![]() However, we do know that collagen reduces joint pain in hard-training athletes.īottom line: if you train intensively, collagen may accelerate your recovery and reduce soreness. Unfortunately, the study didn’t compare collagen to other protein sources like whey, so we don’t know for sure whether the same benefits would occur with another form of protein. Whey protein is the top pick for exercise recovery, but evidence also supports collagen protein for this purpose.Ī study of physically active men found 20 grams a day of collagen protein decreased their soreness and improved their performance compared to a placebo. ![]() Hydrolyzed collagen can decrease joint pain for athletes as well as people with osteoarthritis.Īccording to a 24-week study at Penn State University, athletes with activity-related joint pain who took 10 grams of collagen peptides per day experienced lower pain levels at rest and during a series of movement tests.Īdditionally, two different scientific reviews have found that the literature supports a role of collagen peptides for easing osteoarthritis pain.Īnd finally, a study of people over age 50 found that 12 grams of collagen hydrolysate daily for 6 months improved their back pain. ![]() However, a study of women aged 24-50 also found that just 2.5 grams of hydrolyzed collagen per day can improve the appearance of cellulite. Typically, studies use doses of around 10 grams per day for lasting skin improvements. Multiple studies have shown that hydrolyzed collagen can enhance the appearance of your skin by reducing wrinkles and increasing skin hydration. In the next section, you’ll learn all about the research-backed benefits that have put hydrolyzed collagen in the spotlight. Over the past decade, collagen protein powder has grown in popularity among athletes and health and beauty enthusiasts. To learn more about the differences between collagen and gelatin, check out Collagen vs. Hydrolyzed collagen is a type of collagen supplement where the collagen protein has been hydrolyzed, or broken down into smaller chains of amino acids called peptides. Keep reading to learn about hydrolyzed collagen, a supplement some people take to boost their collagen intake. In other words, you don’t have to eat a diet high in collagen to produce collagen, but it helps. Researchers think decreased collagen levels are one factor in the aging of skin and joints.Īnd eating foods high in collagen such as meat, fish, or bone broth can boost collagen production, but your body can also make collagen from the amino acids found in other proteins. Collagen is a protein in your body that’s high in the amino acids glycine, proline, alanine, and arginine.Īnd because collagen is an essential component of your skin, tendons, ligaments, and many other tissues, it comprises 30-40% of the overall protein in your body.Īs you age, your body produces less collagen.
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