Collagen is one of the basic supplements in the diet of physically active people. This is because it helps prevent numerous injuries and strengthens the athlete’s body.
Why is it worth taking a collagen supplement?
Collagen is a nutrient that makes up as much as 30% of the total human protein mass and is a key building block for joints, ligaments, blood vessels, skin and cartilage. It is what allows all limbs to move freely. Collagen also protects the entire musculoskeletal system from harmful substances or bacteria.
Collagensupplementation should be used not only after an injury, but primarily as a protective measure for the proper work of the musculoskeletal system. Regularly used collagen accelerates the regeneration process, strengthens the structure of ligaments and tendons, reduces the risk of painful injuries, and improves flexibility and elasticity of joints.
The effects of collagen should be noticeable after about 3 months of therapy. This result is confirmed by studies that evaluated the WOMAC scale. This designation refers to the level of pain, stiffness, and restriction of joint movement felt by the test participant.
After 90 days of collagen supplementation, test subjects struggling with osteoarthritis scored an improvement in mood and motor coordination of about 30%. Such results may also be seen in physically active people, in whom the body has a much greater need for collagen. Joint pains, torn ligaments or strained tendons may be the result of intensive physical effort, so people who exercise regularly and want to protect themselves against such injuries should introduce collagen to systematic supplementation.
How to supplement collagen?
The first signal to start collagen therapy should be the pain felt during training. During systematic exercise, ligaments wear down, which reduces mobility and causes painful injuries. Systematic use of collagen supplements should protect the body against this process, improve the general condition of joints and tendons and speed up the regeneration process after exercise.
The beneficial effects of collagen supplements do not depend on the moment they are consumed, so usually nutrients with collagen can be taken both before and after training. Dosages should be adjusted according to the athlete’s weight and the manufacturer’s exact information. If you have any doubts, you can consult a nutritionist or physiotherapist, who will certainly recommend a proven preparation and advise in what doses it can be safely used.
Collagen in the diet
Collagen is a nutrient that can be supplied to the body not only by means of constant supplementation, but also by increasing the presence of certain foods and minerals in the daily diet.
A menu that increases collagen levels should include products rich in vitamin C (citrus, parsley, peppers, strawberries), proline (gelatin, egg white, dairy, legumes, asparagus, mushrooms), glycine (poultry skin, high-protein products), iron (liver, spinach, beef, eggs, cereal products) and copper (sunflower seeds, pumpkin seeds, hazelnuts, almonds). It is also worth remembering that certain factors can reduce collagen levels, even with supplementation or a balanced diet. These risks include smoking, stress, too much time in the sun, or eating too much sugar.
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