Powerlifting and bodybuilding involve critical loads on the entire body of athletes. Joints and ligaments are especially affected. The cartilaginous tissue that makes them wears out and wears out over time under the influence of intense loads. It is for this reason that people who are actively and a lot involved in bodybuilding and powerlifting should take care not only of the body as a whole, their nutrition and heart, but also of the joints and ligaments.

Strengthening joints and ligaments is an extremely important topic in the life of every athlete. Do not think that the joints are ideal mechanisms that will work flawlessly throughout our lives. If you subject them to loads, but do not strengthen them in any way, then over time the cartilage will wear out, and you won’t have to talk about any sports. If you constantly take care of the joints and ligaments, strengthen them, then they will serve you for many years, and there will be no problems with them.

So, how to properly strengthen joints and ligaments and what sports supplements and drugs will help us?

What are joints and ligaments made of?

Our joints and ligaments are made up of various types of connective tissue. Connective tissue includes derivatives of the skin, tendons, ligaments, cartilage, bones, muscle fascia, aponeuroses (fibrous membranes that connect muscles to or from bones) and membranes of virtually all organs. The main function of the connective tissue is to create the mechanical strength of the body and give it shape. Connective tissue consists mainly of collagen, which is a strong protein thread that does not allow tissue rupture, and elastin, which provides elasticity and extensibility to tissues. Each type of connective tissue contains special cells – fibroblasts in ligaments and tendons, chondroblasts – in cartilage, osteoblasts – in bone. These cells produce elastin and collagen, and also contribute to the renewal and restoration of connective tissue.

Systematic traumatization of the cartilage under the influence of high training loads leads to the development of osteoarthritis – a disease that is accompanied by severe pain in the joints, impaired motor activity and is almost irreversible, that is, often leads to disability.

Basic means of prevention

Chondroitin and glucosamine

The science is currently developing at a very fast pace. Today we have access to unique preparations that work on the restoration of cartilage surfaces. Until quite recently, scientists believed that such drugs were impossible in principle, because cartilage damage is an extremely serious thing, it’s like a scratch on fragile glass. But recently, an amazing effect on the ligaments and joints of substances such as chondroitin and glucosamine has been discovered. They have properties not only preventive, but are able to accelerate the healing of joint damage, relieve inflammation.

These drugs can now be bought in pharmacies, they are quite affordable. Specialty sports nutrition stores also sell glucosamine and chondroitin supplements. Of course, these drugs are not cheap, but in this case, their effect justifies the price. Of course, if you know that you have problems with cartilage abrasion, do not self-medicate, contact a qualified, experienced specialist, and he will correct both treatment and preventive measures.

Collagen

Collagen — это один из самых распространенных белков в организме человека. Its mass fraction is 6% of body weight. Collagen присутствует практически во всех тканях организма, это главный структурный протеин, который формирует наше тело и обеспечивает прочность тканей, фактически он удерживает или связывает клетки вместе.

Most collagen is found in connective tissues that perform a mechanical function: bones, cartilage and ligaments.

Collagen выпускается как фармацевтическими компаниями, так и производителями спортивного питания. But many do not even realize that gelatin is hydrolyzed collagen. Gelatin is obtained by partial destruction of animal collagen using heat treatment (long cooking), and they practically do not differ in their biological properties, since the latter is destroyed in the same way to oligopeptides in the gastrointestinal tract. Gelatin is used in the food industry as a thickener, this food supplement was previously even sold as a protein for athletes, but collagen is of little use for building muscle tissue, since it has an inferior amino acid composition. Despite this, gelatin can be used as a means for strengthening joints and ligaments. Thus, instead of a course of collagen in tablets or capsules for several hundred hryvnias, you can take regular food gelatin in equivalent doses, and you will get exactly the same therapeutic effect, saving your money wisely.

Auxiliaries

Calcium and Vitamin D

Calcium and Vitamin D — необходимы для укрепления костей и должны приниматься одновременно. It should be noted that vitamin D deficiency is quite common – this is especially true in northern climates, since this vitamin is mainly produced in the body in the skin under the influence of sunlight. Separate studies show that vitamin D deficiency leads to various disorders, including inflammation of the ligaments and joints. Taking appropriate supplements can reduce such negative processes.

Vitamins and minerals

No less important role than the above drugs in the prevention of strengthening joints and ligaments is played by properly selected vitamins. Nourish your cartilage tissue with vitamins C (contains connective tissues in excellent condition), E (gives cartilage elasticity) and beta-carotene. You can also add vitamin B12, nicotinic acid and folate to the list of friends of joints and ligaments. Manganese is also indispensable, it normalizes mineral metabolism. Pharmacy and store shelves today are widely represented by special preparations that include all the necessary set of vitamins and substances that the joints need. Of course, they will not solve existing problems, but they are great for prevention!

Fatty acid

Fatty acids play a very important role in strengthening ligaments and joints. Any person cannot do without them, and even a serious bodybuilder – in particular. Gamma-linoleic acid and regular linoleic acid are especially valuable for cartilage tissue. Contain these acids in large quantities in the oil of pharmaceutical borage and common primrose.

Nutrition

If at the moment you are seriously concerned about the condition of your joints and ligaments, you should also pay special attention to your diet. It is urgent to enrich your diet with products that strengthen the joints, and dishes with them. First of all, protein products (nuts, lean meats, all kinds of fish, soy) and products containing gelatin, agar-agar, pectins (marmalade, jelly, soufflé). From this point of view, jellied fish and jelly will be ideal dishes for bodybuilders.