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STRENGTHEN YOUR LIGAMENTS AND TENDONS
Steady increase in muscle mass is possible in case you'll get first strengthen tendons, ligaments and bones. Otherwise, the brain will slow the increase in maximal muscle strength and volume.
On the part of sports nutrition, essential elements to strengthen the tendons, ligaments and joints are the use of such substances as collagen, glucosamine, chondroitin.
Professional athletes always turn to sports supplements, but if bodybuilding is only hobby for you, try to find these substances in food.

collagen COLLAGEN
The protein collagen is the main component of ligaments and tendons, provides health and skin elasticity.
It is produced by cells of the cartilage, with the participation of glucosamine. Vitamin C and lysine also play an important role in this process.
Development of collagen slowly DECLINES with age - about after 27 years old .

collagen in food
  • meat is first and foremost
  • fish (especially salmon, chum)
  • seaweed

glucosamine

Glucosamine

This protein stimulates the production of collagen, and as such an important matter as chondroitin. At the same time, chondroitin will decompose into several components after the break, one of which - glucosamine.
Glucosamine is produced from glucose and amino acid - glutamine by cells of the cartilage.

glucosamine in food
Glucosamine is present in many foods, but it tends to break down under strong heating. The main source of glutamine may serve as CARTILAGE, as well as products with a high content of glutamine -
  • chickens
  • beef
  • cheese
Or see table (glucosamine in foods)


chondroitin CHONDROITIN
This is an important element of the tendons, ligaments, cartilage, skin, blood vessels. Chondroitin has anti-inflammatory properties, plays an important role in the restoration of cartilage. He also holds the fluid in the cartilage.
Chondroitin is synthesized by cells of cartilage tissue using glucosamine.

chondroitin in foods
It is found in skin, tendons and cartilage of animal origin and to an even greater degree in FISH (especially salmon). It is for this reason that chondroitin supplements are made from cartilage of salmon.




























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