You’re probably experiencing collagen noise, but before you write it as another fad, our expert trainers will break what it is, the benefits, where it can go wrong, and how you can add the right type of collagen quality to your nutrition plan.
What is collagen?
Collagen, the raw form of gelatin, is the main structural protein that forms connective tissue and the extracellular matrix of the human body. Collagen is a durable, supportive material that gives us bones, organs, skin and connective tissue, flexibility and strength. About 90% of our organic bone mass and about 80% of our skin are made from collagen. [i]
Structurally, collagen is a rigid fibrous form of protein that is not well absorbed by people, unless it is prepared or boiled for many hours to “release” its repeated amino acid peptides glycine-proline-x (where "x" can be any amino acid) . To obtain a sufficient amount of collagen, we must consume a sufficient amount of bony fish, oily fish, chicken skin, or pieces of meat that connect the tissue slowly mixed in the broth.
Why does it matter?
We all need enough protein to maintain the integrity of our tissues, skin and digestive system. If you do not get enough collagen in your diet plan, you can miss out on many benefits.
Under, substitute skin.
Were you disappointed with the latest “age-related” topical serums and lotions, or were you scared because of the cost of other cosmetic procedures that promise younger skin? Then you will be pleased to know about it: several studies have shown that an oral supplement with collagen peptides significantly improves skin hydration and elasticity and significantly reduces wrinkles in just a few weeks. [ii] [iii] [iv]
It has been shown that the use of collagen peptides as a supplement has a beneficial effect on the morphology of cellulite, which greatly facilitates the smoothing of an uneven protein matrix that supports our skin. [v]
Leaner and more muscular body.
The benefits of protein supplements in active people are well understood and well known. And now we find that collagen peptides can offer unique benefits for older men with age-related muscle loss (sarcopenia). A single double-blind study showed that daily supplementation of collagen peptide in combination with resistance training, improved body composition, and increased muscle strength in older men have sarcopenia compared with placebo. [vi] Men who took collagen peptides after exercise gained a leaner mass and lost more fat mass than those who did not receive additional post-workout collagen peptides.
More firm joints.
If you have stiff joints, narrow tendons, or frequent and intense workouts that strengthen the joints, you can take a daily dose of collagen peptides. For several months, the addition of collagen peptide appears to contribute to the structural integrity and mechanical properties of the tendons. [vii] Collagen peptides have also shown potential as therapeutic agents to support the treatment of osteoarthritis and joint health. [viii] [ix]
Like our skin, the lining of our digestive tract is technically the outer surface of the body. The lining acts as a vital barrier to protect us from pathogens and other substances. Therefore, it is important to keep it healthy and intact. Amino acids found in collagen also uniquely support the health and integrity of our digestive lining, not just the skin. [x]
It’s not just the old wife’s story that soothing bone broth is a useful method to alleviate the disease and increase the strength of our immune system (through a healthier bowel).
Better to sleep.
Few things can make us look or feel younger and more energetic than a solid night of sleep. And although there are hundreds of sleep aids available, as well as dozens of over-the-counter drugs that promise a more restful sleep – what if the real solution could be part of your snack before bedtime?
Choosing quality collagen:
With so many benefits, it is important to choose a high-quality collagen supplement. When you are looking for a high-quality collagen supplement, Anika Trainer recommends looking for one that has minimal (and recognizable) ingredients and low sugar levels. It must also be manufactured at a GMP certified facility (a GMP stamp must be shown on the bottle) to check its safety. Although Anika's coach is a huge fan of ours. Collagen enriched with chocolate and vanilla, she recently enjoys our new flavored collagen which is now available online and launched in clubs at the end of this month. Best thing about it? The refractory supplement will make it easier to add to low-protein foods, such as organic, gluten-free oatmeal; coffee; and homemade soups.
If you are just starting out with collagen, our trainers recommend taking 10 to 20 grams per day (1 to 1 scoop for 3-4 weeks), since this mode is a good starting point for starting changes.
If you are not sure how to add collagen to your meal plan, try adding powder to some of the following foods and drinks:
- Coffee and cocktails
- Pasta Sauces
Although the ways to add collagen to your diet plan seem limitless, be sure to check out some of our nutritionists' favorite collagen recipes. Here isIf you find new ways to incorporate collagen in your diet, be sure to share your ideas with us!
– Weight Loss Staff
This article is not intended to treat or prevent diseases, nor is it a substitute for medical treatment and an alternative to medical advice. The use of recommendations in this and other articles depends on the choice and risk to the reader.