Joint nutrition is such a perennial topic for athletes. Their stressed joint apparatuses often don't have enough of the necessary substances, and so injuries occur. When joint pain during sports becomes unbearable, joint nutrition comes in. Unfortunately, the vast majority of products on the market are just overpriced and ineffective money grabbers packaged in a colorful box.
To help you separate the quality nutrition from the poor quality ones, we have created a ranking of the best joint nutrition. Even so, we understand that effective supplements are a very expensive proposition. That's why we bring you the following article.
Can I save money with my own joint nutrition?
If you want to make quality joint nutrition at home, it is important to remember that it must consist of quality raw materials. And unfortunately, quality raw materials cost a lot of money.
Compared to ready-made and packaged joint nutrition, you definitely won't save money on the weightnight gifts, but you will be assured of a truly quality product that contains only what it is supposed to contain. If you don't add the anti-caking agents yourself, they just won't be there. And that's the biggest benefit. Let's take a look at the most effective and basic ingredientsthat every good quality homemade joint food should contain:
1. Methylsulfonylmethane (MSM)
This is a sulfur compound that has anti-inflammatory effects. It is recommended for joint problems, allergies and muscle pain. It has also been shown to improve wound healing when used after injuries. It also has analgesic, anti-inflammatory and vasodilating effects. The tolerance of this substance is described as very good and no adverse or toxic effects have been found.
The name MSM itself is very imprecise and would refer to a completely different compound. However, the original name dimethylsulfone would have been confused with the precursor of this substance, dimethylsulfoxide, and therefore the name methylsulfonylmethane was coined. One dose of MSM for active athletes is 1.5-2g per day.
2. Glucosamine Sulfate
It is a very important basic compound that is formed from glucose by replacing the hydroxyl group with an NH2 group.It has a positive effect on pain or inflammation of tendons and joints and can stop the loss of joint cartilage and also has a very positive effect on the metabolic reactions that take place in cartilage. Glucosamine is available on the market in two compounds:
- Sulfate (i.e. sulfate).
- Chloride
The second of these bonds has not been studied sufficiently to determine its effectiveness. For sulphate, the efficacy has already been relatively well studied and confirmed (for example in arthritis). The recommended dose of glucosamine is at least 1.5g per day.
3. Chondroitin Sulfate
This polysaccharide is most abundant in the intercellular structures of cartilage. Its importance lies in its ability to bind water, thus ensuring the proper functioning, strength, flexibility and durability of cartilage. Like glucosamine, it can stop the loss of articular cartilage that occurs in arthritis and similar diseases.
Chondroitin sulphate is extracted from animal cartilage and is therefore not suitable for vegans or vegetarians. The beneficial effects of chondroitin are not apparent until after 2 months of use, as it is a slow-acting substance.
The recommended dosage of chondroitin is 0.8 to 1.2 grams depending on the weight of the athlete.
Only 3 substances?
These three ingredients should be such a most important foundation that will effectively help in the fight with aching joints. The fact that every quality product contains these three ingredients suggests this.
But there are still clouds of other substances that have been on sale for decades and are so fixed in the minds of athletes that they automatically reach for them. To no avail. The very popular but ineffective hydrolyzed collagen is certainly worth mentioning.
Should I add collagen hydrolysate?
"I can't remember exactly what hydrolysate is, but Charles said that collagen is really good for the joints..." - I heard several times from friends from the gym. The truth is that this substance is very popular. However, not very effective. Rather the opposite - the use of this substance in the body does not exceed the limit of 25%. And what's more, it is a waste substance, the production of which costs only a few crowns. Boil various beef and pork scraps, hooves and hides and collagen is born.
After the hydrolysis process, which is not extremely expensive, all the seller has to do is wrap the resulting product in good-looking packaging and wait to see who gets caught. Some manufacturers are even brazen enough to add hydrolysed collagen to protein products. Either way, your joint problems are more likely tothan hydrolyzed collagen.
If you have the money to spare and want to use hydrolysed collagen as a preventive measure, we cannot dissuade you from doing so.
How to mix the substances
From our own experience , we recommend using the three above-mentionedproven substances, which you can just buy and mix in the right proportions. You can then add the individual daily doses to a post-workout shake or wash them down with a little juice.
If you want to save yourself the trouble of measuring and mixing the ingredients, however, reach forfor proven supplements from our list of the best joint nutritionists.
Joint Nutrition in General: Effects, Dosage, Experience, ...
How to make more supplements at home:
The Big Test of Joint Nutrition (VIDEO):
Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.