Learning from Keith Baar
The scientist who figured out how to feed your tendons—and save athletes from career-ending injuries
The Story
For decades, sports medicine treated tendons and ligaments as "dumb ropes"—mechanical structures that either worked or tore, with nothing to be done except surgery and rest.
Keith Baar proved everyone wrong.
As Director of the Functional Molecular Biology Lab at UC Davis, Baar discovered that connective tissue is highly metabolically active and responds to specific combinations of loading and nutrition.
His most famous finding: gelatin + vitamin C, taken before brief loading exercises, doubles collagen synthesis.
This single discovery has changed how professional teams approach injury prevention and rehabilitation. Athletes who would have needed surgery are now returning to play. Careers that would have ended are being extended.
Who is Keith Baar?
| Credential | Detail |
|---|---|
| Role | Director, Functional Molecular Biology Lab, UC Davis |
| Known For | Gelatin + Vitamin C protocol for tendon health; tendon mechanobiology |
| Teams | Chelsea FC, USA Track and Field, Denver Broncos |
| Publications | Landmark research on collagen synthesis and tendon adaptation |
Baar consults for elite sports organizations worldwide. When a star player has a tendon problem, his protocols are often the first call.
What ISP Students Learn
Lesson 1: You Can Feed Your Tendons
The breakthrough insight: tendons and ligaments need specific nutrients to rebuild—and those nutrients are different from what muscle needs.
Muscle needs leucine and essential amino acids. Collagen (tendons, ligaments) needs glycine, proline, and vitamin C.
Baar's research showed that consuming 15g of gelatin (hydrolyzed collagen) with vitamin C before exercise doubles collagen synthesis in connective tissue.
The timing matters:
- Consume 30-60 minutes before exercise
- The amino acids peak in blood at about 1 hour
- Exercise "pumps" these nutrients into the tendon
What this means for young athletes: Bone broth, gelatin, or collagen supplements before training can actually strengthen tendons—not just muscles.
Lesson 2: Tendons Have a Refractory Period
Here's something counterintuitive: more loading isn't better for tendons.
Baar's research on engineered ligaments showed that:
- Tendon cells respond to loading for about 10 minutes
- After that, they "turn off" even if loading continues
- They need 6-8 hours to reset before they can respond again
This means long therapy sessions are less effective than multiple short sessions.
Baar's protocol:
- 3 sessions per day
- 5-10 minutes per session
- At least 6 hours between sessions
What this means for young athletes: For tendon health and rehab, brief frequent loading beats long grinding sessions.
Lesson 3: Exercise "Addresses" Where Nutrients Go
Baar uses a brilliant analogy: exercise puts a "mailing address" on nutrients.
When you're resting: Amino acids circulate evenly throughout the body. The liver takes a big cut. Nothing is specifically directed to your muscles or tendons.
After exercise: Blood flow to the worked tissue increases up to 20x. Nutrient transporters are upregulated on the cell surface. The "package" (nutrients) is delivered specifically to the "address" (the tissue you worked).
This is why post-workout nutrition works—and why timing matters.
"Without exercise, nutrients are delivered randomly. With exercise, they're delivered specifically."
What this means for young athletes: What you eat AND when you exercise work together. The exercise directs where the food goes.
Lesson 4: Leucine Is the Muscle Trigger
For muscle building specifically, Baar identifies leucine as the key switch.
Leucine is an amino acid that directly activates mTOR—the master regulator of muscle growth. Without enough leucine, the switch doesn't flip.
The threshold: About 2.5-3g of leucine per meal for young adults.
- Whey protein (20-25g): Easily hits the threshold
- Plant proteins (20g): Often falls short—need 30-40g or added leucine
For older adults: The threshold is higher due to "anabolic resistance." They may need 35-40g protein per meal.
What this means for young athletes: Not all protein is equal. Leucine content determines effectiveness.
Key Takeaways
| Lesson | One-Liner |
|---|---|
| Feed your tendons | 15g gelatin + vitamin C before exercise = double collagen synthesis |
| Brief and frequent | 5-10 min sessions, 3x/day, 6 hours apart for tendon health |
| Exercise "addresses" nutrients | Training directs food to the tissues you worked |
| Leucine flips the switch | 2.5-3g per meal triggers muscle building |
How This Shows Up at ISP
Keith Baar's research shapes injury prevention and tendon health education in the Bio Skill Tree:
- The gelatin + vitamin C protocol is taught for athletes with tendon issues
- "Micro-dosing" loading is part of the recovery curriculum
- The "address analogy" explains why post-workout nutrition matters
- Collagen-supporting foods (bone broth, slow-cooked meats) are emphasized
When ISP students learn about injury prevention, they learn that nutrition is part of the solution—not just rest and surgery.
The Collagen Connection
Baar's work connects to the broader picture of connective tissue health:
| Tissue | Key Nutrient | Loading Strategy |
|---|---|---|
| Muscle | Leucine + essential amino acids | Heavy resistance training |
| Tendon/Ligament | Glycine, proline, vitamin C | Brief isometric holds, 3x/day |
| Cartilage | Similar to tendon | Joint movement through full ROM |
Different tissues need different approaches. One-size-fits-all doesn't work.
Stiffness vs. Compliance
Baar also teaches that tendon properties should match the athlete's needs:
- Stiff tendons: Better for sprinters and jumpers (transmit force efficiently)
- Compliant tendons: Better for injury prevention (absorb energy, protect muscles)
Athletes prone to muscle strains may need MORE tendon compliance, not less. The training prescription depends on the problem.
Learn More
"For decades we treated tendons like ropes. They're actually responsive biological tissue—feed them right, and they'll adapt."