How To Use Gelatin To Grow Muscle

Gelatin, also known as hydrolyzed collagen protein or collagen hydrolysate, is a concentrated protein derived primarily from animal bones and hides. It's best known as the primary ingredient in flavored jelly powders, but it has a number of other industrial, culinary and health-related uses. Its neutral flavor and high concentration of natural protein make it an attractive choice for bodybuilders and athletes on protein-based, muscle-building diets, but gelatin has limitations in that role.

About Gelatin

Among the body's proteins, collagen is its fundamental building block. It's found in skin, bones, tendons, ligaments and muscle tissues, all crucial to the body's structure and musculature. Commercial gelatin is extracted from hides, bones, feet and other waste portions of animals after their meat has been processed for other uses. The collagen is ground into a fine granulated powder, of which over 85 percent is protein, according to the U.S. Department of Agriculture's nutrition database.

Amino Acids

Although it is very high in protein, hydrolyzed collagen is not considered a "complete" protein because it doesn't contain all nine essential amino acids. Unsurprisingly, it is extremely rich in the amino acids found in collagen, such as glycine, lysine and hydroxylysine. However, according to "The Health Professional's Guide to Dietary Supplements," it lacks the sulfur-based amino acids cysteine and methionine. This means that despite its high protein content, gelatin alone is poor fuel for muscle building.

Protein Blends

Gelatin is a desirable ingredient in a high-protein diet because of its versatility. Aside from the traditional desserts, it can be added to shakes and smoothies, swallowed as capsules or consumed as a beverage. From the manufacturing perspective, it's an inexpensive way to add protein to a wide range of products, from supplements to protein bars. The key is to work around its limitations by blending the gelatin with other protein sources, such as whey powder or egg albumen, that contain the amino acids it's missing.

Other Benefits

"The Health Professional's Guide to Dietary Supplements" cites studies that demonstrate hydrolyzed collagen's ability to maintain ligaments and reduce pain due to arthritis. While these do not have the direct effect of building muscle, they provide clear benefit to weightlifters, bodybuilders and other athletes whose joints regularly come under high levels of stress. Gelatin's ability to promote joint health might help minimize chronic injury and chronic joint pain, which indirectly contribute to the success of the muscle-building program.