Glucosamine and Chondroitin in sports nutrition: how to take and contraindications

What is chondroitin?

Chondroitin or chondroitin sulfate is a polysaccharide formed in cartilage tissue and is part of synovial fluid - an elastic mass that fills the cavity of the joints.
Its main task is to lubricate the joints and enhance their shock absorption. In the human body, chondroitin is produced in small, often insufficient quantities.
A certain amount of chondroitin can also enter the body with food, but in the modern world people practically do not eat foods containing chondroitin, and if they do, they first heat-treat them. At high temperatures, chondroitin molecules are destroyed, which means that most often the body does not receive the required amount of this substance.

Pharmacological properties

necessary for the restoration of cartilage tissue after injury;
relieves pain and tension in joints, relieves swelling and inflammation, thereby improving their mobility;
participates in collagen synthesis;
weakens catabolic processes in cartilage and enhances anabolic ones;
inhibits the activity of enzymatic systems that can destroy cartilage tissue;
promotes the formation of connective tissue over joints, ligaments, tendons, bones, heart valves, blood vessels, as well as the mucous membranes of the gastrointestinal tract, genitourinary system and respiratory tract;
participates in the synthesis of hyaluronic acid, which is necessary for lubrication and normal functioning of joints;
accelerates the healing process of ulcers, erosions and fractures;
has a weak antithrombotic effect;
when consumed, cholesterol levels decrease and prevent the formation of atherosclerotic plaques;
chondroitin sulfate is used for pathologies of connective tissue, skin, tendons and cartilage, so it can be used in the field of cosmetology;
Methylsulfonylmethane (MSM) is a component of various amino acids and synthesizes antioxidants.

MSM is necessary to restore motor function of joints and increases the permeability of cell walls. This is necessary for easier removal of lactic acid and the intake of vitamins and minerals from food.

Chondroitin Supplements

This is why it is necessary to take special nutritional supplements containing chondroitin. The lab-produced form of chondroitin is called chondroitin sulfate – it is a combination of chondroitin and mineral salts that help improve its absorption.1

Preparations based on this substance, also called chondroprotectors, are made from the cartilage tissue of sharks, salmon, cows and pigs, and sometimes from mollusks. It should be noted that ointments and creams with chondroitin as the main active ingredient are ineffective, since chondroitin sulfates are practically not absorbed through the skin. However, the substance is effectively absorbed from the gastrointestinal tract. Unlike other nutritional supplements, chondroitin has been studied in numerous clinical studies and is considered not only effective, but also safe.

Chondroitin and glucosamine are chondroprotectors

A derivative of chondroitin sulfates is glucosamine - both substances are found in the most effective chondroprotectors. They are used for the treatment and prevention of joint diseases that are caused by a deficiency of chondroitin sulfates in cartilage. However, it must be remembered that chondroitin and glucosamine are not drugs, but are positioned only as dietary supplements. Although numerous studies have shown the high effectiveness of supplements containing chondroitin sulfates when used long-term (usually in one-month courses, 2-4 times a year), some researchers are still trying to refute the effectiveness of taking these drugs.

Almost all patients with joint problems, complaining of pain and crunching, after several courses of using dietary supplements based on chondroitin sulfates, o.

Alternative to a specialized complex

It is clear that the well-known complex has an alternative. In our country, for many decades, people have been using traditional medicine to solve joint problems without the Glucosamine Chondroitin MSM complex. All grandparents in Russia know how to take gelatin to treat joints. After all, it is this inexpensive powder for creating delicious jelly that is recommended by doctors to eliminate pain in joints, ligaments and tendons.

A more expensive option in the form of eating jellied meat also has a place in folk medicine. It's quite simple. Jellied meat is boiled on cartilage, which contains ready-made components that are compatible with the human body: glucosamine, chondroitin. Reviews from many athletes recommend paying attention to collagen, which is sold in pharmacies and baby food stores. This type of protein helps with dystrophy, forcing the child’s body to build bones and joints faster. Naturally, he is able to solve problems with sore joints.

Why take chondroprotectors?

Recovery

Chondroprotectors are taken to improve the health of joints and help them recover from damage. Both natural chondroitin and chondroitin sulfate, due to their ability to retain water molecules, help lubricate joints and make cartilage tissue more elastic. They help restore damaged joint tissues and increase the strength of ligamentous tissues, which is especially important for those who are actively involved in sports. Chondroprotectors are also recommended for people recovering from fractures.

Overall, studies have shown that using chondroitin over several months can lead to modest relief from joint pain, although some experience benefits sooner—especially when combining multiple supplements and following a diet.2

To improve joint mobility

Research conducted by a group of Swiss scientists at the University Hospital in Geneva shows that this supplement also improves functional outcomes related to walking mobility and even leads to a reduction in pain medication use.3

In fact, subjects who took chondroitin had a 69% increase in overall mobility (the ability to walk comfortably before experiencing pain), which is 50% more than those who received a placebo.4

Indications for use of glucosamine

Glucosamine as a medicinal product is included in the treatment complex for persons:

those suffering from pain when moving;
diagnosed with musculoskeletal diseases;
noting a decrease in the mobility of the joints and spine.

In the form of a dietary supplement, the product expands the list of indications:

stopping further destruction of cartilage tissue in diseases of bones, cartilage and joints;
prevention of degenerative changes in the organs of movement;
rehabilitation after injury;
replenishment of glucosamine deficiency in the elderly, as well as in athletes and those engaged in hard work.

If the load on the musculoskeletal system is excessive, then prophylactic intake of glucosamine is intended to ensure the health of bone and cartilage tissue through its additional intake.

How to use?

Dosage

Your doctor will be able to calculate the exact dosage you need, taking into account many factors, the main ones being your age, weight and the presence of joint diseases. The dose used in clinical studies was 800-2000 mg per day, which subjects took in equal amounts 2-3 times a day. On average, it is recommended to take chondroitin sulfates in a dosage of 400 mg to 1500 mg per day. As a rule, the reception is divided into 2-3 stages.

Release forms

Dietary supplements made on the basis of chondroitin sulfates have the following forms of release: capsules for oral administration, ointments, gels, creams, as well as injections in ampoules for intramuscular injections.

Ointments, gels and creams should not be used; they are considered safe, but there is no evidence to support their effectiveness. Injections are the most effective method, but capsules are still the most popular due to their ease of use.

How more effective?

It has been noticed that chondroitin capsules are more effective if consumed directly during meals. A sustained positive effect with this method of administration is observed after two weeks of using chondroprotectors. As for swelling and pain, the severity of these symptoms decreases about a month after starting to use the drugs.

It is extremely rare that supplement manufacturers recommend using their drug on an empty stomach - this is acceptable, but only if there is a corresponding recommendation for the drug.

How long to take chondroprotectors?

Chondroitin is usually used in courses. For prevention, courses lasting 6-8 weeks are usually prescribed once or twice a year.

Treatment usually involves courses lasting at least twelve weeks. On average, a course of 12 to 15 weeks is recommended, followed by a break in taking the drug for about 10 or 12 weeks, after which the course is repeated.

The best treatment results are achieved with long-term use of chondroitin. Thus, it is recommended to take supplements in courses for three to five years. In total, over the course of one year, chondroprotectors should be taken for about 150 days.

Reviews of the biological supplement

The drug is actively used by athletes, especially bodybuilders. But the drug is also purchased for prevention by people who do not lead an active lifestyle. Buyers are positive towards the complex and observe changes in their joints for the better.

Today, ginseng has proven itself well in bodybuilding. It perfectly fights fatigue, thirst, increases strength, and most importantly, improves recovery processes, the functioning of the respiratory system and the performance of the body as a whole.

An alternative to ginseng is asparkam, a drug that replenishes the lack of potassium and magnesium in the body, increases performance and reduces fatigue. Asparkam and bodybuilding, as consumers note, are two parts of one whole.

Contraindications

Preparations made on the basis of chondroitin sulfates can be used by almost all people, with rare exceptions. The use of such drugs is contraindicated for persons suffering from allergies to the components of the drug and to shellfish, since glucosamine and chondroitin are often produced from shellfish.

In addition, the use of chondroitin supplements is contraindicated in people suffering from thrombophlebitis or those with a history of any bleeding disorders.

People with asthma should be careful when taking medications containing chondroitin, as there are several known cases where the drug caused difficulty breathing.

Chondroitin supplements have not been studied in pregnant or breastfeeding women, so their effects on fetuses and newborns are unknown. For this reason, during pregnancy and lactation it is better to refrain from using drugs containing chondroitin.

What are joints and ligaments made of?

Let's talk about what ligaments and joints are made of. I won't go into detail, but even a brief summary from a high school biology course will help you better understand how to protect your joints.

So, a joint is a movable connection of bones separated by a gap and located inside the so-called articular capsule. The elements of the joint are:

Joint cavity.
Epiphyses (ends of bones).
Cartilage.
Capsule.
Synovial membrane.
Synovial fluid.

The normal functioning of joints depends on many substances, and some of the main ones are chondroitin and glucosamine. Without them, synovial fluid will not be able to efficiently perform its functions, that is, prevent friction and wear of the joints. There will also be problems with calcium deposits.

And a little more theory. A ligament is a dense formation created by connective tissue. It connects bones or holds internal organs in place within the body. Damage to the ligament leads to unstable joint function. Among ligament injuries, the main one is sprain. Ligaments can be strengthened with the help of chondroprotectors.

Connective tissue gives the body mechanical strength and shape. The main elements of tissue are collagen and elastin. The first is protein threads that are particularly strong. The second is responsible for the stretchability and elasticity of the fabric.

Other diseases

The use of glucosamine chondroitin complex allows you to cope not only with diseases of the musculoskeletal system, but also with other disorders. The linings of blood vessels and organs consist of connective tissue, strengthening which can speed up the healing process or significantly reduce the chances of the disease returning. The dosage of the drug varies depending on the disease:

Glucosamine is effective against circulatory disorders caused by chronic venous insufficiency. If symptoms of this disorder occur, you must take 960 mg of the drug daily for 45 days.
To reduce high cholesterol levels , it is recommended to consume 1500 mg of glucosamine daily for 3.5 months. Regular intake will help to permanently normalize the concentration of this important component of metabolism.
Dietary supplements based on glucosamine are often used in the treatment of multiple sclerosis (damage to the sheaths of nerve fibers in the brain and spinal cord). The average dose for this disorder is 1000 mg daily for 6 months.
Damage to connective tissue can be caused not only by disease, but also by injury, such as a fracture or sprain . To speed up bone fusion and healing of microcracks, you need to take up to 3000 mg of glucosamine daily during the entire recovery period. A similar dose should be used by athletes and people practicing heavy physical activity.

“The effective dose of glucosamine for various diseases ranges from 960 to 3000 mg daily”