- 1 Supplements of collagen for sport
- 1.1 HYDROLYZED COLLAGEN PROPERTIES IN SPORT
- 1.2 What are hydrolyzed collagen supplements?
- 1.3 What is collagen recommended for?
- 1.4 Are collagen supplements necessary for athletes?
- 1.5 What is the difference between collagen and a protein shake?
- 1.6 Which is better: whey protein or collagen supplements?
- 1.7 When taking protein supplements?
Supplements of collagen for sport
HYDROLYZED COLLAGEN PROPERTIES IN SPORT
What are hydrolyzed collagen supplements?
Hydrolyzed collagen is a protein supplement with an easier assimilation suitable for athletes.
Collagen is the main constituent of bone, skin, ligaments and cartilage.
In muscle, the muscle fibers (actin and myosin) are also involved in collagen structures (endomysium, perimysium, etc.).
What is collagen recommended for?
Supplements of hydrolyzed collagen (from 10 grams per day) increase the activity of osteoblasts, bone formation and new structures.
For this reason, it is recommended to take hydrolyzed collagen when there is much wear, as it happens in sports. It is very suitable in case of fractures, sprains, muscle tears and joint problems like arthritis.
Photo of whey protein, one of the most studied protein powders in sports supplementation
Are collagen supplements necessary for athletes?
Before using sports supplements, it is essential for athletes to watch their diet, which will improve their performance, whether or not accompanied by other supplements.
Our body is able to produce its own collagen, when the diet provides all the nutrients needed: Optimal levels of dietary protein, magnesium, calcium, vitamin D, essential fatty acids, vitamin A, vitamin B, vitamin E and antioxidants for the maintenance and formation of bones, muscle, joints and skin.
This whole set of nutrients delays collagen deterioration and helps the synthesis of new tissues (muscle, bone, cartilage, etc.).
It is noteworthy that vitamins and minerals are better assimilated when they come from foods containing them, than when taken as supplements. Hence the importance of a proper diet before taking any dietary supplement.
What is the difference between collagen and a protein shake?
From the basis of a balanced diet, hydrolyzed collagen supplements are suitable as protein supplements.
As main advantages, it is relatively easy to find supplements (available in pharmacies, specialty stores, etc.). They provide protein of easy assimilation, and they usually comespure, i.e without sweeteners or sugars.
Other protein supplements, such as whey protein or creatine, usually contain added sugar or sweeteners.
Hydrolyzed collagen may be interesting for people who play sports regularly, with a low or moderate intensity, seeking a reinforcement of high-quality protein in their diet.
It may also be appropriate in competitive athletes as a protein supplement.
Collagen can be found as part of formulations aimed at increasing muscle mass or improving athletic performance. In that sense, there are other more appropriate than pure hydrolyzed collagen supplements:
Which is better: whey protein or collagen supplements?
Hydrolyzed collagen is exclusively a protein supplement, easily assimilated, which is recommended especially after workouts (when anabolic window). You can also find it added to products for bodybuilding or to increase muscle mass.
In the market, there are many types of sports supplements and formulations. In general, whey protein and creatine are those that are supported by more and more studies. They are generally recommended for athletes because they have demonstrated its effectiveness as a sports supplement.
There are other preparations that incorporate L-carnitine, L-taurine, coenzyme Q10, lipoic acid, magnesium, caffeine, essential fatty acids EPA, DHA, BCAA or other components, designed to different effects on the body, plus they may contain sugar or sweeteners. These formulations are focused on people doing moderate-intensity workouts or competitive athletes. Sport fans can also take them when training in minor or moderate intensity, but in these cases are not recommended daily.
When taking protein supplements?
In practice, protein supplements are taken during the time of anabolic window, when after a session of intense exercise, the body theoretically begins to regenerate its structures (muscle, tendons, ligaments, etc.) and needs a higher intake of proteins.
* More information: Uses and contraindications of hydrolyzed collagen
More information on collagen.
31 January, 2022