For years, we have greeted collagen as the unquestionable champion to enhance the condition of our skin and the support of the joints and durable tissues. But what if we told you that this electricity supplement could revolutionize your recovery from exercise and promote you to the top performance?
Hydrolyzed collagen is a popular product Because it has been distributed to smaller, easier peptides (short amino acid chains). These peptides are easily transported to the blood and absorbed to produce new, healthy tendons and bone and skin tissues.
These peptides also accumulate in cartilage, where they stimulate the natural production of cartilage cells called chondrocytes to support the health and function of the joints.
A product such as Biogen collagen with peptan It contains Peptan, a 1st Hydroleum collagen. This peptan is a natural high purity bioactive product that contains over 97% protein (on a dry weight base), provided in form that can be easily used and assimilated by the human body.
Read more Put some Pep (TAN) in your step with the global standard in hydrolyzed collagen
Anti -inflammatory effects
The concentration of glycine and proline in peptan is also 10-20 times higher than in other proteins. This is beneficial because these amino acids have a natural anti -inflammatory effect1.
In this respect, animal studies have shown that Collagen can reduce pre-inflammatory markers Like TNF-Alpha2which is important because reduced inflammation can accelerate recovery and support the long -term health of the joints and muscles.
Read more Healthy radiant skin needs collagen
Support for muscle growth and repair
Amino acids in collagen peptides, such as glycine, proline and hydroxyproline, are also the key to muscle tissue, especially when combined with weight training.
A 2019 study published in Nutrients It supports the role that collagen plays in muscle formation. Researchers found this Completion of collagen, when combined with resistance training, improved body composition and muscle strength (though in older men)3.
In an attempt to understand how collagen affects recovery and supports muscle growth after “eccentric caused by muscle damage”, a different group of researchers examined the longest -term effects of collagen peptide complement.
The study4 The results showed that the combination of a specific collagen and simultaneous training supplement over 12 weeks “has significantly improved the indicators that reflect recovery, especially in maximum, explosive and reactive strength”.
Based on these findings, researchers assume that taking collagen peptides during prolonged training groups “can support muscle adjustments by facilitating the remodeling of extracellular uterine. This, in turn, could enhance the creation of explosive power. ”
Read more Take collagen to give your appropriate body the fixed skin worth
Reduce muscle pain
This ability to support muscle repair is also the reason why Collagen peptides can help reduce delayed boot pain (DOMS).
A complete criticism5 These consolidated elements from eight studies, collectively included 286 participants (130 received collagen peptide supplement, while in 171 received placebo or check), examined the effects of collagen peptide or hydrolyzed collagen supplementation and collagen supplement.
Based on the analysis, the research team concluded that the available data “support the potential of the collagen peptide supplement to alleviate muscle stress from acute intense resistance training”.
Findings from a 2019 study6 Support this view. The study measured the indicators of muscle damage, inflammation and bone cycle to determine whether the consumption of collagen peptides before and after intense exercise offered any benefit and I found some improvements in recovery and muscle pain.
Read more Support your skin with a gym and healthy lifestyle
Taking collagen
For the best results associated with muscle recovery and reduced muscle pain, get collagen 30-60 minutes before your workout, ideally by Vitamin C to strengthen absorption.
Ideal sources for improved bioavailability include dust products such as Biogen collagen with peptan or BiogenicWhich is a type I collagen derived from the scales of fish and fish that are absorbed faster than other sources of collagen.
Each serving contains 10g of hydrolyzed fish collagen and 18 amino acids, which makes this extremely powerful and effective collagen product to support the production of common and connective tissues.
The standard recommended daily dosage is 10-20g of hydrolyzed collagen peptides, but it always sticks to the label’s recommendations.
If you are looking to improve your recovery, collagen supplementation is a safe science option. From reducing joint pain to promoting muscle repair and enhancing skin health, collagen offers multiple benefits for active individuals.
Always consult your health care provider before receiving any new supplementEspecially if you are taking medicines, you have dietary restrictions or health concerns.
Reports:
- Aguayo-Cerón Ka, Sánchez-Muñoz F, Gutierrez-Rojas Ra, Acevedo-Villavicencio LN, Flores-Zarate Av, Huang F, Giacoman-Martinez A, Villafaña S, Romero-Nava R. Glycin: The smaller Anti-inflacmammental miconutroent. Int j mol sci. 2023 Jul 8, 24 (14): 11236. Doi: 10.3390/IJMS241411236. PMID: 37510995; PMCID: PMC10379184.
- LIU Y, et al. (2018). Collagen fish peptides regulate the composition of guts of the bowel and relieve colitis in mice. Food funct. https://doi.org/10.1039/C8FO00218K.
- Zdzieblik D, Oesser S, Gollhofer A, König D. (2019). Completion of collagen peptide in combination with resistance training improves body composition and increases muscle strength in older sarcopenic men: a randomized controlled test. Nutrients. https://doi.org/10.3390/nu11020373.
- Bischof K, Stafilidis S, Bundschuh L, Oesser S, Baca A and König D (2023) Effect of specific collagen peptides and simultaneous 12-week training on industrial characteristics associated with retrieval caused by exercise muscle damage-a-controlled test. Front. Nutr. 10: 1266056. Doi: 10.3389/FNut.2023.1266056.
- Inacio, Paq. Gomes, ysm? de aguiar, ajn; Lopes-Martins, PSL. Aimbire, f.? Leonardo, ps; Sá filho, as? Lopes-Martins, Rab The results of collagen peptides as a dietary supplement for muscle recovery and fatigue responses: a comprehensive review. Nutrients2024, 163403.
- Clifford T, Ventress M, Allerton DM, Stansfield S, Tang Jcy, Fraser WD, Vanhoecke B, Prawitt J, Stevenson E. Amino acids. April 2019, 51 (4): 691-704. DOI: 10.1007/S00726-019-02706-5. EPUB 2019 February 19th. PMID: 30783776.
- Prksch E, et al. (2014). Oral supplementing specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled. Skin Pharmacol Physiol.
Author: Pedro van gaalen
When he does not write about sports or health and suitability, Pedro is probably out of training for the next marathon or the super-marathon. He has worked as a fitness professional and as a marketing specialist and comms. He now combines his passions in his role as a manager at Fitness magazine.
