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Do you feel stiff after a workout? Do you find it hard to get back into shape? Muscle soreness can be more than just an unpleasant, short-lived discomfort, which is why proper recovery with hydrolyzed collagen is an essential step for anyone who trains regularly and strives for results. According to experts, the supplement helps restore the protein content of the muscles by increasing muscle anabolism. The amino acids in collagen have anti-inflammatory effects and quickly "get us back in the game" after a strain or injury.
Glycine + Arginine = Creatine
Hydrolyzed collagen contains 18 amino acids, including glycine and arginine. These build creatine – another amino acid found in vertebrate organisms that helps deliver energy to muscles and nerves.
The main function of creatine is to increase the energy reserve in the muscles, because when it is lacking, the muscles remain in a state of stress. Doctors confirm its effectiveness in relaxing muscles and preventing muscle cramps, stiffness, and soreness. This is reason enough to believe that taking hydrolyzed collagen boosts the action of creatine.
Proline and Glycine – Together Against Inflammation
Inflammation is the body's natural healing response to injury or infection. Small tears and damage to joints and tissues caused during training trigger recovery for stronger muscles and improved performance. But if you overdo the load, a longer recovery period is required. In both cases, collagen, which is high in the anti-inflammatory amino acids glycine and proline, speeds up the process and reduces inflammation, allowing muscles and joints to heal faster for a quicker return to the gym.
Here is why: proline and glycine make up 50% of the amino acids in collagen. Glycine is responsible for maintaining muscles and bones and helps reduce inflammation. Proline is found in cartilage and helps strengthen muscles and connective tissue, reducing joint pain. It has been shown that people whose bodies produce enough proline experience fewer joint and muscle injuries.
For Recovery from Strains or Injuries
The online publication explore.mindbodyonline.com explains why collagen plays an important role in the recovery of strained or torn muscles. During the regeneration of muscle fibers, alongside the production of connective tissue, the rate of collagen synthesis is the determining factor.
In a study measuring the rate of collagen protein production over three weeks following a muscle tear, it was found that the synthesis rate of the main protein in the cells increases gradually. Type III collagen synthesis peaks during the first week of wound healing and is associated with the development of connective tissue flexibility. Type I collagen formation begins later in the healing process and is linked to increased strength of the new muscle fibers and connective tissue.
That is why taking a collagen peptide supplement during this period is an important prerequisite for a successful recovery.
Collagen and Muscle Anabolism
A smoothie, tea, shake, or a full meal with collagen is an excellent idea to bring back muscle tone after training. After long and intense exercise, muscles lose protein due to oxidation, inflammatory reactions, and micro-tears. Protein synthesis decreases and then immediately increases for a prolonged period. Thanks to the high amino acid content of collagen, this increase in muscle anabolism helps restore the protein content in the muscles.
Collagen After a Workout – Easy, Tasty, Beneficial
One of the most important advantages of the powdered supplement is that, during the hydrolysis of collagen gelatin from animal cartilage and bones (type I and III collagen), the amino acid chains are broken down into shorter peptide compounds, in a form that is much more easily absorbed by the body. As a result, the 18 amino acids, including glycine, proline, and hydroxyproline, are found in higher concentration. These are precisely the ones responsible for better muscle recovery after training and a faster return to the gym after an injury. A spoonful of collagen after an hour of sweat and effort – tasty, beneficial, and easy, right!
