As soon as recognized primarily for serving to enhance pores and skin and wrinkles, collagen peptides are one of many newest dietary supplements to take the working world by storm in our unending 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 right this moment on this article.
Collagen is a robust and versatile protein present in our bones and connective tissue.
As a result of it’s so sturdy and versatile, collagen offers the framework or webbing to a whole lot of the delicate tissue within the physique.
There are a lot of various kinds of collagen, however the three most necessary for runners are Sort I, II and Sort III.
- Sorts I and III are used to bolster 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 might be extra versatile and your physique will higher deal with the pounding that comes with working so many miles.
Does the Analysis Present Collagen Supplementation is Efficient?
Now that you’ve got just a little higher understanding of what precisely collagen is, does analysis present that supplementing lives as much as the hype?
We’ll check out among the most typical claims and see what analysis has to say.
Scale back Restoration Time from Harm
Maybe probably the most helpful potential advantage of collagen for runners is the potential discount in restoration time.
It’s theorized that as a result of collagen performs a important function in sustaining wholesome cartilage and connective tissue, supplementation could enhance the speed of therapeutic from knee and different tendon accidents, in addition to enhance normal restoration from the affect of working.
There’s a first rate quantity of analysis to substantiate this principle.
Particularly, a June 2020 literature evaluate 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 necessary potential profit to runners, particularly us older runners, is the flexibility for collagen supplementation to enhance the power of our tendons, ligaments and joints and enhance flexibility.
That is due to the function collagen performs within the well being of our connective tissue.
With wholesome connective tissue, we are able to enhance vary of movement and adaptability, decreasing the danger of many widespread working accidents.
This appears to be supported within the scientific literature as effectively. One instance is a double blind examine that assessed joint mobility in a bunch who had used a collagen supplementation and a bunch that solely used a placebo.
The collagen group demonstrated a statistically important enchancment in common joint vary of movement in comparison with the placebo group.
Speed up Muscle Restore and Development
One other attention-grabbing use case for runners is the potential for collagen to enhance muscle restore and development.
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 necessary 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 necessary of the 2 dietary supplements.
Improved Bone Well being
Lastly, there’s some proof that collagen supplementation might help enhance bone well being and bone mass, particularly in older ladies.
That is possible as a result of Sort I collagen is the primary further mobile matrix protein for calcification.
Nonetheless, as of this writing, these research have solely been carried out on animals. Subsequently, extra analysis on people must be performed, however the outcomes do seem promising.
The Greatest Means 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 one of the best ways to take it?
The literature demonstrates that supplementing with 10g of hydrolyzed collagen appears to be the candy spot.
Most research indicated that greater doses of hydrolyzed collagen didn’t enhance outcomes or have a statistically important affect on effectiveness.
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. Nearly all of the research on athletes we checked out used hydrolyzed collagen.
Subsequently, I like to recommend hydrolyzed collagen when you’re going to complement.
My advice is Heelstrike from 6amrun. It comprises an efficacious dose at 10g with no added fillers or proprietary blends, which you realize from earlier articles I’m ardently towards.
Plus, they’re a runner’s targeted complement firm, so I do know they’re designing merchandise made for runners.
If you happen to’re considering giving collagen a strive, you should utilize the code RC10 at 6amrun for a ten% low cost.
Summing It Up
Whereas the scientific literature continues to be comparatively new, it does seem including a collagan complement may very well be helpful, particularly when you wrestle with tendon or bone accidents like shin splints and stress fractures.
Taking 10g every day, both within the morning or put up exercise with a whey protein shake might provide help to recuperate quicker and keep away from damage.