I’m the form of woman who has a protein shake for breakfast practically each morning. It’s straightforward, fast, and lends itself properly to being consumed whereas dodging visitors like I’m in a Quick and Livid film as I attempt to get to work on time.
However after I found collagen protein, I grew to become much more obsessive about my breakfast of selection. With purported advantages that embody glowier pores and skin and lowered irritation, it looks like collagen can do just about every part. Plus it’s tasteless, odorless, and dissolves in my blender a lot simpler than my hydrolyzed whey. (Significantly, clumpy protein shakes are the bane of my existence.)
But I couldn’t assist however marvel, is collagen protein truly an acceptable substitute for my post-workout protein powder? To set the report straight, I tapped New York nutritionist Sharon Richter, RD, to offer me all the main points on my (and Jennifer Garner‘s) new favourite smoothie add-in.
So can collagen protein change your protein powder? – Does Collagen Build Muscle
What’s collagen, anyway?
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Protein is one in all three macronutrients your physique must survive. Collagen is a kind of protein that the physique produces naturally. We are able to additionally get it by way of dietary supplements—you already know, that powdered stuff you add to your matcha lattes and vitality bites— created from the bones, pores and skin, and cartilage of animals and fish. (And we’re shifting rapidly previous that visible.)
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“Collagen makes up approximately 30 percent of the proteins within the human body,” Richter explains. “These are tough and strong structures found all over: in bones, tendons, and ligaments. Collagen is also a part of the connective tissue in the skin that helps [promote] firmness, suppleness, and constant renewal of skin cells.”
However these aren’t collagen’s solely claims to fame. Richter provides that it has a excessive focus of 4 amino acids, specifically: glycine, proline, hydroxyproline, and arginine. Glycine combines with two different amino acids within the physique—glutamine and cysteine—to create glutathione, which Richter says is your physique’s strongest antioxidant.
So, principally, this one ingredient can enhance your joint well being, your complexion, your longevity—no marvel it’s been raking in a lot buzz.
Full versus incomplete proteins
In fact, if one thing sounds too good to be true, it in all probability is. And sure, there’s a minor catch concerned with collagen dietary supplements—they aren’t thought of full proteins.
“The term ‘complete protein’ refers to amino acids, the building blocks of protein,” says Richter. “There are 20 different amino acids that can form a protein, and nine that the body can’t produce on its own. These are called essential amino acids—we need to eat them because we can’t make them ourselves.” Full proteins comprise the 9 important amino acids in roughly the identical quantities, she explains.
You may get full proteins from each animal and non-animal sources. Whey and egg protein are two full, animal-derived types of protein powder, whereas hemp and soy are examples of full plant-based proteins. Collagen, nevertheless, doesn’t fall into this class—it solely incorporates 8 of the 9 important amino acids. What’s extra, these amino acids aren’t equally balanced, because the ratio is skewed in direction of glycine, proline, and hydroxyproline.
So can collagen protein change your protein powder?
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Should you’re consuming protein powder after figuring out for #gainz, an entire choice might be going to be your finest guess, says Richter. It’ll make sure you’re getting all the amino acids you want—and in the suitable portions—to construct muscle and recuperate.
What collagen might be nice for is supporting connective tissues and bettering joint ache after train. “A recent study involved 147 athletes, both male and female. Half of them took a liquid formula that contained collagen hydrolysate, and the other half took a liquid placebo,” Richter says. “After 24 weeks, researchers found that the collagen group had less joint pain at rest, and when walking, lifting, standing, and carrying objects, compared to the control.”
General, although, Richter says it’s laborious to make a name on collagen, as a result of there simply aren’t many definitive research on the unwanted effects and advantages. So if you wish to hold stirring it into your supercharged a.m. espresso, be at liberty—however don’t depend on it as your important protein supply, particularly after a tough sweat. Good factor hemp can also be significantly on-trend proper now…
Unsure how a lot protein you ought to be consuming? Take a look at our useful protein information, and discover out why it’s useful past the fitness center.