10.05.2020
Amino acid pools within the body become enriched with the proteins obtained from the diet. The body stores these amino acids to be used in various protein responsibilities as needed, replenishing the collagen depots is critical following physical activity. Therefore, it is important to regularly nourish the amino acid stores in the body with amino acids such as proline, glycine, alanine, and arginine that are abundant in collagen.
An academic study conducted by Penn State University in the United States in 2008 examined the effect of collagen on activity-related joint pain in physically active individuals without joint diseases. The study involved 147 volunteer athletes from the university's sports team and a sports club. Of the 147 participants, data from 97 were statistically evaluated. These 147 volunteers, 72 males and 75 females, were randomly divided into two groups. One group consumed a liquid formulation containing 10 grams of collagen hydrolysate (CH-Alpha), and the other group consumed a placebo consisting of a 25 mL liquid with xanthan. Joint pain improved in the athletes treated with collagen hydrolysate, as observed in the first 24 weeks of clinical trials. Although the study had limitations due to its size, the results indicated the importance of using collagen hydrolysate to support joint health in a high-risk group and likely reduce the risk of joint deterioration. The results suggested that collagen hydrolysate intake could reduce parameters that negatively affect athletic performance, such as pain.
In another study, 27 men participated in a 12-week daily exercise program while consuming 15 grams of collagen per day. Compared to men who exercised but did not take collagen, those who consumed collagen gained more muscle mass and strength.
In a comprehensive study involving athletes from various sports categories, those who took a mixture of collagen peptides, BCAA, and arginine for two years experienced fewer injuries related to tendons, connective tissues, joints, and muscles. Therefore, the importance of athletes consuming collagen during physical activity is significant. Collagen supplementation can minimize potential problems that may occur in the body in case of injury or strain.
Diet and healthy eating play a substantial role in the lifestyle of athletes. Clinical research has shown that a meal containing collagen alone or a meal containing collagen and tryptophan is 40% more filling than a meal with the same amount of soy or casein content. It also reduced energy intake by 20% in the next meal. This study concluded that collagen is more satiating compared to other proteins.
Collagen peptides stimulate the cells responsible for collagen production, prompting them to produce more collagen. This helps prevent injuries related to joints and connective tissues.
Studies show that diets rich in collagen may increase muscle mass, improve muscle strength, and potentially prevent age-related muscle loss, known as sarcopenia. Additionally, collagen peptides are reported to have strong antioxidant properties, which can protect muscle tissue from potential damage.
By maintaining adequate collagen intake, athletes can support their joints, muscles, and overall physical health, helping them perform at their best and minimize the risk of injuries.
References:
[1]Miller, B.F., Olesen, J.L., Hansen, M., Dossing, S., Crameri, R.M., Welling, R.J., Langberg, H., Flyvbjerg, A., Kjaer, M., Babraj, J.A., Smith, K. ve Rennie, M.J. (2005). Coordinated collagen and muscle protein synthesis in human patella tendon and quadriceps muscle after exercise. The Psysiological Society Journal, 567 (3), 1021-1033.
[2] Clark, K.L. and Co. 2008. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinions, 24 (5): 1485-1496
[3] Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial, Denise Zdzieblik,1 Steffen Oesser,2 Manfred W. Baumstark,3 Albert Gollhofer,1 and Daniel König1,3, Br J Nutr. 2015 Oct 28; 114(8): 1237–1245. doi: 10.1017/S0007114515002810
[4] Wienicke, E., 2011, In: Performance Explosion in Sports – an anti-doping concept. Meyer&Meyer Fachverlag und Buchhandel GmbH, ISBN-10:1841263303
[5] Veldhorst M A.B and Co. 2009. A breakfast with alpha-lactalbumin, gelatin, or gelatin+TRP lowers energy intake at lunch compared with a breakfast with casein, soy, whey, or why-GMP. Clinical Nutrition. 28. 147-155
[6] Kim S.K and Co. 2001. Purification and characterization of antioxydative peptides from bovine skin. Journal of Biochemistry and Molecular Biology. Vol 34. 239.
