Want well-defined muscles? Training is a must. A protein-rich diet – also a must. Collagen is a key building block of muscle and plays an important role in building and retaining muscle mass. Have we caught your interest? Keep reading and make collagen your ally on your mission for a toned body.
Collagen – food for you and your muscles
When you take in collagen through food, you supply your body with the amino acids it needs to synthesize the structural protein in the body. The most concentrated sources of collagen are animal bones, tendons, and skin.
You're probably wondering how to get them?
An accessible and easily absorbed source of collagen for your muscles is collagen peptides. They're found in supplements also labeled “hydrolyzed collagen.” In practice, “collagen peptides” and “hydrolyzed collagen” mean the same thing – food for your muscles in an easily absorbed form.
Hydrolysis is the process of “breaking down” the collagen molecule into smaller molecules – peptides. A smaller collagen peptide molecule by no means means less valuable amino acids. Hydrolyzed collagen contains glycine, arginine, and methionine. These build the amino acid creatine, and creatine – muscle mass.
How does collagen fuel your muscles during training?
It makes energy more accessible
When lifting weights, for example, your muscles look for a fast, readily available source of energy, available in the form of ATP (adenosine triphosphate) – a chemical compound in the body formed with the help of creatine.
So, if you're going to lift weights and chase better performance at the gym, first make sure you're getting enough collagen from food or from a supplement.
It provides better blood circulation and more nourishment for your muscles
Besides almost literally “fueling” your muscles, collagen helps enrich them with even more nutrients and oxygen. One of its amino acids – arginine – supports the elasticity of blood vessels and blood circulation in the body, and better circulation means more oxygen and nutrients for the muscles.
It restores muscle proteins lost during training
Collagen helps repair muscles after training. The most serious athletes, bodybuilders, and fitness enthusiasts never skip their collagen dose after a heavy day at the gym. Taking hydrolyzed collagen and a high-protein diet increase muscle anabolism and restore the proteins lost from muscles after intense physical exertion.
It keeps the body in anabolic mode – growing and building tissue
Collagen takes part in chemical processes related to maintaining a positive nitrogen balance. It keeps the body in a state of anabolism – growth and tissue building, including skeletal muscle.
The findings of a medical study of male athletes, after 12 weeks of intense training, are:
Athletes who took hydrolyzed collagen gained more muscle mass compared to those who trained without taking extra collagen.
A protein-rich table for more muscle
Spring is a great time to build up more collagen and, in turn, more muscle mass, through food. Right now food is especially delicious – the meat comes from young animals, and the vegetables – fresh, crisp and packed with vitamins and minerals. Plus, summer is coming, and you'll definitely find a reason to show off the results of your efforts.
Here's what your body needs to produce collagen, and which foods contain it:
- Proline (an amino acid found in collagen, as well as in all proteins in the mammalian body): found in egg white, dairy products, cabbage, mushrooms, and asparagus;
- Glycine (an amino acid found in collagen): found in pork skin, chicken skin, and gelatin, as well as in protein-rich foods;
- Vitamin C (supports collagen synthesis in the body and maintains its levels): found in citrus fruits and peppers;
- Zinc (a cofactor in collagen production, activates the proteins needed for its synthesis): found in beef, lamb, and pork, shellfish, chickpeas, lentils, beans, milk, cheese, and various nuts and seeds;
- Copper (activates the enzyme lysyl oxidase, which promotes the cross-linking of collagen and elastin): found in organ meats, cocoa powder, cashews, sesame, and lentils.
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