Does Collagen Help with Muscle Growth and Recovery?
Collagen is a protein that is commonly associated with healthy skin, hair, and nails. However, recent studies have shown that collagen can also have a positive impact on muscle growth and recovery. In this article, we’ll explore the benefits of collagen for muscle growth, how it works, and the best ways to incorporate it into your diet.
What is Collagen?
Collagen is the most abundant protein in the human body. It is found in bones, skin, tendons, ligaments, and other connective tissues. Collagen is a vital component of our body, as it provides structure, elasticity, and strength to various tissues.
Collagen is made up of amino acids, including glycine, proline, and hydroxyproline. These amino acids play a crucial role in maintaining healthy skin, hair, and nails. Additionally, collagen is also essential for joint health, as it helps to cushion and protect the joints.
Collagen for Muscle Growth & Recovery
Collagen can also have a positive impact on muscle growth. When it comes to muscle growth, collagen is particularly important because it makes up a significant portion of the extracellular matrix (ECM) that surrounds muscle fibers. The ECM provides support and structure to the muscle tissue, and collagen is one of the main components of this matrix.
In addition, collagen plays a role in the growth and repair of muscle tissue, as well as the formation of new blood vessels that supply nutrients and oxygen to the muscles. Studies have shown that supplementing with collagen can improve muscle mass, strength, and function.
One study published in the British Journal of Nutrition found that supplementing with collagen peptides can improve body composition and increase muscle mass in elderly men with sarcopenia, a condition characterized by a loss of muscle mass and strength. The study participants took 15 grams of collagen peptides per day for 12 weeks and saw significant improvements in muscle mass and strength.
Can Collagen Help Reduce Muscle Soreness after Workout?
Collagen can also help to reduce muscle damage and inflammation caused by exercise. A study published in the Journal of the International Society of Sports Nutrition found that supplementing with collagen can reduce exercise-induced muscle damage and improve recovery. The study participants took 20 grams of collagen peptides per day for 8 weeks and saw a significant reduction in muscle soreness and inflammation.
How Does Collagen Work for Muscle Growth & Repair?
Collagen works by providing the building blocks for the growth and repair of muscle tissue. Collagen is rich in amino acids such as glycine, proline, and hydroxyproline, which are essential for the production of collagen fibers in the body. These amino acids are also important for the synthesis of other proteins that are crucial for muscle growth, such as creatine and myosin.
Collagen also helps to improve joint health, which is essential for supporting muscle growth. When joints are healthy and free from pain and inflammation, it is easier to perform exercises that promote muscle growth and strength.
Best Ways to Incorporate Collagen into Your Diet
Collagen is found in many foods, including bone broth, chicken skin, fish skin, and egg whites. However, the most effective way to supplement with collagen is through a collagen peptide supplement. Collagen peptides are highly bioavailable and easy to digest, making them an ideal choice for those looking to boost their collagen intake.
Collagen peptide supplements can be found in powder or liquid form and can be added to smoothies, coffee, or any other beverage. They can also be added to recipes such as soups, stews, and baked goods.
It’s important to note that not all collagen supplements are created equal. When choosing a collagen supplement, it’s essential to choose a high-quality product that is sourced from grass-fed, pasture-raised animals. This ensures that the collagen is free from harmful additives and contaminants.
Benefits of Collagen for Muscle Growth & Recovery – Conclusion
Collagen is a vital component of our body, and it plays a crucial role in maintaining healthy skin, hair, and nails. Recent studies have also shown that collagen can have a positive impact on muscle growth and recovery. Collagen can help to improve body composition, increase muscle mass and strength, and reduce muscle damage and inflammation caused by exercise.
In addition to consuming collagen, it’s also important to engage in regular exercise and strength training to promote muscle growth. When combined with collagen supplementation, you may see even better results in terms of muscle strength, endurance, and recovery.
Remember, while collagen can be a helpful addition to your muscle-building routine, it’s not a magic bullet. Consistency and dedication to a healthy lifestyle are key to achieving your muscle-building goals.
Sources:
- Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2017). Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. The American Journal of Clinical Nutrition, 105(1), 136–143.
- Zdzieblik, D., Oesser, S., Gollhofer, A., & König, D. (2015). Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides. Applied Physiology, Nutrition, and Metabolism, 40(6), 1–8.
- Oertzen-Hagemann, V., Kirmse, M., Eggers, B., Pfeiffer, K., Marcus, K., & de Marées, M. (2019). Effects of 12 Weeks of Hypertrophy Resistance Exercise Training Combined with Collagen Peptide Supplementation on the Skeletal Muscle Proteome in Recreationally Active Men. Nutrients, 11(5), 1072.
- Jendricke, P., Centner, C., Zdzieblik, D., & Gollhofer, A. (2019). Specific Collagen Peptides in Combination with Resistance Training Improve Body Composition and Regional Muscle Strength in Premenopausal Women: A Randomized Controlled Trial. Nutrients, 11(4), 892.
- Baar, K. (2017). Minimizing Injury and Maximizing Return to Play: Lessons from Engineered Ligaments. Sports Medicine, 47(Suppl 1), 5–11.
- Jäger, R., Purpura, M., Farmer, S., Cash, H. A., & Keller, D. (2019). Prolyl-hydroxyproline and hydroxyprolyl-glycine levels in blood after oral intake of specific collagen peptides. Journal of dietary supplements, 16(2), 198–207.