May Prevent Bone Loss
Your bones are made mostly of collagen, which gives them structure and strength .
Just as the collagen in your body deteriorates with age, so does bone mass. This may lead to conditions such as osteoporosis, which is characterized by low bone density and a higher risk of bone fractures .
Studies note that collagen supplements may help inhibit the bone breakdown that leads to osteoporosis .
In a 12-month study, post-menopausal women took either a calcium and vitamin D supplement with 5 grams of collagen or a calcium and vitamin D supplement with no collagen daily.
At the studys end, those taking the calcium, vitamin D, and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown than those who took only the calcium and vitamin D. The collagen group also had lower loss of bone mineral density .
Another study found similar results in 66 post-menopausal women who took 5 grams of collagen daily for 12 months. Those who took the collagen exhibited an increase of up to 7% in their bone mineral density compared with those who didnt take collagen .
BMD is a measure of the density of minerals, such as calcium, in your bones. Low BMD is associated with weak bones and osteoporosis risk (
Although these results are promising, more human studies are needed.
Collagen Protein And Fitness
Collagen levels in your body decrease with age, and it can also happen due to a poor diet. Thats when supplements come in to help replenish collagen stores.
Heres how collagen peptides can contribute to boosting fitness and athletic performance.
Collagen aids fitness recovery. Collagen can help you recover from exercise by helping to fuel your muscles with a high-quality protein source. During your workout, your body breaks down muscle tissue, and protein helps to repair this tissue. Grow those muscles and go back to the gym, feeling stronger!
Collagen supports joint and ligament health as well. It helps to ease joint pain and reduce the risk of deterioration. Besides, collagen protein is an easy way to get that added protection.
Latoya Warner, Fitness Specialist & CEO at Lacey Warner Fitness
Forms Of Collagen Supplements
Most collagen supplements are sourced from animals, particularly pigs, cows, and fish .
The composition of supplements vary, but they typically contain collagen types I, II, III, or a mixture of the three.
They can also be found in these three main forms :
- Hydrolyzed collagen. This form, also known as collagen hydrolysate or collagen peptides, is broken down into smaller protein fragments called amino acids.
- Gelatin. The collagen in gelatin is only partially broken down into amino acids.
- Raw. In raw or undenatured forms, the collagen protein remains intact.
Of these, some research shows that your body may absorb hydrolyzed collagen most efficiently .
That said, all forms of collagen are broken down into amino acids during digestion and then absorbed and used to build collagen or other proteins your body needs .
In fact, you dont need to take collagen supplements to produce collagen your body does this naturally using amino acids from whichever proteins you eat.
Yet, some studies suggest that taking collagen supplements may enhance its production and offer unique benefits .
Summary
Collagen supplements are typically sourced from pigs, cows, or fish and may contain types I, II, or III collagen. Supplements are available in three main forms: hydrolyzed, raw, or as gelatin.
Some evidence indicates that collagen supplements may reduce wrinkles and alleviate joint pain.
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Claim: Collagen Supplementation Helps To Maintain Muscle Mass And A Healthy Body Weight
Consensus: Yesâas long as it’s in conjunction with a healthy diet and exercise. High-protein diets reign supreme when it comes to maintaining and building lean mass. The more muscle you have, the more calories you burn at rest and during exercise, which makes weight maintenance and fat loss much easier. High-protein diets also help suppress appetite, which means you’re less likely to cheat!
Being a protein, collagen contributes to total protein intake, and has been shown to be helpful for maintaining muscle mass, particularly in the elderly. The only drawback is that collagen is not particularly high in leucine, the primary amino acid responsible for initiating muscle protein synthesis . So, don’t rely on collagen for all of your daily protein needsâchoose a variety of quality protein sources.
How Do Collagen And Whey Evaluate
Lets dive into the analysis surrounding whey protein and collagen protein and see how they examine. From a non-biased perspective, that is how the 2 proteins stack up:
Absorption Price
Whereas its typically touted that whey protein is absorbed shortly and simply, analysis has really confirmed that it takes the physique about 1.5 hours to digest viscous liquids . Not solely that, however the physique can solely digest 8-10 grams of whey protein per hour.
This implies doubtlessly half of your protein shake will not be even being absorbed.
Nonetheless, you CAN increase the whey absorption fee by including digestive ENZYMES. Analysis has discovered that consuming whey protein together with sure enzymes can improve amino acid absorption by 127%. So higher absorption could also be so simple as including a digestive enzyme complement.
Hydrolyzed collagen is already damaged down and pre-digested in order that when it enters the physique, it may be simply absorbed and utilized.
Analysis has discovered that the hydrolysis of collagen was related to an enhanced absorption fee of collagens principal amino acids 20 minutes post-ingestion. A extra detailed look into how collagen is digested and utilized within the physique might be discovered right here.
Muscle Constructing
Winner: Tie
Harm Restoration and Ache Reduction
Winner: Collagen
Bone Density
Winner: Collagen
Amino Acid Profile
Winner: Tie
Collagen Protein vs Whey for Bodybuilding
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What Supplement Companies Say About Collagen Protein
The premise in favour of collagen protein goes something like this.
Over time natural collagen levels decline in your joints and connective tissue. Therefore, supplementing with a collagen protein will help replace the declining collagen, thereby helping you bounce off the walls like a spring chicken on acid, well into your old age.
Not only that, but it helps you to build muscle too. After all, collagen is the foundation of so many things, so its only logical it will be superior for those gains.
Plus, science says its true .
But whats the truth? Is collagen protein really going to help you build more muscle than ever before? Is it time to ditch the whey and opt for the collagen instead?
How Much Collagen Per Day For Bodybuilding
According to a 2015 randomized controlled trial published in the Journal of Nutrition, increasing daily doses to 15 grams of hydrolyzed collagen can improve muscle mass and body composition. Collagen peptide supplementation combined with resistance training showed improved body composition and increased muscle strength among the studys participants .
To ensure your body is able to make the most out of the collagen you consume, consider taking vitamin C with 15 grams of collagen. Vitamin C is necessary for the synthesis of hyaluronic acid, which is what helps relieve joint pain and helps speed up recovery time. Hyaluronic acid helps boost collagen production in the human body. Bodybuilders, fitness enthusiasts and those focusing on building muscle should consume 15-20 grams of collagen with 50-100 milligrams of vitamin C from foods and drinks or supplements around 30-60 minutes prior to weight-bearing exercise. Gainful offers a Collagen Performance Boost supplement that actually combines vitamin C and collagen into a single formula, making it easy to get proper amounts of both. The Collagen Performance Boost contains a scientist-recommended dosage of vitamin C, which enhances uptake of collagen and absorption of collagen into tissue. Your formula dose is based on your body and your goals, taking the guesswork out of collagen supplementation for bodybuilding.
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Does Collagen Help With Muscle Growth
Yes, collagen can help with muscle growth. It composes roughly 1-10% of muscle tissue, so it is definitely worth trying a collagen supplement if you are looking for something that increases muscle strength through growing the muscle. The effects of collagen will depend on how regularly you take collagen, which kind you take, and how your body responds to the supplement. Marine collagen is the cleanest and best type of collagen for your overall health. It is great for skin-related issues as well as strengthening muscles and joints. Some of the positive effects of collagen include stronger joints, a healthier gut, and glowing skin. If you do not choose marine collagen for whatever reason, try to ensure you are getting the cleanest supplement you can. This means choosing grass-fed bovine collagen, or organic chicken collagen. In order for your muscles to grow, muscle protein synthesis must occur. This is the process for the formation of new protein, which requires amino acids and additional protein. Feeding your body these things through food and supplements is how your body continues this process. Besides taking collagen, there are plenty of protein-packed foods that will help you increase muscle mass. In order to have a lean body mass composed primarily of muscle, your diet is key. You cannot increase your muscle mass solely by taking collagen. It will certainly help, but you need a variety of protein sources both to be healthy and to create muscle growth.
May Relieve Joint Pain
Collagen helps maintain the integrity of your cartilage, the rubber-like tissue that protects your joints.
As the amount of collagen in your body decreases with age, your risk of degenerative joint disorders such as osteoarthritis increases .
Some studies suggest that collagen supplements may help improve symptoms of osteoarthritis and reduce overall joint pain .
A review of studies in people with osteoarthritis found that taking collagen led to significant improvements in joint stiffness and overall osteoarthritis symptoms .
Researchers have theorized that supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen. In turn, this may lead to lower inflammation, better joint support, and reduced pain .
Even though the research is promising, experts caution that stronger evidence is still needed before recommending collagen as a treatment for osteoarthritis.
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Claim: Collagen Supplementation Reduces The Appearance Of Cellulite
Consensus: This is quite promising! A 2015 study showed that long-term supplementation with bioactive collagen peptides significantly improved the appearance of cellulite in women of healthy body weight . It should be noted that collagen creams are not effective. The molecules are too large to be absorbed by the skin.
Collagen As A Protein Source
When building muscle, theres an important concept to understand and focus on. Its called nitrogen balance. Heres how it works:
- Nitrogen positive = muscle growth
- Nitrogen negative =muscle loss
Wait, are you saying what I think youre saying?
I dont read minds , but likely, yeah. Im saying what youre thinking Im saying.
What Im saying is that Collagen is actually more powerful than Whey on a gram per gram basis . Were you listening to that?! Here, Ill repeat it, because my mind was bucking blown when I heard this too. Gram per gram, Collagen is more powerful than Whey when it comes to eliciting a positive nitrogen balance. And what do we now know about positive nitrogen balance? Oh, right.
Positive Nitrogen Balance = Muscle Growth.
Whats synonymous with muscle growth again? Gains, fat loss, improved performance, look better naked. And look better in your lulu too, if thats your thing .
Dont get me wrong, Whey Protein still plays its own role, given that its a faster digesting protein than Collagen, but I definitely think Collagen needs to be added in to the mix. In fact, Id suggest throwing out your lame casein protein and throwing Collagen in instead.
Hint: casein protein currently sucks, has always sucked, and always will suck. Also, it tastes chalky and terrible. Suck factor levels way over 9,000.
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Collagen Peptides Vs Whey Protein For Muscle Growth
Hear from McMaster University professor, Stuart Phillips, on collagen vs whey protein: A head to head assessment for muscle growth.
10 Aug 2020
5 min
#Blog#Medical Nutrition #Global#Protein#Active Lifestyle#Nutrition
It is well understood that protein is beneficial for muscle growth, however, it is one molecule in particular that is crucial. Leucine is a key molecule for muscle growth, and some proteins contain more leucine than others.
We interview Stu Phillips to share the details of his research taking collagen and whey protein head-to-head for muscle growth.
Q. Lets talk a little about your background, and how you have ended up focusing on what you do now?
I have been with McMaster University now for 23 years, and my research focuses on skeletal muscle. We consider age with younger people and older people, then consider what happens in muscle with resistance exercise , or with immobilisation or bed rest .
Outside of work, my true passion is rugby. I dont play any more, but I love watching it! I also love staying fit.
Q. You have released some recent research can you tell us about it?
A PhD student of mine, now Dr Sara Oikawa, did a great job comparing collagen peptides with whey protein to show the impact on muscle protein synthesis at baseline and with resistance exercise.
In line with our hypothesis, proteins that contain higher leucine like whey are superior in stimulating muscle protein synthesis.
Dr. Stuart Phillips, McMaster University
Related reading…
When To Take Collagen Protein
For the best of all worlds, you should take collagen ~60-120 minutes pre-workout.And to hedge your bets, you could take collagen again 6 hours later. Or 6 hours earlier, if you train in the evening.This is because pre-workout collagen may help you avoid injuries. Also, since collagen peaks in the blood 60-120 minutes after you take it. Then, it remains in your system for another 6-12 hours.Thus, you should spread collagen feedings apart by ~6+ hours or so. That is, if you plan to take collagen twice per day.Now, in theory, taking collagen 2x/day should work better. Since this would get you more collagen synthesis. But we dont have any studies to tell us for sure.
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Can You Count Collagen Towards Your Daily Protein Macros
Some people prefer to count collagen towards their total protein macro, and some people dont. If this is confusing to you, youre not alone! A quick Google search likely leads to conflicting advice.
Here are the facts. Collagen supplements provide calories, which means it’s giving your body energy that should be allocated somewhere in your macros. Also, collagen does provide protein, and even shows this on a nutrition label.
The reason why some people don’t count some collagen forms towards their protein macros is because collagen is not technically a complete protein. It lacks an essential amino acid and is low in others compared to complete protein sources.
Technically this is no different than most plant-based protein sources, which are also considered incomplete.
The most important thing is to avoid getting your protein solely from collagen peptides.
As long as youre eating additional sources of protein, you can be sure that youre getting all of the essential amino acids necessary for protein to function in the body. And in that case, theres no reason not to count collagen towards your protein goal.
Why Collagen Dietary Supplements Are Vital For Adults Does Collagen Protein Build Muscle
Collagen is a fibrous, structural protein thats discovered abundantly in people and all mammals. The phrase collagen is derived from the Greek phrase for glue. It was so named for its potential to show to soluble gelatin when heated in water.
Collagen is a vital constructing block in bones, ligaments, tendons, and muscle. It performs an enormous position within the well being of your hair, pores and skin, and nails. As with all protein buildings, collagen is constructed from amino acids. Collagen accommodates 19 amino acids and eight important amino acids. The primary aminos that make up collagen are glycine, proline, hydroxyproline, and arginine.
Glycine is a nonessential amino acid thats thought of the most important and simple, nonessential amino acid in humans and has been discovered efficient in bettering the well being and power of each people and animals.
Arginine is a semi-essential amino acid. Which means that though its produced and synthesized by the physique, generally extra is required from the food plan . For that reason, its a frequent complement seen amongst health professionals. Arginine is the substrate for nitric oxide, which is important for getting good blood movement to energetic muscle groups and regulating blood stress. It additionally performs a task in wound and harm therapeutic.
Within the human physique, collagen molecules make up:
30 p.c of all protein within the human physique
65-80 p.c of the proteins in a ligament
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Foods That Contain Collagen
Foods that contain gelatin, such as bone broth, provide collagen. Gelatin is a protein substance derived from collagen that has been processed .
Collagen is found in the connective tissues of animals. Thus, foods such as chicken skin, pork skin, beef, and fish are sources of collagen .
Vitamin C is crucial for collagen synthesis, so you should also be sure to eat foods rich in this vitamin, such as citrus fruits, broccoli, and bell peppers .
More research is needed to determine whether eating collagen-rich foods helps increase collagen levels in your body, as they may not have the same benefits as supplements.
Digestive enzymes break down the collagen in food into individual amino acids and peptides. However, the collagen in supplements has already been broken down, or hydrolyzed, which is why its thought to be absorbed more efficiently than collagen from foods.
Summary
Collagen is the most abundant protein in your body. You can increase your intake of collagen by taking supplements or eating animal foods and bone broth. However, absorption from food may not be as efficient as from supplements.
Collagen supplementation provides a variety of health benefits.