Collagen supplementation in sports
What is collagen?
Collagen is a protein molecule composed of amino acids. It provides structural support for the extracellular space of connective tissues. It is found in bones, tendons, cartilage, and skin. Its main function is to provide strength and elasticity to these tissues.
Functions of collagen in sports:
- Increases bone strength, density, and mass
- Improves joint function
- Reduces pain caused by exercise
- It may be beneficial in the treatment of degenerative bone and joint diseases.
- Increases cartilage regeneration and strengthens joints
Types of collagen:
Scientific literature indicates that there are currently 29 types of collagen. They differ in structure, function, and occurrence.
The most common types of collagen are type I, II, and III collagen.
Type I collagen: accounts for up to 90% of collagen in the entire body. It is found in the skin, blood vessels, bones, and ligaments. It provides high strength, mobility, and speed of movement.
Type II collagen: accounts for 90% of the total collagen in joint cartilage, providing it with strength and elasticity, as well as the ability to withstand friction and pressure during movement.
Type III collagen: accounts for 5-20% of cartilage, bone, connective tissue, and ligaments. It cushions internal organs and muscles.
Which collagen should you choose? What should you look for when buying it?
It is worth choosing hydrolyzed collagen, which is in the form of smaller molecules (collagen peptides), making it easier to absorb. For athletes, fish or bovine collagen seems to be the best type.
Remember to combine collagen supplements with vitamin C. It is essential for collagen synthesis in the body. It is best to buy collagen in powder or liquid form.
What is the recommended daily dose?
It all depends on the purpose of collagen supplementation. According to clinical studies, the minimum dose is 2,500 mg. If we want to help treat joint ailments, the dose can be increased to as much as 15,000 mg.
Is supplementation necessary?
Animal products are a natural source of collagen in the diet. It can be found in pork, fish, and fruit jellies, offal, animal cartilage, and cooked chicken feet. So, should it be supplemented? Our daily diet does not provide enough of this ingredient to make up for deficiencies. Better results can be achieved by taking easily digestible, hydrolyzed collagen. It is worth noting that scientific studies have shown that we begin to lose collagen as early as 18-29 years of age. After the age of 40, this decline averages 1%, and after the age of 80, collagen decreases by as much as 75% compared to younger adults.
Summary
If we want to introduce collagen into our daily supplementation, we must make sure that it is hydrolyzed. It is best to choose bovine or fish collagen. Vitamin C supplementation should also be ensured. As for the form, I recommend collagen powder, as it allows us to more easily control the dose we need to take.
Bibliography:
1. https://link.springer.com/article/10.1007/s00726-021-03072-x?fbclid=IwY2xjawGbHNZleHRuA2FlbQIxMAABHfA7cB9awkkYhsqm9a7LO5SubSn-Vi3_Lma2VhFk4i6ograQlZlNH-DDMQ_aem_rsejiM9vBkk7xi8tsmKceg
2. https://dietadlaurody.pl/blog/czy-warto-pic-kolagen-efekty-skutki-uboczne-i-ogolny-przeglad-dzialania-suplementacji-kolagenu/?fbclid=IwY2xjawGbHOpleHRuA2FlbQIxMAABHRbSNw2TpIYtIwsvKXNDqG7911zo7doPnJZBSlkGOQN4e3K3NFyt8Qvoqw_aem_J7iM-5eiz5dHrzs6Ub8EzA
3. https://pubmed.ncbi.nlm.nih.gov/37064452/
4. https://auraherbals.pl/blog/typy-kolagenu/
5. https://food-forum.pl/artykul/dzialanie-kolagenu-na-nasz-organizm-czy-warto-go-suplementowac
Prepared by
Justyna Kurasz
