As soon as identified primarily for serving to enhance pores and skin and wrinkles, collagen peptides are one of many newest dietary supplements to take the operating world by storm in our endless quest to enhance restoration.
Greater than possible, you’ve seen an inflow of collagen infused meals and dietary supplements within the wholesome meals and complement isles over the previous couple of years because the business continues to develop.
However, what advantages do collagen peptides truly present and does the analysis truly present they’re efficient?
That’s what we’ll take a look at in the present day on this article.
What’s Collagen?
Collagen is a powerful and versatile protein present in our bones and connective tissue.
As a result of it’s so robust and versatile, collagen supplies the framework or webbing to a number of the gentle tissue within the physique.
There are lots of various kinds of collagen, however the three most essential for runners are Sort I, II and Sort III.
- Varieties I and III are used to strengthen or structural programs, like our bones.
- Sort II is used primarily in cartilage and has a inflexible development that permits for shock absorption.
With wholesome and robust collagen ranges, your ligaments and joints shall be extra versatile and your physique will higher deal with the pounding that comes with operating so many miles.
Does the Analysis Present Collagen Supplementation is Efficient?
Now that you’ve got slightly higher understanding of what precisely collagen is, does analysis present that supplementing lives as much as the hype?
We’ll check out a few of the commonest claims and see what analysis has to say.
Cut back Restoration Time from Damage
Maybe essentially the most helpful potential good thing about collagen for runners is the potential discount in restoration time.
It’s theorized that as a result of collagen performs a important position in sustaining wholesome cartilage and connective tissue, supplementation might enhance the speed of therapeutic from knee and different tendon accidents, in addition to enhance basic restoration from the influence of operating.
There’s a first rate quantity of analysis to substantiate this concept.
Particularly, a June 2020 literature assessment of 15 research on collagen supplementation in leisure runners.
The mixed research indicated that collagen supplementation improved joint ache and restoration from joint accidents, lowered muscle soreness and time to recuperate from train, and elevated muscle protein synthesis.
Strengthen Tendons, Ligaments and Joints
One other essential potential profit to runners, particularly us older runners, is the power for collagen supplementation to enhance the power of our tendons, ligaments and joints and enhance flexibility.
That is due to the position collagen performs within the well being of our connective tissue.
With wholesome connective tissue, we will enhance vary of movement and adaptability, decreasing the danger of many widespread operating accidents.
This appears to be supported within the scientific literature as nicely. One instance is a double blind research that assessed joint mobility in a gaggle who had used a collagen supplementation and a gaggle that solely used a placebo.
The collagen group demonstrated a statistically vital enchancment in common joint vary of movement in comparison with the placebo group.
Speed up Muscle Restore and Progress
One other fascinating use case for runners is the potential for collagen to enhance muscle restore and progress.
As mentioned earlier, we’ve already seen proof that collagen supplementation can enhance muscle protein synthesis. This appears to be additional elevated when mixed with whey protein.
It seems the amino acids within the whey protein assist synthesize the collagen, which may velocity up the muscle rebuilding course of.
Nonetheless, it’s essential to notice that research point out substituting collagen for whey protein doesn’t enhance muscle protein synthesis. They need to be utilized in conjunction, with whey being the extra essential of the 2 dietary supplements.
Improved Bone Well being
Lastly, there may be some proof that collagen supplementation may help enhance bone well being and bone mass, particularly in older girls.
That is possible as a result of Sort I collagen is the principle further mobile matrix protein for calcification.
Nonetheless, as of this writing, these research have solely been performed on animals. Subsequently, extra analysis on people must be executed, however the outcomes do seem promising.
The Greatest Manner for Runners to Take Collagen
Now that we’re comparatively assured collagen supplementation is supported by fairly a little bit of scientific analysis, what’s the easiest way to take it?
Efficient dosages
The literature demonstrates that supplementing with 10g of hydrolyzed collagen appears to be the candy spot.
Most research indicated that increased doses of hydrolyzed collagen didn’t enhance outcomes or have a statistically vital influence on effectiveness.
Different Concerns
There are two forms of collagen dietary supplements, hydrolyzed collagen and undenatured collagen.
It seems that undenatured collagen is used primarily to deal with osteoarthritis and rheumatoid arthritis. Virtually all of the research on athletes we checked out used hydrolyzed collagen.
Subsequently, I like to recommend hydrolyzed collagen for those who’re going to complement.
My suggestion is Heelstrike from 6amrun. It accommodates an efficacious dose at 10g with no added fillers or proprietary blends, which you realize from earlier articles I’m ardently in opposition to.
Plus, they’re a runner’s centered complement firm, so I do know they’re designing merchandise made for runners.
In the event you’re enthusiastic about giving collagen a attempt, you should utilize the code RC10 at 6amrun for a ten% low cost.
Summing It Up
Whereas the scientific literature remains to be comparatively new, it does seem including a collagan complement may very well be helpful, particularly for those who wrestle with tendon or bone accidents like shin splints and stress fractures.
Taking 10g day by day, both within the morning or submit exercise with a whey protein shake may show you how to recuperate quicker and keep away from damage.
