training programs build fitness in different ways. In order to achieve true peak fitness, vary the workouts to develop all of the dimensions of fitness that will help to perform better.

Context...

Will Eating Protein Wreck Your Arteries? A new paper in Nature Metabolism makes this claim, but how does it hold up?

Fasting is the act of not eating food for a time frame of between 12 to 24 hours. One type of fasting is intermittent fasting where a person eats and fasts on a regular schedule every day. Research has shown that intermittent fasting confers certain health benefits, such as improved metabolism and even helps promote overall organ health. However, is training fasted a better practice compared to eating beforehand?

According to De bock et. al., fasting before light to moderate exercise helps with establishing endurance and stamina which helps in subsequent future training and even more strenuous training in the long run. However, fasting before exercise also has some disadvantages associated with it, such as decreased intensity of exercise due to depletion of glycogen store.

In general, best practices for training fasted is starting out with lower intensity and shorter workouts, as time progresses, adding higher intensity and increased time to workouts will be easier as your body has adapted to training fasted. Also, eating directly after fasted workouts will help restore depleted glycogen stores.

More information on best practices for training fasted:
https://uphillathlete.com/nutrition/tips-for-fasted-training/ #:~:text=It%27s%20easiest%20and%20most%20effective,start%20the%20fat%20adaptation%20process.

Sources:
Laza, Valeria. "Intermittent fasting in athletes: PROs and CONs." Health, Sports & Rehabilitation Medicine 21.1 (2020): 52-58.

https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work

Asthma and Exercise
Regular physical activity can decrease asthma symptoms by improving lung health. The key is to do the right kind and the right amount of exercise. Exercise that does not typically induce flare-ups comes from walking, hiking, swimming, recreational cycling, short-distance track and field events, and sports with short bursts of activity, such as baseball, gymnastics, volleyball, golf, and football. Even if someone has asthma, they should not avoid exercise altogether because exercise improves overall physical health and the function of the human body. Regular physical activity is essential for overseeing proper health, improving energy, and reducing the risk of chronic disease (Panagiotou et al., 2020). With guidance from a doctor, regular exercise could help asthma by increasing lung capacity, promoting blood flow to the lungs, improving endurance and stamina, decreasing airway inflammation, and overall lung health (Panagiotou et al., 2020). Exercise is also known to assist with prescription medicines to help gain better control of asthma symptoms (Panagiotou et al., 2020).

Panagiotou, M., Koulouris, N. G., & Rovina, N. (2020). Physical activity: A missing link in asthma care. Journal of Clinical Medicine, 9(3), 706. https://doi.org/10.3390/jcm9030706

Cold weather running
It is important to note that cold weather temperatures can harm one's health as there is an increased chance of hypothermia when heat loss exceeds heat production (Liguori, 2021). Body heat content is reduced when the core temperature drops below 35 degrees Celsius (Liguori, 2021). Factors such as the environment, low body fat, clothing, and individual characteristics impact the possibility of developing hypothermia (Liguori, 2021). Remember to layer appropriately for your environment.
When exercising in cold temperatures, it is imperative to adjust clothing to reduce sweat and sweat accumulation (Liguori, 2021). For example, clothing such as wool aids in pulling moisture away from the body. Unless the weather is also rainy or windy, it is unnecessary to wear an outer layer if the temperature is only slightly uncomfortable before beginning the run (Liguori, 2021). As exercise intensity increases, reduce clothing (Liguori, 2021). Lastly, chemical or electric hand and foot warmers can be worn in very cold weather if they do not restrict blood flow (Liguori, 2021). Happy running!
References:
Liguori, G. (2021). ACSM's Guidelines for Exercise Testing and Prescription (11th ed.). Wolters Kluwer.

Elevated Cortisol and Exercise
High intensity interval training (HIIT) is known to improve physical fitness. However, proper recovery assists in reducing cortisol in the bloodstream and increases symptoms of physical stress even after exercise has been completed. To clarify, HIIT workouts are short bouts of intense work of intervals from 10 to 60 seconds immediately followed by active recovery of similar or longer time completed as sets. For example: 20 sec sprints followed by 40 second rest performed 5 times is a HIIT workout.
There are physiological benefits from HIIT including heightened post-exercise metabolism, improved body composition, and improved fasting blood glucose and insulin sensitivity (Atakan et al., 2021). Too much exercise can result in negative effects (Atakan et al., 2021). It only takes a few intervals to experience your body’s heightened level of energy, which is influenced by a fluctuation of hormones, especially cortisol. This phenomenon is called overtraining syndrome. Symptoms include chronic fatigue, muscle fatigue, mood swings, lack of motivation, sleeplessness, anxiety, and consistent illness.
When the body is overly taxed by an imbalance of cortisol. HIIT solicits a reaction from the sympathetic nervous system.
Recovery between intervals and recovery days between workouts are key to seeing positive physical results from your HIIT workouts. It is important to note that HIIT should be performed 2–3 days a week at most, with at least 72 hours between each HIIT session (Atakan et al., 2021). Additionally, periodizing workouts on a monthly cycle can present symptoms of overtraining.
The quality of recovery is very important, and can be enhanced with practices, including, sleep, good nutrition and hydration, meditation and slow breathing exercises, foam rolling or massage, and abstaining from intense exercise.

Atakan, M. M., Li, Y., Koşar, Ş. N., Turnagöl, H. H., & Yan, X. (2021). Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. International journal of environmental research and public health, 18(13), 7201. https://doi.org/10.3390/ijerph18137201

During exercise days, many have a routine that they follow. Whether it is the exercises they do, their diets, etc. However, when it comes to the days preceding workout day, rest days are harder to navigate through.

Although a lot of athletes forego taking days of rest, research has shown that there are multiple ways to utilize rest days in order to increase overall performance before another rigorous workout.

Firstly, it is in the name, but resting and not doing any sorts of exercise and taking the day to relax and take care of other life tasks, also termed as "Passive Recovery". During Passive Recover, no strenuous exercise is involved and the microscopic tears in the muscles during rigorous exercise can be given time to heal and generate more muscle fibers that can lead to increased strength and mobility. Not taking time to rest the fatigued muscle can lead to further strain and even causing injury.

Although this has been shown to be beneficial and has been the norm in the fitness community for a long time, new research shows that this may not be the right way to approach rest days. Another option is utilizing "Active Recovery." During Active Recovery, light exercise is a stand in for more rigorous exercises (like weightlifting) on rest days. This may include activities such as cardio and training with resistance bands. All in all, the benefits of Active Recovery are increased body homeostasis and improving endurance for more rigorous workouts.

Tired of Passive Recovery during rest days? Then reap the benefits of an Active Recovery rest day instead and see the results in your next rigorous workout.

sources:

https://blog.nasm.org/active-recovery

https://www.thebodycoach.com/blog/the-importance-of-rest-days/ #:~:text=Every%20time%20you%20work%20out,less%20effort%20in%20the%20future.&text=If%20you%20skip%20rest%20days,longer%20spells%20out%20through%20injury.

Heart rate variability (HRV) and heart rate (HR) are two different indicators. HR is calculated by counting heartbeats in each minute while, HRV changes in time when a single heartbeat is recorded.

Variables derived from (HR) and (HRV) at rest and with exercise help assess the status of the autonomic nervous system. HRV has recently been used to assess the quality of an exercise program. Among the athletic population, HRV has been recommended to indicate the presence over-training syndrome and to guide optimization of performance training (Singh et a., 2018).

As a marker of chronic changes, HRV reduces with aging, sedentary lifestyle and, over-training (Singh et a., 2018). Resting HR does not change with ageing, and a reduction of HRV is attributed to a decrease in efferent vagal tone which is the measurement of how well the vagus nerve s working. However, with aerobic exercise training HRV increases resting variability by increasing vagal tone (Singh et a., 2018).

Singh, N., Moneghetti, K. J., Christle, J. W., Hadley, D., Plews, D., & Froelicher, V. (2018). Heart Rate Variability: An Old Metric with New Meaning in the Era of using mHealth Technologies for Health and Exercise Training Guidance. Part One: Physiology and Methods. Arrhythmia & electrophysiology review, 7(3), 193–198. https://doi.org/10.15420/aer.2018.27.2

Recovery is the essential ingredient in any type of exercise training. In essence, recovery allows for optimal performance and improvement. If the rate of recovery is improved, people can perform at higher training volumes and intensities without detrimental effects from overtraining.

Recovery is characterized as our ability to meet or exceed performance in a particular activity. As such, this can include: normalization of physiological functions (e.g., blood pressure), return to homeostasis (resting cell environment), restoration of energy stores, and replenishment of cellular energy enzymes.

During exercise, recovery is needed to reestablish intramuscular blood flow to deliver oxygen and promote replenishment of phosphocreatine. In addition, it restores intramuscular pH, and muscle membrane potential.

During post-exercise recovery, there is an increase in oxygen consumption, and a return of ventilation, blood circulation and body temperature to pre-exercise levels.

Failure to recover properly leads to fatigue, the inability to maintain an expected force, exercise intensity or power output level. There are two types of fatigue: peripheral and central. Peripheral fatigue during exercise is described as impairment within the active muscle as the muscle contractile units are not responding to their neural stimulation. Central fatigue involves the descending motor pathways from the brain and spinal cord and may signal reductions or complete cessation of exercise performance.

Source:
Mike, Jonathan N., and Len Kravitz. “Recovery in Training: The Essential Ingredient.” The University of New Mexico, 2010, https://www.unm.edu/~lkravitz/Article%20folder/recoveryUNM.html.

The role of exercise for cancer patients is essential. It is confirmed that physical activity can improve cancer survival by 10-20 percent (Williamson, 2019). Exercise can reduce the side effects of certain types of cancer treatments and reduce the risk of recurrence of cancer or death. The standard is 150 active minutes weekly, also broken down as 3-5 days of low to moderate intensity weekly (Williamson, 2019). Exercise prescription includes a combination of both cardiovascular and progressive resistance exercises.
Effects of chemotherapy not only impact the quality of life with aggravating side effects, but it also impacts the normal functions of patients. Sarcopenia and reduced lung function result from impaired oxidative phosphorylation, which reduces healthy mitochondrial function (Misiąg et al., 2022). Aerobic exercise can increase blood flow, regulate hormones and activates the sympathetic nervous system, which aids in reducing stress (Misiąg et al., 2022). Lastly, exercise lowers lactate levels, which helps reduce tumor growth (Kokila & Smitha, 2017). Additionally, exercise can improve the immune system. Leukocyte migration through interstitial tissue indicates normal cell function (Kokila & Smitha, 2017). Exercise can improve the immune response by increasing circulation and blood flow, known as mobilizing leukocytes (Kokila & Smitha, 2017). Circulation helps to remove T cells that have become dysfunctional to make room for healthier T cells, contributing to an improved response to immunotherapies. Exercise is exceptionally effective in reducing the risk and severity of colorectal cancer, breast cancer, endometrial cancer, esophageal cancer, kidney cancer, and bladder cancer by 15%-24%, respectively (Kokila & Smitha, 2017).

Kokila, G., & Smitha, T. (2017). Cancer and physical activity. Journal of oral and maxillofacial pathology: JOMFP, 21(1), 4–7. https://doi.org/10.4103/jomfp.JOMFP_20_17

Misiąg, W., Piszczyk, A., Szymańska-Chabowska, A., & Chabowski, M. (2022). Physical Activity and Cancer Care-A Review. Cancers, 14(17), 4154. https://doi.org/10.3390/cancers14174154

Williamson, P. (2019). Exercise for Special Populations (2nd ed.). Wolters Kluwer.

By now, many of us are well aware of the health-promoting benefits associated with physical exercise. Physical exercise “pumps” up your body with endorphins, the body’s “feel-good” neurotransmitter. Low-impact exercises can also decrease amounts of stress hormones such as adrenaline and cortisol. In particular, exercise can prove to be beneficial for those suffering from autoimmune diseases such as type 1 diabetes, rheumatoid arthritis, inflammatory bowel disease, lupus, or multiple sclerosis.

Physical activity leads to a significant elevation in T-regulatory cells. These cells suppress excessive immune responses, like those seen in autoimmune diseases. Additionally, there is a decrease in immunoglobulin secretion, limiting the active phase of diseases such as lupus. Moreover, physical activity has been proven to promote the release of IL-6 (interleukin-6) which can induce an anti-inflammatory response.

Following physical activity, patients with multiple sclerosis and fibromyalgia reported decreased disease severity and pain. Patients with rheumatoid arthritis that engaged in physical activity showed improved joint mobility and cardiovascular functioning. Patients with type 1 diabetes demonstrated a decreased risk of developing diabetic neuropathy and cardiovascular disease. Overall, physical activity decreases fatigue, enhances mood, cognitive abilities and mobility in patients with autoimmune diseases.

Sharif, K., Watad, A., Bragazzi, N. L., Lichtbroun, M., Amital, H., & Shoenfeld, Y. (2018). Physical activity and autoimmune diseases: Get moving and manage the disease. Autoimmunity reviews, 17(1), 53–72. https://doi.org/10.1016/j.autrev.2017.11.010

Running shoes are a crucial part not only in the performance of an athlete during cardio exercises and training sessions but is also essential for maintaining proper overall health of the lower extremities, such as the legs and feet. Typically, it is recommended that running shoes are replaced after a certain number of miles (~500 is recommended). However, due to the differences in terms of weight distribution, foot structures and other factors between individuals, the best determination of whether or not to replace a running shoe is keeping an eye out for any new discomfort in the legs, feet, hips and lower back. Lastly, replacing running shoes regularly can also add a benefit in terms of a boost in performance during intense training sessions.

Sources:

https://www.rei.com/learn/expert-advice/replace-shoes.html #:~:text=Keep%20an%20eye%20out%20for,where%20you%20never%20used%20to.

Rethnam U, Makwana N. Are old running shoes detrimental to your feet? A pedobarographic study. BMC Res Notes. 2011 Aug 24;4:307. doi: 10.1186/1756-0500-4-307. PMID: 21864342; PMCID: PMC3228510.

Importance of bike fitting

A bike fitting aims to adjust a bike to the cyclist's body to optimize comfort, efficiency, and performance. Overuse injuries that are commonly experienced include anterior knee pain, numbness or tingling in the hands or feet, and back pain (Scoz et al., 2022). These aches and pains indicate that the bike is not properly fit for the cyclist. The goal of bike fitting is to prevent injuries, increase efficiency and comfort, and improve performance for a cyclist (Scoz et al., 2022). Bike fitting can even help muscle and lung function. Anyone who rides a bike can benefit from adjusting it to fit their body.

Scoz, R. D., de Oliveira, P. R., Santos, C. S., Pinto, J. R., Melo-Silva, C. A., de Júdice, A. F. T., Mendes, J. J. B., Ferreira, L. M. A., & Amorim, C. F. (2022). Long-Term Effects of a Kinematic Bikefitting Method on Pain, Comfort, and Fatigue: A Prospective Cohort Study. International journal of environmental research and public health, 19(19), 12949. https://doi.org/10.3390/ijerph191912949

The Benefits of the Use of Collagen in Resistance Endurance Training

In terms of gym supplements, many are familiar with the use of protein powder, pre-workout powder and creatine to name a few. These supplements are the subject of extensive research and studies and the use and results from consumption are widely known. However, Collagen, which is another type of supplement is not as extensively researched, studied and is a point of disagreement among those in the fitness community.

Despite many not being aware of the use of Collagen as a fitness supplement, it is naturally occurring and abundant in muscle structure, accounting for about 30% of muscle composition. It is also an integral part of the extracellular matrix (ECM) which is responsible for muscle repair and maintenance.

In a study conducted by Oertzen-Hagemann et. al. a resistance exercise training (RET) model was utilized on a set of patients for the time frame of 12 weeks. During every week of the study, patients performed a set of full-body hypertrophy workouts using a combo of weights and no weights and afterwards, immediately consumed either collagen or a placebo.

The results of the study showed higher density of body mass, fat free mass and an increase in strength compared to the placebo model or RET alone. Furthermore, results of the use of collagen also showed increased efficiency of the healing of tendons, connective tissues and other related musculoskeletal structures.

There are numerous online sources explaining the proper daily use of Collagen as a supplement. Typically, this will be along the lines of taking 1- 2 scoops of Collagen powder daily mixed with a liquid such as water or milk.

If you haven't already, use the guideline listed below or other related guidelines to incorporate Collagen into your post-workout and daily supplement routine!

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566884/

https://www.healthline.com/nutrition/how-much-collagen-per-day #:~:text=Powdered%20supplement%20packaging%20often%20suggests,label%20for%20detailed%20dosage%20information.