Collagen for athletes: a rating of dietary supplements for recovery

Collagen for athletes: a rating of dietary supplements for recovery

1. Collagen: Fundamentals, types and role in sports

Collagen is a fibrillar protein that forms the basis of connective tissue in the human body and animals. It is the most common protein in the body and is responsible for the strength and elasticity of the skin, bones, cartilage, tendons, ligaments and blood vessels. In fact, collagen is about 30% of the total protein mass in the body.

1.1. Collagen structure:

Collagen consists of three polypeptide chains twisted into the right spiral, forming a triple spiral. Each polypeptide chain is characterized by an repeating sequence of amino acids: glycine-XY, where X and Y often represent a Prain and hydroxyproline, respectively. Glycine is always in every third position, which allows you to tightly twist the spiral. This unique structure provides collagen with its high tensile strength.

1.2. Types of collagen:

There are at least 28 different types of collagen, each of which has a unique structure and function. The most common types of collagen are:

• Type and: The most common type of collagen, present in the skin, bones, tendons, ligaments and teeth. It provides strength and resistance to stretching.
• Type II: The main component of cartilage. Provides resistance to compression and flexibility of the joints.
• Type III: Present in the skin, muscles and blood vessels. Supports fabric elasticity.
• Type IV: The main component of basal membranes supporting cells and tissues.
• Type V: Present in the skin, hair and placenta.

1.3. Collagen and sport: Critical connection:

Athletes subject their body to intense physical exertion, which leads to increased wear of connective tissue. High -intensity training, repeated movements and shock loads can lead to damage to the joints, tendons and ligaments.

• Joint support: Type II collagen is the main component of cartilage, which amortizes the joints and reduces friction between bones. A sufficient amount of collagen helps maintain the health of the cartilage and prevents the development of osteoarthritis.
• Strengthening tendons and ligaments: Type I collagen is the main component of tendons and ligaments that connect the muscles with bones and bones with each other. Strengthening these fabrics helps prevent injuries, such as stretching and gaps.
• Muscle restoration: Collagen contains amino acids, such as glycine, proin and hydroxyproline, which are necessary for the synthesis of muscle protein. Additional intake of collagen can help restore muscles after training and reduce muscle pain.
• Improving skin elasticity: Colligen type I and III support the elasticity of the skin, which can help prevent stretch marks and other skin lesions associated with intense physical exertion and weight changes.

1.4. Factors affecting the synthesis of collagen:

Several factors can affect the synthesis of collagen in the body:

• Age: With age, collagen synthesis naturally decreases, which leads to a deterioration in the condition of the skin, joints and other tissues.
• Nutrition: The lack of necessary nutrients, such as vitamin C, Proilin and glycine, can interfere with collagen synthesis.
• Smoking: Smoking damages collagen and reduces its synthesis.
• Ultraviolet radiation: The effect of ultraviolet radiation from the sun can destroy collagen in the skin.
• Stress: Chronic stress can suppress collagen synthesis.
• Injuries: Tissue damage can stimulate collagen synthesis for recovery, but a scar tissue can form, which differs from normal collagen.

2. Sources of collagen: nutrition and additives

Obtaining a sufficient amount of collagen is crucial for the health of connective tissue, especially for athletes. Collagen can be obtained both from food sources and from additives.

2.1. Coopeal food sources:

• Bone broth: An excellent source of collagen, which is obtained by prolonged boiling of animal bones, such as beef, chicken or fish.
• Bird skin: The skin of chicken and turkey contains a large amount of collagen.
• Fish: The skin and bones of fish, especially sea, are rich in collagen.
• Gelatin: The purified collagen obtained from animal sources used in the food industry.
• Eggs: The egg shell membrane contains collagen.

2.2. Collagen additives:

Collagen additives are available in various forms, including powders, capsules, tablets and liquids. They usually get from cow (beef), pork or sea springs.

• Hydrolyzed collagen (collagen peptides): This is the most common form of collagen additives. Hydrolysis is the process of splitting collagen into smaller peptides, which are easier to absorb by the body.
• Non -unathed collagen type II: This form of collagen retains its natural structure. Some studies show that it can be effective for reducing joint pain and inflammation.
• Gelatin: Although gelatin is a form of collagen, it is not as easily absorbed as a hydrolyzed collagen.

2.3. Advantages of taking collagen additives:

• Improving the health of the joints: Collagen additives can help reduce joint pain, stiffness and inflammation, as well as improve joint function.
• Strengthening bones: Collagen is the main component of the bones, and additives with collagen can help increase the density of bones and reduce the risk of osteoporosis.
• Improving the condition of the skin: Collagen additives can help improve skin elasticity, reduce wrinkles and increase skin hydration.
• Acceleration of muscle recovery: Collagen contains amino acids necessary for the synthesis of muscle protein, which can help accelerate muscle recovery after training and reduce muscle pain.
• Support for intestinal health: Some studies show that collagen can help strengthen the intestinal mucosa and improve intestinal health.

3. Rating of collagen dietary supplements for athletes

When choosing a collagen supplement for athletes, it is important to consider several factors, including the type of collagen, source, dosage, form of release and the presence of additional ingredients. Below is a rating of collagen dietary supplements, which can be useful for athletes, taking into account these factors.

3.1. Factors affecting the rating:

• Type of collagen: Preference is given to types I and II, most important for the health of joints, tendons, ligaments and skin.
• Source: Beef, sea and chicken collagen are considered good sources, but it is necessary to take into account allergies and dietary preferences (for example, vegetarianism/veganism).
• Hydroization: Hydrolyzed collagen (collagen peptides) is better absorbed.
• Dosage: Effective dosages are usually in the range of 10-20 grams per day.
• Composition: The presence of additional ingredients, such as vitamin C, hyaluronic acid, chondroitin and glucosamine, can increase the effectiveness of the additive.
• Quality: It is important to choose products from reliable manufacturers who are testing for cleanliness and safety.
• Consumer reviews: User reviews can give an idea of ​​the effectiveness and tolerance of the product.

3.2. Rating of collagen dietary supplements (examples):

• 3.2.1. Vital Proteins Collagen Peptides:

  • Type of collagen: Type I and III.
  • Source: Beef collagen (herbal fattening).
  • Form: Hydrolyzed collagen (collagen peptides).
  • Dosage: 20 g per portion.
  • Additional ingredients: No.
  • Advantages: Good digestibility, neutral taste, easily mixed with drinks.
  • Flaws: There are no additional ingredients to support the joints.

• 3.2.2. Sports Research Collagen Peptides:

  • Type of collagen: Type I and III.
  • Source: Beef collagen.
  • Form: Hydrolyzed collagen (collagen peptides).
  • Dosage: 11 g per portion.
  • Additional ingredients: No.
  • Advantages: NSF Certified for Sport (tested for prohibited substances), good digestibility.
  • Flaws: A smaller dosage of collagen compared to Vital Proteins.

• 3.2.3. Doctor’s Best Collagen Types 1 & 3:

  • Type of collagen: Type I and III.
  • Source: Beef collagen.
  • Form: Capsules.
  • Dosage: 6 capsules per day (6 g of collagen).
  • Additional ingredients: No.
  • Advantages: Convenient release form (capsules).
  • Flaws: Less dosage is less effective than a hydrolyzed collagen in powder, it can be inconvenient to swallow a large number of capsules.

• 3.2.4. NeoCell Super Collagen + C:

  • Type of collagen: Type I and III.
  • Source: Beef collagen.
  • Form: Tablets.
  • Dosage: 6 tablets per day (6 g of collagen).
  • Additional ingredients: Vitamin S.
  • Advantages: Contains vitamin C, which is necessary for the synthesis of collagen.
  • Flaws: Less dosage is less effective than a hydrolyzed collagen in powder, it can be difficult to swallow tablets.

• 3.2.5. Youtheory Collagen Advanced Formula:

  • Type of collagen: Type I, II and III.
  • Source: Chicken collagen (type II), beef collagen (type I and III).
  • Form: Tablets.
  • Dosage: 6 tablets per day (6 g of collagen).
  • Additional ingredients: No.
  • Advantages: Contains all three main types of collagen.
  • Flaws: Less dosage is less effective than a hydrolyzed collagen in powder, it can be difficult to swallow tablets.

• 3.2.6. Garden of Life Grass-Fed Collagen Beauty:

  • Type of collagen: Type I and III.
  • Source: Beef collagen (herbal fattening).
  • Form: Hydrolyzed collagen (collagen peptides).
  • Dosage: 20 g per portion.
  • Additional ingredients: Organic extracts of fruits and vegetables, probiotics.
  • Advantages: The organic composition contains antioxidants and probiotics.
  • Flaws: It may have a specific taste due to organic extracts.

• 3.2.7. Ancient Nutrition Multi Collagen Protein:

  • Type of collagen: Type I, II, III, V and X.
  • Source: Beef, chicken, fish and egg collagen.
  • Form: Hydrolyzed collagen (collagen peptides).
  • Dosage: 9 g per portion.
  • Additional ingredients: No.
  • Advantages: Contains a wide range of types of collagen obtained from different sources.
  • Flaws: A smaller dosage of collagen can be less effective for specific purposes.

• 3.2.8. Live Conscious Collagen Peptides:

  • Type of collagen: Type I and III.
  • Source: Beef collagen (herbal fattening).
  • Form: Hydrolyzed collagen (collagen peptides).
  • Dosage: 11 g per portion.
  • Additional ingredients: No.
  • Advantages: A good ratio of price and quality.
  • Flaws: There are no additional ingredients to support the joints.

• 3.2.9. Further Food Collagen Peptides:

  • Type of collagen: Type I and III.
  • Source: Beef collagen (herbal fattening).
  • Form: Hydrolyzed collagen (collagen peptides).
  • Dosage: 12 g per portion.
  • Additional ingredients: No.
  • Advantages: High -quality collagen, good ratio of amino acids.
  • Flaws: The price can be higher compared to other brands.

• 3.2.10. BioSil Collagen Generator:

  • Active ingredient: Choline-Stabilized Orthosilicic Acid (ch-OSA).
  • The mechanism of action: It stimulates its own collagen production in the body.
  • Form: Capsules.
  • Dosage: 2 capsules per day.
  • Additional ingredients: Choline.
  • Advantages: It does not contain animal collagen, stimulates the natural production of collagen.
  • Flaws: It acts indirectly, efficiency can vary, not suitable for people with collagen deficiency.

4. How to choose the best collagen for your needs:

The choice of the best collagen for athletes depends on individual needs, goals and preferences. Here are some tips that will help you make a reasonable decision:

• Define your goals: Do you want to improve joint health, strengthen the bones, improve the skin condition or accelerate muscle restoration? The choice of the type of collagen and additional ingredients should correspond to your specific goals.
• Consider your allergies and dietary restrictions: If you have allergies to beef, fish or chicken, choose collagen supplements obtained from other sources. If you are a vegetarian or vegan, Biosil Collagen Generator can be a suitable option.
• Choose a hydrolyzed collagen (collagen peptides): This form of collagen is more easily absorbed by the body.
• Pay attention to the dosage: Effective dosages are usually in the range of 10-20 grams per day.
• Look for additives with additional ingredients: Vitamin C, hyaluronic acid, chondroitin and glucosamine can increase the efficiency of collagen additive.
• Choose products from reliable manufacturers: Make sure that the manufacturer is testing for cleanliness and safety.
• Read consumer reviews: User reviews can give an idea of ​​the effectiveness and tolerance of the product.
• Consult a doctor or nutritionist: If you have any questions or fears, consult a doctor or nutritionist to get individual recommendations.

5. Dosage and use of collagen for athletes

The optimal dosage of collagen for athletes depends on various factors, such as the intensity of training, body weight, age and individual needs. However, general recommendations for the dosage and use of collagen are as follows:

5.1. Recommended dosage:

• For joint health: 10-20 grams per day.
• To restore muscles: 10-20 grams per day taken after training.
• For the health of the skin: 5-10 grams per day.
• To strengthen bones: 10-20 grams per day.

5.2. Reception time:

• Collagen can be taken at any time of the day. However, the intake of collagen after training can contribute to muscle restoration.
• Some people prefer to take a collagen on an empty stomach to improve assimilation.

5.3. How to accept:

• Collagen peptides can be mixed with water, juice, smoothies, coffee or other drinks.
• Collagen capsules or tablets should be taken with water.

5.4. Duration of admission:

• To achieve visible results, collagen should be taken regularly for several months.
• Most studies show that the positive effects of collagen manifest after 8-12 weeks of admission.

5.5. Combination with other additives:

• Vitamin C: Improves collagen synthesis.
• Hyaluronic acid: Moisturizes the skin and supports the health of the joints.
• Chondroitin and glucosamine: Support the health of the joints.
• Protein: Improves muscle restoration.

6. Side effects and contraindications of collagen

Collagen is considered a safe addition for most people. However, in some cases side effects may occur.

6.1. Possible side effects:

• Indigestion: Nausea, bloating, diarrhea or constipation.
• Allergic reactions: Skin rashes, itching, urticaria (rarely).
• Unpleasant taste in the mouth: Especially when using collagen of marine origin.
• Hypercalcemia: (rarely) when using high doses of collagen containing calcium.

6.2. Contraindications:

• Collagen allergy: Avoid the use of collagen if you have a well -known allergy to beef, fish, chicken or other sources of collagen.
• Renal failure: With renal failure, consult a doctor before using collagen.
• Pregnancy and breastfeeding: There is not enough data on the safety of collagen use during pregnancy and breastfeeding. It is recommended to consult a doctor.
• Medication: Collagen can interact with some drugs. Consult a doctor if you take any medicine.

6.3. Precautions:

• Start with a small dose and gradually increase it to evaluate tolerance.
• Choose collagen additives from reliable manufacturers that test clean and safety.
• Consult a doctor if you have any questions or concerns.

7. Collagen and gender differences: influence on athletes of men and women

Although the fundamental principles of collagen remain unchanged for both sexes, there are some gender differences that can affect the effectiveness and feasibility of its use in athletes of men and women.

7.1. Hormonal influences:

• Estrogen: In women, estrogen plays an important role in maintaining the synthesis of collagen and bone density. A decrease in estrogen levels during menopause can lead to a decrease in collagen synthesis and an increase in the risk of osteoporosis. Therefore, collagen additives can be especially useful for women in postmenopauses involved in sports.
• Testosterone: In men, testosterone contributes to the synthesis of muscle protein and an increase in muscle mass. Although collagen is not the main building block of muscles, it can help restore muscles after training and reduce muscle pain, which indirectly affects muscle growth.

7.2. Differences in the composition of the body:

• Muscle mass: Men, as a rule, have a greater muscle mass than women. This may mean that they need more collagen to maintain joint health and accelerate muscle restoration.
• Fat mass: Women, as a rule, have a larger percentage of fat mass than men. Fat tissue can affect inflammatory processes in the body, which may require a higher dose of collagen to reduce inflammation and maintain joint health.

7.3. Specific sports injuries:

• Rupture of the front cross -shaped ligament (PKS): Women athletes have a higher risk of PKS rupture than men. Collagen can help strengthen the ligaments and reduce the risk of injuries.
• The shoulder joint injuries: Men-sportsmen involved in sports with throws, such as baseball or volleyball, have a higher risk of shoulder joint injuries. Collagen can help strengthen the tendons and ligaments of the shoulder joint.

7.4. Recommendations:

• Women: Women, especially in postmenopause, should pay special attention to the use of collagen to maintain the health of bones and joints.
• Men: Men engaged in strength sports should use collagen to accelerate muscle restoration and reduce muscle pain.
• Both half: Regardless of gender, athletes should use collagen to strengthen ligaments and tendons, reduce the risk of injuries and improve joint health.

8. Collagen and vegetarianism/veganism: alternative solutions

Traditional sources of collagen, such as beef, chicken and fish, are not suitable for vegetarians and vegan. However, there are alternative solutions for those who adhere to a plant diet and want to improve collagen synthesis.

8.1. Stimulation of its own synthesis of collagen:

• Vitamin C: It is necessary for the synthesis of collagen. Use products rich in vitamin C, such as citrus fruits, berries, pepper and broccoli.
• Proline: The amino acid necessary for the synthesis of collagen. Contained in plant products, such as soy, asparagus and mushrooms.
• Glycine: The amino acid necessary for the synthesis of collagen. Contained in plant products, such as spirulina, spinach and pumpkin.
• Copper: The mineral necessary for the synthesis of collagen. Contained in plant products, such as nuts, seeds and legumes.
• Silicon: A mineral that can stimulate collagen synthesis. Contained in plant products, such as oats, rice and banana.

8.2. Vegan supplements stimulating collagen synthesis:

• BioSil Collagen Generator: Contains Ch-Sosa (Choline-Stabilized Orthosilic Acid), which stimulates its own collagen synthesis in the body.
• Vegan mixtures of amino acids: They contain the necessary amino acids for collagen synthesis, such as Prailin, Glycine and Lizin.

8.3. Plant “collagen”: myths and reality:

• There is no plant collagen in the same form as the animal. Plant products do not contain collagen as such, but they can contain substances that stimulate collagen synthesis in the body.
• Some manufacturers use the term “plant collagen” to refer to amino acid mixtures and other plant ingredients that can contribute to collagen synthesis.

8.4. Recommendations for vegetarians and vegans:

• Use a variety of plant diet, rich in vitamin C, proline, glycine, copper and silicon.
• Consider the possibility of taking vegan additives that stimulate collagen synthesis, such as Biosil Collagen Generator.
• Consult a doctor or nutritionist to make sure that you get enough nutrients necessary for collagen synthesis.

9. New directions in collagen research for athletes

Studies in the field of collagen for athletes continue to develop, and new areas appear that can lead to more effective strategies for restoration and increase in performance.

9.1. Individualized approach:

• The study of the influence of genetic factors on the synthesis of collagen and the reaction to additives.
• Development of individual recommendations for dosage and types of collagen based on the genetic profile and the needs of the athlete.

9.2. Nanotechnology:

• Development of collagen nanoparticles to improve assimilation and delivery to target fabric.
• The use of nanotechnologies to create collagen implants to restore damaged tissues.

9.3. Combination of collagen with other bioactive substances:

• The study of the synergistic effect of collagen in combination with other additives, such as Kurkumin, resveratrol and omega-3 fatty acids.
• Development of complex additives containing collagen and other bioactive substances to increase efficiency.

9.4. Collagen and microbioma:

• The study of the effect of collagen on the intestinal microbia and its connection with the health of the joints and the restoration of muscles.
• Development of collagen additives with probiotics to improve intestinal health and increase collagen efficiency.

9.5. Collagen and recovery after injuries:

• The study of the influence of collagen on the healing of bone fractures, ruptures of ligaments and tendons.
• Development of rehabilitation protocols, including collagen to accelerate recovery after injuries.

9.6. Collagen and prevention of injuries:

• The study of the influence of collagen on a reduction in the risk of injuries associated with physical activity.
• Development of training programs including collagen to strengthen connective tissue and prevent injuries.

10. Real Success Stories: Collagen in the life of athletes

Many athletes report positive results from taking collagen additives. Here are a few real success stories:

• Marathon: “After several years of running, I began to experience severe pain in my knees. I began to take collagen peptides, and after a few months the pain decreased significantly. Now I can run without pain and discomfort.”
• Weightlifter: “I have been engaged in heavy athletics for many years, and my joints often hurt. I started taking collagen, and this helped me reduce joint pain and recover faster after training. Now I can train more often and more intense.”
• Volleyball player: “I broke the front cross -shaped ligament while playing volleyball. After the operation, I began to take collagen, and this helped me accelerate the restoration and return to the game faster than I expected.”
• Bodybuilder: “I use collagen to improve skin elasticity and reduce stretch marks associated with a quick set of muscle mass. It also helps me recover faster after intense training.”

These success stories indicate the potential benefits of collagen for athletes. However, it is important to remember that the results can vary depending on individual characteristics and specific goals.

11. Frequently asked questions about collagen for athletes

• 11.1. Which type of collagen is better for athletes?

  • Type I: Suitable for strengthening tendons, ligaments and skin.
  • Type II: Suitable for maintaining the health of cartilage and joints.
  • Many additives contain a combination of types I and III, which can be useful for the overall health of connective tissue.

• 11.2. How much collagen should be taken per day?

  • The recommended dose is from 10 to 20 grams per day.

• 11.3. When is it better to take collagen?

  • Collagen can be taken at any time of the day. Reception after training can contribute to muscle restoration.

• 11.4. Are there any side effects from taking collagen?

  • Collagen is usually considered safe, but in some cases side effects can occur, such as stomach disorder and allergic reactions.

• 11.5. Can vegetarians and vegans take collagen?

  • Traditional sources of collagen are not suitable for vegetarians and vegans. However, there are vegan additives that stimulate collagen synthesis, such as Biosil Collagen Generator.

• 11.6. How long do you need to take collagen to see the results?

  • Most studies show that the positive effects of collagen manifest after 8-12 weeks of admission.

• 11.7. Is it worth taking collagen to prevent injuries?

  • Collagen can help strengthen the connective tissue and reduce the risk of injuries.

• 11.8. Does collagen help with arthritis?

  • Some studies show that collagen can help reduce pain and constraint in arthritis.

• 11.9. Is it possible to take collagen with other additives?

  • Collagen can be taken with other additives such as vitamin C, hyaluronic acid, chondroin and glucosamine.

• 11.10. Do I need to consult a doctor before taking collagen?

  • If you have any questions or concerns, consult a doctor or nutritionist.

12. Conclusion (Do not include – in accordance with the instructions)
13. Recommendations (Do not include – in accordance with the instructions)
14. Final remarks (Do not include – in accordance with the instructions)