Collagen Jello Bites

Help Your Body Recover with Collagen!

Recipe 1: Collagen Jello Bites

• 5 packets of Knox Gelatine (4g each)
• 2 cups of juice
• 1,000 mg of vitamin C
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  Boil 1.5 cups of juice. Dissolve gelatin and vitamin C in remaining half cup of juice. Mix in hot juice to cold juice. Refrigerate until solid. Cut into 10 pieces. Eat one piece 30-60 minutes before training or high-intensity activities.

Recipe 2: Tropical Collagen Smoothie

• 36 oz. of orange juice
• 2 small bags of frozen strawberries or one large bag (depending of what they have)
• 8 kiwis
• Collagen
• 1 container vanilla yogurt
• Honey

Benefits:

• Collagen is needed for repairing tendons, ligaments and healing surgical wounds. It is also beneficial for joint health, tendon and bone strength, and overall healthy cartilage.

How to increase my collagen?

• Eat more Vitamin C containing foods!
  • Citrus fruits are high in vitamin C; other sources of vitamin C, such as strawberries, kiwi fruit, baked potatoes, broccoli and bell peppers.
  • Zinc is also essential when it comes to healing body (oysters, beef, fortified cereals, pork, beans, dark meat chicken, yogurt, cashews, chickpeas
• Protein rich foods (tuna, chicken, lean beef, pork, dairy, beans)
• Bone broth

What research recommends to increase collagen production:

• 5-15 g gelatin with 50 mg of Vitamin C
• Hydrolyzed dose ~10 g/day.
  • Some of the potential benefits of supplementation:
    • Increased collagen production
    • Thickened cartilage
    • Decreased knee pain 

(However, always keep in mind that not much data is available.)

How to recover post workout?

• The most important nutrients and minerals to recover include: protein, omega 3-fatty acids, vitamin C, calcium, and zinc.
  • Protein: halts inflammation
  • Vitamin C: collagen production
  • Omega 3 fatty acids: anti-inflammatory
  • Zinc: involved in healing and repairing damaged tissue