Protein helps to maintain the healthiest possible state for your muscles, bones, skin, and even more vital bodily functions.
Your muscles tear microscopic tears when you work out vigorously. Protein contains amino acids, which your body needs for these microtears to mend and grow new muscle. It is typically the first and integral supplement that is often talked about when pursuing a fitness regimen.
And as you begin searching for extra ways to include this macronutrient in your diet, you could encounter this frequently asked question: Does collagen qualify as protein? Here’s an explanation.
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Is Collagen considered a Protein?
In a nutshell, not quite.
The protein most found in the body is collagen. Its structure resembles fibers and is utilized to form connective tissue. In your body, collagen serves a very specialized purpose. It gives our skin suppleness and strength, as well as structure and support for our blood vessels, muscles, tendons, and bones. Consider collagen to be the structural “glue” of your body.
Supplements containing collagen protein are now among the most widely used supplements available. But most collagen supplements available today are incomplete proteins. Now, what characterizes a protein as “complete”?
It has to do with the protein’s composition of amino acids. For a protein to be deemed complete, it must contain all nine essential amino acids, which the body is unable to synthesize on its own. Only protein derived from animals has all nine essential amino acids contained in a complete protein.
Since complete proteins are present in animal protein and some vegan protein powder blends, they should be included in your daily protein consumption. Conversely, although being a protein in and of itself, collagen does not.
They also offer quite distinct advantages. Collagen therefore doesn’t precisely fit the bill for either muscle building or maintaining fullness throughout the day, even though protein powder might. Nonetheless, a modest clinical trial discovered that people who took collagen every day and engaged in physical activity increased their muscle mass more than those who only did the exercise (1).
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Collagen peptides also promote the health of the skin, joints, and bones. Regarding the former, research indicates that dermal collagen density and skin elasticity can be supported by hydrolyzed collagen peptides (2).
How? Because well-hydrolyzed collagen peptides have been demonstrated to support the body’s natural collagen synthesis, they are especially beneficial in delaying the appearance of wrinkles and drooping skin (3).
It should also be noted that your body’s collagen production slows down after the age of 35. Collagen starts to disappear by the age of 40 before your body can replenish it. Furthermore, by the time you reach 60, your body has lost more than half of its collagen. Because of this quick drop, it’s critical to understand what to look for in a premium collagen supplement. I go more into details what to look for below.
Can you consume protein powder and collagen at the same time? It’s your decision! You can incorporate both advantages into your everyday routine if you think they sound good. Start with my carefully crafted list of the top protein powders and collagen supplements if you’re not sure where to look:
BEST FOR THE BUDGET: Orgain Hydrolyzed Collagen Powder
BEST FOR THE MUSCLES: Vital Performance Protein Powder
BEST FOR THE HAIR, SKIN AND NAILS: Garden of Life Grass Fed Collagen Beauty
BEST MARINE COLLAGEN: Natural Force Clean Marine Collagen Powder
BEST VEGAN COLLAGEN: Future Kind Vegan Collagen
BEST CAPSULES: HUM Collagen Love
Here’s What to Look For
Although I have thoroughly researched and approved the goods, I also want to arm you with the knowledge necessary to find your own collagen supplements, or at least, to better comprehend how we go about things. This is what to search for:
1. Dosage.
Collagen supplementation does not currently have an approved daily guideline. It is recommended that healthy people consume one gram of protein per kilogram of body weight per day as their total protein needs.
Your demands could be greater if you engage in physical activity. Being a protein composed of peptides, collagen is not a complete protein. It lacks tryptophan and has low levels of a few other important amino acids. However, it can still help you meet your daily protein requirements and goals.
Side note: it’s possible that certain collagen supplements include fortified tryptophan. So, read the label ingredients. Amino acids must be heavily processed since they are extremely delicate. Amino acids may fragment and produce toxins during processing. It is preferable to obtain tryptophan through diet. Turkey, chicken, cheese, whole milk, bananas are some great examples of sources.
It is recommended to look for collagen supplements that weigh between 10 and 20 grams per serving. It is advised to seek the assistance of a licensed functional medical practitioner if you have questions.
2. Check the sources.
Look for brands that, whether on the package or website, provide a detailed description of the animal, region, etc. from which their collagen is sourced.
Look for phrases such as “sustainably-sourced, wild-caught cod”. You can also look for “grass-fed, pasture-raised bovine collagen from Brazilian cows.” Ideally, they will also specify which forms of collagen—types I, II, or III, for example—are included. If they list the profile of amino acids, bonus points.
3. Brand Transparency.
This is more about identifying companies that are forthright and truthful about their products than it is about deciphering an ingredient label. Finding their Supplement Facts panel and other component list shouldn’t be too difficult.
It should be clear what kind and where collagen comes from. If they make any claims about benefits, science ought to back them up. They would need to be transparent about the source of the components and the nature of the packaging, including whether it is eco-friendly.
4. Type of Formulation.
The most effective forms of collagen can be delivered as powders, making them the best option.
Adding powders to your morning coffee or latte, or mixing them into a delicious smoothie with vibrant fruits, is another easy method to incorporate a significant amount of collagen into your nutritional regimen.
It’s acceptable to use different delivery methods, such as beverages, tonics, capsules, or gummies, but keep in mind that the amount of collagen in these products is reduced.
Collagen peptides are generally considered safe to eat, with very few adverse effects, concerns, or warnings documented. They are classified as “harmless”. But since each person is unique, their bodies respond to items in different ways. This explains why anecdotal reports of some adverse effects exist.
It is challenging to determine whether the experiences are directly related to collagen peptides, especially since, depending on the brand and product, collagen powders may also contain other ingredients in addition to additional active chemicals. The two most often reported symptoms were upset stomach and bad taste in the mouth.
5. Other Ingredients.
To obtain the desired results, a more holistic product can be created with additional helpful elements like vitamins, minerals, or botanical bioactives. Alternatively, if you want only collagen, that’s wonderful too!
Seek studies that support the addition of ingredients and informative justifications for the formulations.
Verify the cleanliness of the formula on the opposite end. Here, less is more: Steer clear of soy, gluten, GMOs, artificial colors, flavors, and sweeteners. If your collagen product comes in flavors, seek for natural options like organic vanilla and cocoa.
If sweetener is needed, we suggest using organic coconut sugar or monk fruit extract, which are naturally sourced from plants.
To Wrap Things Up
Understanding the subtleties of protein consumption, encompassing collagen, is essential for overall health. Even though collagen might not suit the typical protein profile, it is nevertheless a useful inclusion because of its special advantages for the skin, joints, and bones.
Combining conventional powders with protein sources like collagen provides a varied way to satisfy your dietary requirements. Think about dosage, suppliers, brand transparency, formulation kinds, and extra components when selecting supplements. Empower yourself to make informed choices that align with your health goals and embark on a journey of well-rounded nourishment for a vibrant life.
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