2 腱のための栄養とサプリ

### **The Core Nutrients** To get straight into things, these are the core nutrients to start prioritising: - *It is easy to get overwhelmed by a large list of supplements. Dont stress however - implement what you can and try to cater this guide to you individual.* ### **1. Collagen** - This is the most important, as collagen makes up 75% of the material in a tendon. This is by far the highest ROI nutrient for tendon health, so you must nail this step. The reason simply eating more collagen works is because when you take collagen peptides, they are broken down into amino acids like glycine, proline, and hydroxyproline, which are directly used by the fibroblasts (the collagen-producing cells) to repair and strengthen tendons. - **How to implement this:** You should aim to get collagen mainly from whole foods. The best way to do this is **abuse the slow cooker**. Buy a slow cooker (see products page) and slow cook connective-tissue cuts of beef like shank or oxtail. Recipes to make this good are online, but I would recommend having a meal with these gelatinous cuts 3-4x per week on top of daily collagen. ### **2. Vitamin C** - Vitamin C is essential for collagen synthesis as it is a cofactor for 2 key enzymes: prolyl hydroxylase and lysyl hydroxylase. In simple terms, both of these essentially just stabilise collagen structure and allow it to physically develop properly. - **How to implement this:** If you are following the diet, you should have a good amount of bioavailable Vitamin C each day already. 3. **Copper and Zinc** - These trace minerals are critical for collagen cross-linking which is the process that strengthens the collagen matrix within tendons. - **How to implement this:** Personally, I never recommend supplementing with zinc, as it is abundant in certain whole foods and more bioavailable this way. The best sources of zinc are oysters and beef liver. Consume these between 2-4x per week. This isnt just beneficial for tendons—the nutrients in these foods will benefit your entire health as well. ### **3. Sulfur** - Sulfur is needed for forming disulfide bonds in collagen, which contribute to its structural integrity. - **How to implement this:** Foods rich in sulfur, such as garlic and onions are perfect. No need to go over the top however, but try to incorporate them into dishes throughout the week. Onions and garlic, for example can be used in the gelatinous stews that you make, as talked about above. ### **4. Magnesium** - Magnesium supports enzymatic reactions involved in collagen synthesis and also stabilizes the collagen matrix. Another benefit of magnesium is its ability to relax the muscles, which reduces overall strain on the tendons at rest. - **How to implement this:** This is a simple one. Follow the diet guide, prioritising red meat and organs, and supplement with liquid nano magnesium as seen on the products page. ### **5. Vitamin K2** - As mentioned in previous parts of this community, K2 is vital for preventing a process called calcification. This is where calcium is deposited in the wrong places of the body, resulting in these brittle structures to form that cause damage. In this case, calcification can occur at the tendons as well, which makes them lose their flexibility and springiness. This is where K2 comes in - it makes sure that this calcium is not deposited at the tendon, allowing for their proper function. Benefits of K2 also extend beyond tendons, of course, so ensuring sufficient intake of this nutrient sort of goes without saying. - **How to implement:** Making sure you consume enough from animal-based foods is a great starting point, so stuff like raw cheese, raw butter, organ meats, and egg yolks are perfect. ### **6. Antioxidants** - Tendons are prone to oxidative stress because they are constantly required in physical activity. As you know, antioxidants are the remedy here as they directly counter oxidative stress - **How to implement this:** As always, start with nutrition, adding in foods like organic berries, cinnamon, raw cacao, and cold-pressed pomegranate juice. After this, supplement with 1g of Vitamin C daily, aswell as 800mg of Vitamin E. Doing so has benefits that extend far beyond just tendons, and we have talked about these antioxidants throughout this module, so hopefully you are already taking them. ### **7. Taurine** - Taurine is an amino acid that ive mentioned before, and in this context it enhances collagen organisation and really boosts your tendon's ability to recover after exercise, by modulating inflammation and aligning collagen fibres properly. - **How to implement this:** Simply start supplementing with this amino acid, 1-3g per day. Links again, in the product library