The Collagen Connection For Athletes
Collagen has become somewhat of a buzzword in the health and fitness industry resulting in a surge of products available to boost your levels of this vital protein. But with so many options, confusion over which type to buy is unsurprising.
In this article I'm going to massively simplify things for you and whittle your options down to choose from (depending on your goals) to optimise your health.
What is collagen?
Collagen is a structural protein that is the most abundant in the human body, making up about 30% of the body's total protein content.
It is a key component of connective tissues such as skin, bones, tendons, ligaments, and cartilage. Collagen provides strength, elasticity, and support to these tissues, helping maintain their structure and function which is why for athletes and anybody with an active lifestyle, ensuring you get enough should never be overlooked as part of your nutritional regimen.
There are various types of collagen (which I explain in the following section), each serving specific roles, from supporting skin elasticity and hydration to aiding in joint flexibility and bone strength. Collagen production naturally decreases with age, leading to signs of aging like wrinkles and joint stiffness, which is another reason why paying attention now is important... prevention is always better than cure!
What are the different types of collagen?
There are several types of collagen, but the most common and important ones in the human body include:
1. Type I Collagen: This is the most abundant type, making up about 90% of the body’s collagen. It is found in skin, bones, tendons, and connective tissues, providing structure, strength, and elasticity.
2. Type II Collagen: Primarily found in cartilage, Type II collagen helps maintain the health of joints by providing the cartilage with its strength and resilience.
3. Type III Collagen: Often found alongside Type I, Type III collagen is present in the skin, blood vessels, and internal organs. It supports the structure of organs and soft tissues, contributing to elasticity and firmness.
4. Type IV Collagen: This type is found in the basement membrane, a thin layer of cells that surround tissues and organs. It plays a crucial role in filtration processes and maintaining the structural integrity of the skin.
5. Type V Collagen: Present in the cornea of the eye, skin, hair, and placental tissue, Type V collagen works with Type I to support the structural framework of tissues.
6. Type X Collagen: Found in the cartilage, Type X collagen is involved in bone formation and is particularly important for the development and growth of new bone tissue.
Each type of collagen has a unique role in maintaining the body’s structural integrity, contributing to everything from skin elasticity to joint health.
The most common types of collagen found in collagen supplements are Type I, II and III. These types of collagen are usually derived from animal sources such as bovine (cow), marine (fish), or chicken, and are often hydrolysed to make them easier for the body to absorb.
The best collagen for beauty benefits
For beauty benefits, the best type of collagen supplement to take is one that primarily contains Type I and Type III collagen. These types are most effective for improving skin elasticity, hydration, and reducing the appearance of wrinkles, as well as supporting healthy hair and nails.
Marine collagen, which is derived from fish, is particularly rich in Type I collagen and is highly regarded for its bioavailability, meaning it is easily absorbed by the body. This makes it a popular choice for those seeking beauty benefits from collagen supplements.
Vital Proteins Marine Collagen Peptides Powder Supplement is a great hydrolysed option for this.
If you are vegan, I love Vital Proteins Collagen Peptides Powder Supplement which is rich in hydrolysed Type I and III collagen to enhance beauty and wellness.
Although we don't consume collagen from plants, we can consume nutrients from plants that help the body to produce an abundance of collagen. Fish for example, will do this by consuming seaweed, which some say contains the most collagen-building protein.
Just one serving of Vital Proteins Collagen Peptides Powder Supplement contains the around the same calories and protein as a scoop of whey or vegan protein powder, making. it an easy swap into your nutritional routine, simply made up as a drink or stirred through yoghurt or high protein oats.
The collagen connection for athletes
For athletes, the best type of collagen supplement to take is one that primarily contains Type II collagen. This type is crucial for supporting joint health, as it is the main component of cartilage, which cushions and protects the joints during physical activity.
However, a supplement that combines this with Type I and Type III collagen can be optimal for athletes, as it supports tendons, ligaments, and overall muscle recovery.
Bovine collagen (derived from cows), is rich in Type I and Type III collagens and some smaller amounts of Type II collagen, making it a good combined approach.
Chicken collagen is rich in Type II and contains some Type I and III also making it a good combined approach.
Supplements typically contain several artificial ingredients and no other nutrients but I have recently discovered Freja bone broth which contains many other nutrients including additional proteins, amino acids and electrolytes, as well as vitamins and minerals without the fuss of you spending hours preparing your own in the kitchen. The collagen in bone broth is highly bioavailable form as it comes from natural, whole food sources and contains additional nutrients such as zinc and vitamin C which support better utilisation in the body [1] and can also help to further enhance the production of collagen [2, 3]. As it's natural this is usually easier to digest and gentler on the gut for many people [4] and Freja products are naturally dairy and gluten free.
If bone broth is a new concept to you and you're not keen on the thought, don't worry, Freja have come up with innovative, convenient ideas to make getting in enough of this vital protein - easy!
Classic Bone Broth is bone broth in its original form - a delicious, nutritious liquid broth. This can easily be consumed as a drink, hot or cold, or used as the base for soups, stews and many other recipes. Broth is an essential base for all the best risotto, paella and rice dishes and an easy swap from your bog-standard stock cube!
If you’re looking for the nutrition of bone broth but not the flavour, Freja's Bone Broth Nutrition powder is a versatile, mildly flavoured powder which can be quickly added to your home cooked recipes or mixed into some hot water to make broth.
I have been most surprised though by the Freja Bone Broth Shake as a sweet way to get all the nourishing benefits of bone broth. Available in Vanilla Bean, Wild Strawberry, Raw Cacao or Unflavoured, it takes seconds to make as you would any other protein powder.
Unlike whey and vegan protein powders, each Bone Broth Shake contains collagen plus all 9 essential amino acids, and vitamins and minerals for the same calories while providing the same amount of protein. This makes it an easy swap into your nutritional routine for smoothies, protein yoghurt and protein oats.
References:
[1] Mary Jane Brown, Synthetic vs Natural Nutrients - Does it Matter?, https://www.healthline.com/nutrition/synthetic-vs-natural-nutrients, Healthline, August 2016
[2] DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. 2018 Oct 25;6(10):2325967118804544. doi: 10.1177/2325967118804544. PMID: 30386805; PMCID: PMC6204628.
[3] Seo HJ, Cho YE, Kim T, Shin HI, Kwun IS. Zinc may increase bone formation through stimulating cell proliferation, alkaline phosphatase activity and collagen synthesis in osteoblastic MC3T3-E1 cells. Nutr Res Pract. 2010 Oct;4(5):356-61. doi: 10.4162/nrp.2010.4.5.356. Epub 2010 Oct 26. PMID: 21103080; PMCID: PMC2981717.
[4] Edie Horstman, Bone Broth vs. Collagen: A Nutritionist Settles the Debate, Camille Styles, https://camillestyles.com/wellness/bone-broth-vs-collagen/, Nov 2023
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