We’ll be taking a deep dive into how adding collagen supplements from Collagenly.com to your fitness regime can make an impactful difference to both your mental and physical health.

What is collagen?

Collagen is the most abundant protein in your body. It makes up 30% of your body’s total protein and is the building block for your muscles, skin, bones, ligaments and tendons.

As you age, collagen production declines and any existing collagen breaks down at a quicker rate. This is especially true after the age of 60 when everyone experiences a decline. Collagen supplements can be a surefire way to improve your performance and wellbeing as you age.

Why do you need collagen?

Despite the popular belief that collagen is simply useful for skincare, it also plays a crucial role in other areas of the body:

• Improves skin’s elasticity
• Helps to replace dead skin cells
• Protective covering for organs
• Helps new cells to grow

Collagen supplements could play a role in replenishing the collagen that you produce in your body so that you can continue to improve your overall health.

Benefits of using collagen supplements

1. Improved joint health

Collagen supplements can help to preserve the cartilage in your body which acts as a shock absorber to your joints and bones. This is useful for those that participate in high impact sports such as running and weightlifting where the repetitive heavy load on your joints can lead to overuse injuries and bone problems.

Studies have found that collagen supplements can significantly ease joint pain for athletes by supporting cartilage and making movement more comfortable post-exercise.

2. Increased muscle recovery

Glycine and proline are amino acids that make up a large portion of collagen. These amino acids play a role in muscle repair, growth and regeneration. Collagen also helps to reduce inflammation levels in the muscles, hence why some athletes opt to take collagen supplements after an aggressive workout to accelerate healing time and reduce muscle soreness.

3.Enhances skin elasticity

As we age and we’re exposed to sunlight, our skin wrinkles and sags. It’s collagen that helps the skin remain tight and soft. Supplementing with collagen can provide structure to the skin, helps to shed old skin cells, to make way for new ones and helps skin cells renew and repair themselves.

How does collagen benefit athletes?

Athletes put their bodies through a considerable amount of stress on a daily basis, here are some ways collagen supplements can aid recovery:

• Injury prevention: By strengthening connective tissue, collagen is capable of minimising the chances of sustaining an injury.
• Reduced recovery time: Collagen helps to reduce inflammation which occurs after participating in a sustained strenuous workouts.
• Enhanced stamina: Stronger muscles and joints may allow an athlete to train for longer periods of time without a reduction in fatigue.
• Improved flexibility: Collagen aids the preservation of joint mobility and is essential in sports like football, which demand speed and change of direction. 

Timing your collagen intake

There are no particular guidelines regarding the timing of consumption, however, there may be some benefits to consuming collagen supplements at specific times in the day. Here are some general recommendations:

• Daily recommendation: Consume 2.5-10 grams of collagen orally for 8-12 weeks to help improve skin and hair health. For those suffering with arthritis, you up to 10 grams can be divided into several supplements over the course of the day.
• Morning: Supplementing with collagen before eating breakfast or sipping your smoothie can be an easy and efficient way to ensure your body receives what it needs to support skin, joint, and muscle health throughout the day.
• Post-workout: After exercise, the repair process begins, so consuming collagen immediately after a workout could help to increase the speed of muscle recovery and decrease muscle soreness post-workout.
• Evening: Your body recovers from daily activity when you sleep, therefore taking collagen before bed could help promote healing as you sleep.

Choosing a collagen supplement

There are a number of collagen supplement on the market that can be broken down into three different categories:

• Type I Collagen: Your skin contains the majority of type I collagen, which is great for reducing wrinkles and enhancing skin flexibility. 
• Type II Collagen: This may provide joint support by being present in cartilage, helping to maintain joint flexibility.
• Type III Collagen: Commonly found in muscles, organs, and blood vessels, this form works well in combination with Type I collagen to promote overall body health. More than 90% of the collagen in human body consists of type I and III collagen. 

How long will results take to appear?

While some individuals may see noticeable improvements to skin or joint health within weeks of starting collagen supplements, others may need several months. Results depend on your age, diet, and fitness routine. For maximum benefits, take multiple collagen pills daily for at least 3-6 months for significant increases in skin elasticity, joint flexibility, and muscle recovery. 

Diet and collagen production

Diet plays a key role in supporting the natural production of collagen in the human body. Whilst supplements may offer additional help, eating certain foods is a surefire way to ensure you’re getting the most out of your body’s ability to produce collagen.

• Vitamin C-rich foods: Citrus fruits, berries, and leafy greens contain Vitamin C which helps to  stimulate collagen synthesis. 
• High protein food: Foods high in protein such as fish, poultry, eggs, and beans, provide the essential amino acids required for the formation of collagen.
• Bone broth: Packed with nutrients that are high in collagen, bone broth is an extremely nutritious food that is a great complement to any diet.   

Conclusion

Collagen supplements can help to improve the skin’s elasticity, increase muscle regeneration so you can recover from a workout quicker and help reduce the risk of injuries. Whether you’re a regular gym user or an elite athlete, collagen to help to improve your overall health and wellbeing for optimal performance and recover.

If you’re interested in the science behind how diet and supplements can impact health and fitness, expand your knowledge with The Fitness Group’s Level 3 Nutrition For Exercise and Sport Qualification.