Proteins like collagen are in charge of giving skin its elasticity and flexibility. It makes up 75 percent of your skin and about 30 percent of the protein in your body, and it’s found in your bones, muscles, and blood.
Your body has a harder time producing more collagen as you age because your existing collagen degrades. Collagen has many other advantages besides being a popular component in skin care products, which you should be aware of.
In this article, you will learn about collagen and all the health benefits associated with it. So, let’s begin!
What is Collagen? Why is it essential to the body?
Collagen is a protein that the body naturally produces. It is the most abundant protein in your body and an essential component of your connective tissues, which are protein tissues.
Our bodies use protein and nutrients from the foods we eat to produce collagen naturally. Collagen comes in a variety of forms, each of which serves a specific purpose. Here are some of the major functions collagen performs inside our bodies:
● Improves Bone Strength
The cartilage between joints contains collagen and acts as a natural shock absorber between the bones. Getting older causes your bones to lose density and become brittle, which results in easier fractures and a longer healing time. Osteoarthritis-related stiffness and pain can develop as collagen deteriorates with ageing.
Reduced bone loss and increased bone formation are treated with collagen supplementation. Collagen also plays a significant role in joint flexibility and chronic joint pain. Supporting connective tissues with collagen can help reduce joint pain after exercise. When taken orally, it may aid in cartilage repair and have anti-inflammatory properties.
● Improves Skin Health
The skin is largely composed of collagen. It is well-known for its applications in the cosmetics industry because it improves skin elasticity and lessens the appearance of wrinkles and other early signs of ageing.
Collagen promotes cell renewal and reduces facial muscle contraction, which is the cause of wrinkle formation. Collagen supplementation helps the skin retain moisture and stay hydrated, resulting in firmer skin, plumper, and younger-looking.
● Improves Hair and Nail Health
A collagen supplement is a great way to strengthen your teeth, hair, and nails. While more women experience hair thinning or loss as they age, more men tend to go bald. Nails break more quickly for some people and don’t grow as fast as others.
Collagen supplements significantly reduce hair loss and promote the development of strong nails in users. The peptide fibres help thicken both hair and nails when there is a proper supply of collagen in the body.
● Helps Build Muscle Mass
Collagen is thought to account for 25 to 35 percent of all the protein in the body, especially in the skin, muscle, tendons, and ligaments, which provide structure. Several studies indicate that taking collagen supplements and working out simultaneously can increase body and muscle mass.
Collagen in Bodybuilding
You might be contemplating if consuming more collagen in your diet can aid in gaining muscle growth because collagen is a pure protein. The answer is yes!
There is encouraging evidence that including collagen in your diet can enhance your efforts to grow muscles. The development of strength and muscle mass is aided by creatine. Creatine is produced from the amino acids glycine and arginine, two of the amino acids present in collagen.
As per studies, taking the proper dosage for at least 12 weeks can help people with natural muscle depletion gain muscle and lose fat. Bodybuilders who want to get big and lean with the appropriate workout regimens, frequently use collagen supplements and drinks.
Foods Containing Collagen
Dietary food that stimulates collagen production is the best way to boost collagen production. Here’s a list of the collagen-rich foods you can add to your muscle-building diet:
- Animal bone stew
- Red meat
- Fish
- Poultry
- Pork
- Dairy
- Eggs
As you can see from the list above, a vegetarian diet cannot provide you with collagen naturally through your diet. But, there are vegan options for collagen supplements available on the market, which can be taken in recommended doses to fulfil the daily collagen needs of your body.
Safe Collagen Supplementation
Taking pills that include collagen is completely acceptable. The amino acids that make up all proteins are divided into discrete peptides, or minute pieces, during the hydrolysis process of collagen supplements. When compared to intact collagen protein, supplements with hydrolyzed collagen peptides are more readily absorbed by the body. Powders are frequently used, and they are dissolved in smoothies, drinks, sauces, and soups.
Although there is no set amount of collagen to take or specific collagen regimen, individuals in most studies consume 2 to 15 grams of collagen every day for about 12 weeks. You should follow the dosage recommendations on the bottle for each supplement because they vary.
It is yet unknown how much collagen is best to consume and how frequently. For a healthy bodybuilding journey, it is advised to seek appropriate medical advice before adopting diet plans.
Conclusion
As a fitness fanatic, you should think about incorporating collagen protein into your training regimen. It is an adaptable and convenient way to assist with your body formatting goals. A medical professional can help you decide which collagen supplements are safe for you in what dosages.