As many of you know, I have a bit of an obsession with nutrition strategies for optimizing ACL recovery. One of the hottest topics in this area right now is collagen supplementation. While research is still developing, several studies suggest that around 15g of collagen might provide benefits. But with commercial collagen products carrying a hefty price tag, we’ve been exploring homemade alternatives—and it’s been quite the learning journey!
Student-Led Innovation in the Lab
A huge shout-out to my fantastic students, especially @Julia Gruszczynska (Research) and @Jane Francis (Student), for their curiosity and contributions. Last semester, you all experimented with bone blocks as a natural collagen source. Special recognition goes to @Ryan Lowry (Research), who pointed out in his reflective practice that the dose of collagen per jelly—using Keith Barr’s recipe—was much lower than the 5-20g seen in studies. This raised an important question:
How can we create a homemade collagen supplement that actually delivers an effective dose?
The Great Gelatin Experiment
Taking inspiration from our discussions, I attempted to make collagen-rich smoothies using leaf gelatin and orange juice—a complete disaster! Thankfully, Julia had a genius suggestion: buy bulk gelatin from a Polish shop. Success! I picked up 50g sachets for just €1.50 each, making this a cost-effective alternative to pricey supplements.
Then came Jane’s turmeric jelly experiment. Since turmeric is known for its anti-inflammatory properties, she decided to incorporate it into a gelatin-based supplement. But there was one problem—her jelly wouldn’t set. After some investigation, we found out why:
The Science Behind Jelly Failures
Certain foods contain proteases—enzymes that break down proteins and prevent gelatin from setting. Some major culprits include:
✅ Kiwi
✅ Pineapple
✅ Ginger (turmeric belongs to the ginger family!)
Armed with this knowledge, I decided to flip the script. Instead of seeing proteases as the enemy, I experimented with using them to create a drinkable collagen shot instead.
My DIY Collagen Shot Recipe
Here’s what I blended together:
🥄 20g gelatin
🍍 100g fresh pineapple (for vitamin C, which aids collagen synthesis)
💧 80ml water
The result? A homemade collagen shot packed with 20g of gelatin and 53mg of vitamin C. It’s surprisingly tasty and a fun alternative to commercial supplements.
The Takeaway
This journey highlights the importance of critical thinking and hands-on experimentation in nutrition. Thanks to my students’ curiosity and engagement, we’ve discovered budget-friendly ways to optimize collagen intake and gained valuable insights into food science along the way.
I’ll keep tweaking recipes—Keith Barr, watch out! 😉
Have you experimented with homemade collagen sources? Share your experiences in the comments!