I’m the form of lady who has a protein shake for breakfast practically each morning. It’s straightforward, fast, and lends itself effectively 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 turned much more obsessive about my breakfast of alternative. With purported advantages that embrace glowier pores and skin and lowered irritation, it looks as if collagen can do just about every thing. Plus it’s tasteless, odorless, and dissolves in my blender a lot simpler than my hydrolyzed whey. (Severely, clumpy protein shakes are the bane of my existence.)
But I couldn’t assist however marvel, is collagen protein really an acceptable substitute for my post-workout protein powder? To set the report straight, I tapped New York nutritionist Sharon Richter, RD, to present me all the small print on my (and Jennifer Garner‘s) new favourite smoothie add-in.
Maintain studying to seek out out if it’s wholesome to swap out your protein powder for a collagen complement.
Photograph: Stocksy/Leandro Crespi
What’s collagen, anyway?
Protein is one among three macronutrients your physique must survive. Collagen is a kind of protein that the physique produces naturally. We are able to additionally get it through dietary supplements—you already know, that powdered stuff you add to your matcha lattes and vitality bites— constructed from the bones, pores and skin, and cartilage of animals and fish. (And we’re shifting rapidly previous that visible.)
“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.
Photograph: Stocksy/Nadine Greeff
Full versus incomplete proteins
After all, if one thing sounds too good to be true, it most likely is. And sure, there’s a minor catch concerned with collagen dietary supplements—they aren’t thought-about 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 will 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 accommodates 8 of the 9 important amino acids. What’s extra, these amino acids aren’t equally balanced, because the ratio is skewed in the direction of glycine, proline, and hydroxyproline.
Photograph: Stocksy/Suprijono Suharjoto
So can collagen protein substitute your protein powder?
In the event you’re consuming protein powder after figuring out for #gainz, a whole possibility might be going to be your finest wager, says Richter. It’ll make sure you’re getting all the amino acids you want—and in the best portions—to construct muscle and get better.
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 unintended effects and advantages. So if you wish to maintain stirring it into your supercharged a.m. espresso, be at liberty—however don’t depend on it as your primary protein supply, particularly after a tough sweat. Good factor hemp can also be significantly on-trend proper now…
Unsure how a lot protein try to be consuming? Try our useful protein information, and discover out why it’s useful past the fitness center.
– “does collagen count towards daily protein”
“does collagen count towards daily protein”