Supplementing With Collagen
Author
May
2021
[Protein](https://timtam.tech/blogs/ttn-blog/protein-is-paramount) is necessary for every day function. However, not all proteins are created equal. Listed below are scales that were created to rank protein based on digestibility, quality, and utilization.[¹](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/) Using these scales can help a person determine which protein best suits their dietary needs.
* Protein Efficiency Ratio (PER)
* Biological Value (BV)
* Net Protein Utilization (NPU)
* Protein Digestibility Corrected Amino Acid Score (PDCAAS)
Out of all the protein sources found in supplements, collagen is among those gaining the most traction in recent years. The body’s protein is nearly 30% collagen; the most abundant of all protein types.[²](https://www.news-medical.net/health/What-is-Collagen.aspx#:~:text=Collagen%20is%20the%20main%20component,the%20whole%2Dbody%20protein%20content.) Contributing mainly to the health of hair, skin, nails, cartilage, tendons, and ligaments; collagen is very useful for anti-aging, joint health, and structural support. Naturally, our bodies will produce sufficient amounts of collagen. However, as time goes on our bodies’ collagen production rate declines; thus, resulting in the declining aesthetics and mobility we see in aging individuals.[³](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1606623/)
**Collagen Protein**
Collagen is an incomplete protein; meaning it does not provide the body with all 9 essential amino acids (EAAs) that the body cannot synthesize on its own. There are three EAAs that are absent in collagen: Tryptophan, Histidine, and Cysteine.[⁴](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566836/) That being said, it’s important to incorporate a variety of protein in your diet to ensure the body is getting sufficient amounts of the missing EAAs. Some foods to consider eating that supply collagen's limiting aminos are: milk, tuna, turkey, chicken, cheese, and nuts.
Now, you’re probably thinking, “Why supplement with collagen if it is an incomplete protein? Why take a protein supplement that's lacking in necessary amino acids?” Well, the truth is that most proteins have their strengths and weaknesses in their amino acid profile. Collagen, in particular, contains high amounts of other amino acids that provide great benefit to your health and performance. In fact, data suggests that a person can get a sufficient balance of amino acids while consuming as much as 30% of daily protein requirements from collagen.[⁵](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566836/)
**Collagen for Performance and Recovery**
Collagen was always thought of as a “beauty” supplement due to its vital role in anti-aging effects in the hair, skin, nails, and joints. In recent years, evolving research reveals that there may be direct, positive correlation between collagen supplementation and muscle growth, recovery, and injury prevention.
* _Muscle Growth_: Declining muscle mass as we age is partially due to declining collagen production. Evidence supports that collagen production helps to reverse age-related muscle loss in elderly individuals.[⁶](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594048/) Although further research is needed, evidence of collagen’s role in building muscle and creatine production support that supplementing with collagen may also provide benefits to younger individuals.[⁷](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2048496/)
* _Recovery_: Training puts wear and tear on muscles and joints causing soreness or injury. Collagen plays an important role in muscle fiber, bone, and cartilage healing that will typically trigger higher production in the body. Studies support that supplementing with collagen may help decrease soreness, joint pain, and some symptoms of osteoarthritis.[⁸](https://pubmed.ncbi.nlm.nih.gov/18416885/) [⁹](https://pubmed.ncbi.nlm.nih.gov/11071580/)
* _Injury Prevention_: With a growing focus on training and recovery for injury prevention, collagen supplementation may provide some benefit. A study involving athletes’ ankles showed that after 6 months of collagen supplementation, tendon diameter increased and ankle injury rates were significantly lower than the placebo group.[¹⁰](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5950747/)
**Supplementing with Collagen**
It is always encouraged that people get their nutrients from whole foods as opposed to supplements alone. Some example of foods higher in collagen are as follows:¹¹
* Bone Broth
* Gelatin
* Egg Yolks
* Chicken
* Salmon skin
* Various cuts of meat: oxtail, tendons, legs
In regards to collagen intake, it may be difficult to get significant amounts daily due to taste preference and availability. Therefore, collagen supplements are becoming increasingly popular due to growing evidence supporting its benefits. There are multiple types of collagen, however there are four main types that people think of when collagen comes into play.[¹²](https://www.ncbi.nlm.nih.gov/books/NBK21582/)
* Type I: Accounts for 90% of collagen in the body and provides structure to skin, tendons, bones, fibrous cartilage, connective tissue, and teeth.
* Type II: Found in elastic cartilage in joints.
* Type III: Supports structure of muscles, organs, and arteries.
* Type IV: Found in layers of the skin
Understanding how collagen works in the body, its benefits, and the various types will help simplify things when shopping around for your specific needs. For convenience, efficiency, and absorption; try mixing a chocolate or vanilla flavored collagen powder with milk. Mixing the two will fill in the EAA gaps to complete the protein and provide you with a quick and tasty way to increase your protein. Check out TimTam Nutrition’s [Premium Protein](https://timtam.tech/products/collagen-peptides) for an all natural, easily mixable, and high quality collagen hydrolysate.
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According to the National Strength and Conditioning Association, a warm-up is defined as “preparatory activities and functionally based movements that are specifically designed to prepare the body for exercise or sport”. Designing an adequate warmup is usually dependent on the athlete’s needs, goals, and abilities.¹ The goal is to mentally and physically prepare the athlete for a training session or competition; while reducing the risk of injury. Benefits of a well designed warm-up are as follows:²
Psychological readiness and preparation
Increased blood flow to active muscles
Increased strength and power output
Improved joint range of motion
Increased core temperature
Enhanced oxygen delivery
Faster muscle contraction and relaxation
There are many warm-up procedures that a coach or athlete may implement into their training routine. Learning about the advantages of different procedures is crucial to building an effective warm-up specific to yourself or another individual. This article will discuss traditional procedures like static and dynamic stretching; as well as some newer modalities aiding in the speed and effectiveness of a warmup.
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