Collagen is the most talked about supplement on the market. The benefits range from younger skin, to healthier joints, to even improved gut health. But did you know that collagen is vital for muscle recovery? Let’s take a look at collagen as a post-workout supplement.
Let’s start simple.
What is collagen?
Collagen is the most abundant protein in the body. It is a structural protein that makes up the connective tissues in your body. That means that collagen is a huge part of your skin, hair, joints, bones, muscles, and organs.
Amino acids and muscle recovery
Let’s talk amino acids. Amino acids are organic compounds that make up proteins. They’re responsible for repairing body tissue and helping growth. There are 9 essential amino acids that make a protein complete. Complete proteins like whey, casein, or multi-source plant protein contain all 9! Collagen only contains 8 of those amino acids, so you’re not going to get all of the essential amino acids that you need for optimal muscle mass.
Here’s the thing—collagen doesn’t contain all of those essential amino acids, but has been proven to help with muscle recovery.
A case for collagen
Collagen has been proven to help with muscle recovery. A study of 53 men with sarcopenia (a muscle deficiency) showed that collagen peptides are effective in building muscle. The study was a 12-week double blind study where participants followed a guided resistance training program. At the end of the 12 weeks, those who took collagen peptides had greater muscle mass and strength.
So, does it really matter that collagen doesn’t contain all 9 essential amino acids?
If you’re really concerned with getting all the essential amino acids, supplement with milk or oats. Both contain the amino acid that collagen is missing: tryptophan.
Collagen as a post-workout supplement
Collagen can be a really great replacement for your whey protein post-workout shake. Blend up some collagen powder with a scoop of oats and some milk to make sure that you’re getting all of the amino acids that you need for all of the muscle recovery that you can get! You’ll not only get the gains that you’ve been working for, but you’ll also get better, younger-looking skin, and healthier joints!
Check out Ideal Collagen for your post-workout needs. It’s an amazing supplement that contains 10 g of hydrolyzed collagen per serving.