WHAT WOULD YOU LIKE TO KNOW ABOUT LIVEAGIL MUSCLE ?
Collagen Supplements for Muscle Growth
Collagen is primarily known to reduce joint pain and the appearance of wrinkles, but recent studies show it is more beneficial than previously thought. Ingesting collagen is not only good for bones, but also for muscle growth. This is good news for both athletes and older people.
The Conclusion: Exercise and Collagen are a Good Combination
All three studies cited above showed that collagen in combination with exercise can help build muscle mass. All representatives of the collagen testing group had more lean muscle and overall less body fat at the end of the various tests.
Overall Benefits of Collagen Peptides
In addition to being a good supplement for muscle growth, collagen has other benefits for athletes because of its anti-inflammatory properties. Many people do not practice sport regularly because of the pain it triggers in their joints. Although collagen is not a medicine against pain, it protects and strengthens joints so that you can do sports in a healthier (and more enjoyable) way. Collagen also slows down age-related muscle decline allowing you to enjoy your favorite physical activities for years to come.
Doctors recommend the consumption of collagen peptides especially for people who want to boost their muscle growth through exercise but who suffer from nutritional problems, a kneecap condition, osteoarthritis, osteoporosis or other joint related ailments.
If that’s your case, you could try taking collagen for a period of 3 to 6 months and see how your body reacts to it. Also, you can try substituting your running or high impact routine for a hydrostatic sport such as swimming or cycling. You can safely expect to benefit from this test because there are virtually no risks in ingesting collagen. Side effects from collagen intake are very rare and include diarrhea and a mild stomach ache in the worst case.
Daily intake of collagen is recommended for muscle development, regardless of your joint and bone conditions and has positive effects on skin, bones and joints.
Collagen for More Than Just Joint and Muscle Pain
After age 30, people start to lose about 0.5% of muscle mass per year or close to 5% per decade. Up to 40% of muscle mass is lost by the age of 80 if muscles aren’t systematically trained.
The Consequences of Less Muscle Mass
Less muscle mass means a slower metabolism. Those affected by muscle atrophy become weaker and lose mobility which increases their risk of falling and breaking their bones. A slower metabolism leads to undesirable weight gain, which causes even more stress on the joints and could lead to a handicap.
The good news? Muscle loss can be stopped or diminished by regular exercise and targeted weight lifting. Studies show that collagen effectively slows down muscle atrophy.
What is Collagen?
Collagen is the most important protein in all connective tissues of the body – including joints. It is a key structural protein in cartilage and is found in tendons.
Collagen supplements are usually of animal origin and known to most people as an ingredient in jelly. Accounting for more than 30 percent of the protein in the human body, collagen serves as the structural support of connective tissues. It acts like a flexible but robust framework and gives skin, cartilage, bones, tendons and ligaments their elasticity and tear resistance. A collagen fiber bundle with a diameter of 0.04 inches can carry a weight of 22 pounds (that is more than the equivalent of steel fibers can handle!).
How to Take Collagen Peptides
Dietary supplements are the simplest form of ingesting collagen peptides. 15 grams of collagen peptides (roughly one tablespoon) a day increase lean body mass when combined with strength training. Studies showed this to be the perfect combination and dosage.
Pure collagen peptides (without any additives) are preferable and can be taken as powder or in the form of tablets or capsules.
What Science Says:
Studies that showed a higher increase in muscular mass
Scientists from the Ruhr University Bochum and the Sport University of Cologne (Germany) conducted a study in 2019 to find the effects that regular strength training accompanied by a dietary intake of collagen peptides has on the body composition of athletes. 57 participants completed a 12-week training program with 3 training units per week and received either 15 grams of collagen peptides or a placebo on a daily basis within 60 minutes of completing their training session. The dietary regime and training sessions were the same for all participants.
The group that received collagen peptides showed a higher increase in lean mass, i.e. the mass of muscles, tendons, bones and ligaments. A higher amount of lean mass means more muscle (and less fat) in relation to body size.
The second study by the Ruhr University Bochum came to a similar conclusion. They investigated the effects of ingesting collagen peptides right after a workout. They were especially interested in the resulting protein composition of skeletal muscles, i.e. the muscles that are responsible for leg and arm movements.
The 25 participants were divided into two groups. They too were given either 15 grams of collagen peptides or a placebo within 60 minutes of completing their training sessions. A full-body workout was performed three times a week and included four exercises with dumbbells. The study showed that the use of collagen peptides in combination with weight lifting leads to a more pronounced increase in lean mass and muscle strength than strength training alone.
Studies showed that women benefit from collagen, too
A study conducted by the University of Fribourg (Germany) examined the effects of resistance training and collagen supplementation in pre-menopausal women. 77 women were monitored over a 12-week period. One group took 15 grams of collagen peptides a day while the other received a daily placebo. Both groups trained three times a week.
In both groups a decrease in percentage body fat and an increase in leg strength was recorded. The collagen group, however, showed a significant increase in lean mass compared to the placebo group. The women who received the collagen peptides on a daily basis also showed more strength in their hands.