Rise in popularity of collagen
We all want to be healthy and look our best nowadays. In many such efforts to develop a healthy lifestyle and promote beauty from within, supplementation and the use of specific ingredients with active benefits have become a key components.
Ingredients that may promote a healthier lifestyle, whether it's for health and fitness, healthy aging, or beauty, are in great demand. As a result, collagen has been increasingly popular in recent years for this reason.
Collagen supplements have lately gained popularity, making them one of the most popular supplements on the market. According to Global Market Reports, the collagen peptide industry generated roughly $2950 million in sales in 2018, with that figure predicted to rise to $4150 million by 2025.
Skip to section:
- What is collagen?
- Why is collagen good for you and your fitness routine?
- Benefits of collagen supplements
- Should you include collagen supplements in your workout routine?
- How much collagen should you take?
- Should you take collagen pre-workout or post-workout?
- Incredible, but an incomplete protein supplement
What is collagen?
It is a structural protein present in the human body's tendons, ligaments, muscles, bones, vasculature, cartilage, skin, and gastrointestinal system. This is the heaviest protein in your body, accounting for 35% of total protein content.
The name "collagen" comes from a Greek word that means "glue." In reality, collagen serves as a glue that holds your body together. Proline, glycine, and arginine are conditionally necessary amino acids found in collagen. Conditionally essential amino acids are those that your body creates; nonetheless, essential amino acids must be consumed since your body cannot produce them on its own.
One of the reasons why collagen supplements are so popular is because of this. So far, 29 different kinds of collagen have been found. Types I, II, and III are the most common in the human body.
Collagen has been shown to improve the condition of the skin and help eliminate wrinkles in several studies. It also helps to maintain the health of your hair and nails. Collagen has also been shown to aid with joint discomfort. Collagen is now widely used in a variety of functional meals, such as protein bars, baked products, and so on. Collagen has been promoted in the fitness industry as a supplement for muscle repair and muscle building. Is this statement correct? This article will help you to do an in-depth analysis of how collagen supercharges your workout and bodybuilding exercises.
Why is collagen good for you and your fitness routine?
Collagen has been shown to be beneficial for your exercises in various studies. Several research and studies back up the idea that taking collagen before and after a workout is beneficial.
Now, what does collagen protein do? Well, it's all about mending the fascia and connective tissue. Assume you add a pre-workout and vitamin C to the mix. In such instances, it will boost collagen production in the body during the critical post-workout recovery period.
This has the potential to offer your joints additional strength, improve their overall health, and make them more injury resistant. That's quite terrific! Let’s just get straight to the point.
Benefits of collagen supplements
Collagen is the most important structural component in your body. It can be found in 90% of the connective tissues. Collagen has a high bioavailability and amino acid profile, making it an excellent post-workout supplement that is quickly absorbed and repairs and restores the proteins that are broken down during exercise. Let's read about its benefits in depth.
01. Aids in muscle repair and growth
As a result of oxidation, muscle microlesions, and inflammatory responses, your muscles lose protein as you exercise for extended periods of time. Protein synthesis decreases during exercise and swiftly rises post-workout for a lengthy period of time, according to several studies.
By promoting muscular anabolism, consuming a high-protein diet after an exercise aids in the restoration of lost proteins in muscles. Collagen has a high amount of amino acids, making collagen for muscle growth an ideal choice.
02. Decreases your recovery period
The two primary elements that lead to the repair of torn and ruptured muscles are the regeneration of muscle fibers and the formation of connective scar tissue. Collagen formation is critical for these two elements. The rates of collagen formation were measured for three weeks following a muscle injury in research. Collagen production rates in muscle cells were shown to be higher at that time, according to the study. Type III collagen production was at its peak during the first week of muscle tear repair. It has to do with the connective tissue's development of flexibility.
Type I collagen began to grow as the healing process progressed, and it was connected to the increased strength of newly created muscle fibers and connective tissues. Thus, we can say collagen supplement is protein supplement for muscle repair and restoration.
03. Strengthen joints, bones and ligaments
There are immense benefits of collagen supplements for people who are into health and fitness. Collagen provides strength to joints, bones, and ligaments, which can assist avoid injuries. Pressure is created on your joints when you conduct weight-oriented activities, such as lifting heavyweights. Injuries may occur as a result of this.
To avoid injuries, you need strong bones and joints. Over the course of two years, research on three different categories of athletes found that supplements mixed with collagen peptides, arginine, and BCAA reduced tendon-ligament and joint injury rates.
Another research was done to see how regular collagen peptide intake affects the structure of the Achilles tendon. It was revealed that adding collagen resulted in an increase in collagen fiber , indicating increased tendon strength. As a result, persons who perform weight training can lift heavyweights with a certain amount of ease.
04. Helps to reduce joint pain associated with sports injuries
Joint discomfort can be caused by weightlifting, completing heavy-duty weight workouts, or participating in numerous sports or intensive exercises. Collagen supplement has been shown in a number of trials to be effective in relieving joint discomfort caused by workouts or other strenuous physical activity. Collagen supplements aid to enhance joint function and flexibility when working out.
05. Assists in the production of natural creatine
When you're performing heavy lifting at the gym, your muscles search for a quick and immediate supply of energy, which comes in the form of ATP (Adenosine Triphosphate). It is a chemical compound that cannot exist without the presence of creatine. Glycine, methionine, and arginine are needed to make creatine. These three amino acids are abundant in collagen, with arginine and glycine being the most abundant. As a result, collagen supplement has the potential to improve creatine and, ultimately, ATP synthesis. The higher the ATP levels, the more will be your muscle energy and you will see a difference in your workout capacity at the gym.
06. Contributes to the nutritional enrichment of muscles
Collagen supplement contains arginine, which helps to improve blood flow in the body. It's a vasodilator, which means it helps to relax and expand blood vessels. Your muscles receive more oxygen and other critical nutrients as your blood vessels expand. This aids in the rehabilitation of muscles. It is especially beneficial for weightlifters since it aids muscle recovery after an injury or over-exertion. It also soothes sore muscles after heavy workouts.
Should you include collagen supplements in your workout routine?
While collagen supplement is usually regarded as safe for everyone to have, collagen benefits for women especially may vary if you're pregnant or breastfeeding. You should see your doctor before taking it. If you're a vegan or vegetarian, keep in mind that many collagen supplements come from animals, so look for a vegan-friendly supplement.
There are a plethora of collagen-rich foods to choose from if you want to incorporate collagen into your workout diet. You may take collagen supplements in powder, gummy, or tablet form, or eat collagen-rich foods like bone broth, fish with the skin on, and eggs. out.
How much collagen supplement should you take?
Collagen production is boosted by consuming 15 grams of collagen and 50 milligrams of vitamin C 30-60 minutes before an exercise, according to a study.
The workouts we're talking about are anaerobic in nature once again (quick bursts of energy for a short period). We're talking about weightlifting and high-intensity exercises like HIIT or plyometrics.
Should you take collagen pre-workout or post-workout?
Takin collagen supplement has been shown to be advantageous to your workouts in studies. The studies back up the assumption that taking it before a workout is beneficial.
It's all about mending the fascia and connective tissue. Assume you add a pre-workout and vitamin C to the mix. In such instances, it will boost collagen production in the body during the vital post-workout recovery period. However, if you decide to take collagen to speed up your recovery during rehab, taking it 15-30 minutes before your workout might be more beneficial. As you execute your rehab activities, you'll have the highest levels of collagen peptides circulating in your body.
However, if you're consuming collagen protein shakes for general recuperation, there's probably no difference in whether you drink them before or after your workout.
Collagen supplements have the potential to offer your joints additional strength, improve their health, and make them more injury resistant. That's something really terrific!
Incredible, but an incomplete protein supplement
Bodybuilders, gym-goers and weightlifters can benefit from collagen for a variety of reasons. However, if you're hoping to replace all of your protein with collagen protein, then you are setting off on the wrong path. Despite its numerous advantages, collagen is not a source of dietary protein. Dietary protein is the type of protein you eat to keep your blood sugar in check and that keeps you feeling satisfied for longer. Collagen has a unique amino acid composition, yet one of the nine necessary amino acids is missing. It can be used with whey protein supplements and a well-balanced, nutrient-dense diet but it wont replace the dietary protein requirement.
Massive muscles are always the result of a combination of food, exercise, and supplements. If you want a great website that talks mainly about these 3 things, then www.dreamstrength.com/ is the place to go. Keep working out, and don't forget to eat properly and exercise while using supplements like collagen.
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