Collagen Supplementation

What is collagen?
Collagen is a distinctive protein and a major component of connective tissues like skin, bones, and cartilage. In the body, collagen is made up of chains of repeating amino acid units, with a high prevalence of glycine, proline, and hydroxyproline. These chains are wound together in very strong, braid-like triple helixes.
Collagen makes up about 30% of the body's 

protein content. Critical to the body's scaffolding system, collagen provides the strength and flexibility needed by our bones, joints, tendons, and cartilage. Likewise, collagen supports skin integrity by helping maintain its moisture and elasticity. 
 
Why is collagen important?
Your body’s ability to produce collagen decreases by about 1% every year. For most people, collagen production begins to decline in your 20s, which can impact the health of your skin, joints, and hair over time. When you ingest collagen peptides, they help stimulate fibroblasts in your skin, which trigger the production of collagen, elastin, and hyaluronic acid. 
 
How does collagen work?
In the diet, collagen supplementation helps provide the body with key amino acids that act as the building blocks for collagen production. Collagen peptides also appear to have bioactive capabilities, which may trigger the synthesis of new collagen fibers, further supporting the structure of skin, bone, and joint tissue.

What does this mean for us?
As we place extra strain on our tissue with increased training levels, adding collagen to our diet helps our bodies repair the damage, become stronger, and feel better.  
How much should I take?
Start with 2 TBS a day. As you get accoustomed to it, increase to 4 TBS to address pain and increased activity. For clients who are participating in heavy workouts, aim for 6 TBS a day. For clients who are working very hard, over 2 hours a day, or participating in 2-a-days aim for up to 8 TBS a day. 
If counting your macros, account for the collagen protein intake. 
 
Check your physician to see if collagen supplementation is safe for you. 

Sources: 
https://greatlakeswellness.com/blogs/news/collagen-101
https://www.vitalproteins.com/blogs/stay-vital/benefits-of-collagen