Collagen and sport: What benefits for your health?

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Summary ↓

Collagen is everywhere. You've seen it in beauty products, dietary supplements, and even in food. But what is this collagen really ?

Is it the key to eternal youth, the key to slowing down aging? Could it be the secret to improved athletic performance, helping your muscles recover faster after exercise? Or is it just another wellness craze that will eventually pass, like so many before it?

What is collagen?

Collagen is a fibrous protein naturally produced by our body. Representing around 30% of the total proteins in our body, it plays an essential role in the structure and integrity of many tissues such as skin, hair, nails, muscles, tendons, ligaments and bones . It is often described as the "glue" that holds our bodies together.

collagen and sports

For athletes, collagen is essential. It plays a key role in post-workout muscle recovery , supports joint health, aids exercise performance, and promotes healthy skin, hair, and nails . For an athlete, having a good amount of collagen means having better resilience in the face of physical challenges.

The benefits of collagen

1. Improved sports performance

Collagen can improve athletic performance by increasing muscle mass. A 2019 study showed that people who took a collagen supplement while exercising had a significant increase in muscle mass compared to those who did not take collagen. For an athlete, this can translate into better strength and endurance during training.

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2. Joint Health Support

For a gymnast, for example, the flexibility of the joints is fundamental. Collagen, thanks to its key role in joint health, can reduce the risk of injury and promote better mobility . In addition, collagen can help relieve joint pain often associated with intense sports practice.

3. Accelerate muscle recovery

Collagen can help repair damaged muscle tissue after regular exercise, whether it's running, weight training, or any other everyday sport, helping to promote faster recovery . This structural protein contributes directly to the strength and resilience of our muscles .

Combined with a diet rich in vitamins and other proteins, collagen can therefore become a valuable ally for any athlete, regardless of the type of physical activity practiced.

4. Improved health of skin, hair and nails

Collagen promotes healthy, glowing skin, maintaining its elasticity and suppleness . In addition, it contributes to the strength and growth of hair and nails , which is especially important for sportswomen who want to not only feel good, but also look their best.

health benefits of collagen on skin bone cartilage tendon fiber blood vessels

The types of collagen and which one to favor

There are several types of collagen , including animal-derived collagen, marine collagen, and glycine (an amino acid that promotes collagen production). Each type has its own advantages.

  1. Collagen of animal origin : often extracted from cattle, it is rich in types I and III of collagen, beneficial for the skin, hair, nails and bones.
  2. Marine collagen : extracted from fish, it is considered to be more easily absorbed by the body.
  3. Glycine : This amino acid helps stimulate collagen production. It can be obtained from animal proteins or by synthesis in the laboratory.

How to increase your collagen consumption in your daily life?

1. Collagen-Rich Foods

It is possible to increase collagen consumption through diet. Here are some foods that are particularly rich in collagen:

  • Animal proteins : chicken, beef, fish
  • Bone broth : rich in natural collagen
  • Seafood : salmon, tuna, oysters
  • Fruits and vegetables : garlic, tomatoes, red fruits

2. Supplements, collagen supplements

Collagen supplements can be another way to increase your collagen intake. They are available in powder or capsule form , and can be added to smoothies, juices, or taken as is with a glass of water.

3. Other methods to increase collagen

Besides diet and supplements, methods such as massage or moisturizing the skin can also help stimulate collagen production.

Precautions to take when increasing collagen consumption

It is important to consult a healthcare professional before starting to take collagen supplements, as they may have side effects in some people. Also, it is best to focus on natural sources of collagen before turning to supplements.

lying woman who recovers thanks to collagen beautiful skin.jpg

FAQs

  • 1. Is collagen good for all athletes?
Yes, collagen is beneficial for all athletes, regardless of their age or the type of sport they practice. It promotes muscle recovery, supports joint health, and contributes to healthy skin, hair, and nails.
  • 2. Are collagen supplements safe?

Yes, in most cases. However, it is recommended that you consult a healthcare professional before starting to take collagen supplements, as they may have side effects in some people.

  • 3. How long does it take to see the effects of collagen?
It depends on each individual, but in general, it takes between 4 to 12 weeks to start seeing the effects of collagen.
  • 4. What foods are rich in collagen?

Foods rich in collagen include animal protein, bone broth, seafood, and certain fruits and vegetables such as garlic, tomatoes, and berries.

  • 5. What are the potential side effects of taking collagen?

The side effects of taking collagen are usually mild and may include symptoms such as upset stomach, a feeling of heaviness in the stomach, or allergic reactions.

  • 6. What are the reasons for the loss of natural collagen?

The loss of natural collagen is mainly due to age. However, factors such as excessive sun exposure, smoking, and an unbalanced diet can also contribute to this decrease. Stress and chronic inflammation are other factors known to affect collagen production.

Where to buy quality collagen?

Collagen is now available in many stores and on many websites. Here is a selection of some of the best products you can find on the market:

  1. MARINE COLLAGEN – VITAL PROTEINS : This product, known as Collagen Peptides from Vital Proteins , is extracted from wild fish and is rich in amino acids.
  2. Marine Collagen Peptan® 1 from Nutrimuscle : Nutrimuscle offers hydrolyzed fish collagen, known to be easily absorbed by the body.
  3. Collagen MCT from Primal Harvest : This supplement combines collagen with medium-chain triglycerides (MCTs), which may support brain health and weight loss.
  4. Hydrolyzed collagen from Colpropur : Colpropur offers natural hydrolyzed collagen, without additives or preservatives.
  5. COLLAGEN FLEX by Biocyte : This Biocyte product also contains hyaluronic acid, which is beneficial for skin health.
  6. Nutripure Collagen Peptides : Nutripure Collagen Peptides are derived from pasture-raised cattle and are guaranteed free of hormones and antibiotics.

This list of collagen supplements does not constitute a recommendation or endorsement of these products. We are not affiliated with any of these brands. Always consult a healthcare professional before trying any new supplements. 

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