With all the fuzz over collagen lately, you might be wondering…
Collagen is a structural protein that is found in the connective tissue of animals, including humans. It is a major component of tendons, ligaments, cartilage, and bone. While more research is needed to fully understand the effects of collagen on sports performance and recovery, there is some evidence to suggest that it may have beneficial effects on joint health and recovery from exercise-induced muscle damage. This, it’s actually considered a sports performance supplement.
One study published in the Journal of the International Society of Sports Nutrition found that athletes who consumed collagen peptides for 12 weeks had a significant improvement in joint pain during exercise and at rest, as well as an increase in muscle mass and strength compared to the placebo group.
Another study published in the British Journal of Nutrition found that collagen supplementation reduced joint pain in athletes with joint discomfort who performed high-impact exercise.
There is currently no consensus on the best type of collagen supplement for sports performance, as different types of collagen may have different effects on the body. However, type I and type II collagen are the most commonly studied types in relation to sports performance.
Type I collagen is the most abundant type of collagen in the body and is found in the skin, tendons, ligaments, bones, and other connective tissues. Type I collagen supplements are often derived from bovine or fish sources.
One study published in the Journal of the International Society of Sports Nutrition found that athletes who consumed a daily dose of 15 grams of type I collagen peptides for 12 weeks experienced significant improvements in joint pain during exercise and at rest, as well as an increase in muscle mass and strength compared to the placebo group.
Type II collagen is found mainly in cartilage and is thought to have anti-inflammatory effects. Type II collagen supplements are often derived from chicken sources.
A study published in the Journal of Agricultural and Food Chemistry found that type II collagen supplementation improved joint pain and mobility in a group of individuals with knee osteoarthritis.
Join us in the Lunchbox where we spend an entire month dishing out all the science on sports performance supplements!
Generally collagen supplements are very safe to use, even long term. But one report states that they may interact with certain medications, such as blood thinners or calcium channel blockers, and may interfere with their effectiveness. So definitely check with physician if using these medications.
Also, because some are made from marine sources, such as fish or shellfish, they may cause allergic reactions in people who are allergic to seafood.
And lastly… if you’re wondering about dosage –
It varies depending on the specific product and intended use, generally dosage recommendation for most collagen supplements is 2.5 to 15 grams per day.
Curious about using collagen for pre and post-workout? Not so fast. As great of a product as collagen is, whey isolate is still the gold standard for workout supplementation. Read our blog to find out why.
Click here for our Pumpkin Spice Collagen Latte recipe!
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The entire contents of this website are based upon the opinions of Build Holistic Nutrition. Please note that Build Nutrition is not a dietitian, physician, pharmacist or other licensed healthcare professional. The information on this website is NOT intended as medical advice, nor is it intended to replace the care of a qualified health care professional. This content is not intended to diagnose or treat any diseases. Always consult with your primary care physician or licensed healthcare provider for all diagnosis and treatment of any diseases or conditions, for medications or medical advice, as well as before changing your health care regimen.
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