Collagen is a type of protein in the body that acts as the main building material. Connective tissues, skin, cartilage, bones, teeth and tendons are formed from it. Like any protein, it consists of amino acids, in particular glycine, arginine, alanine, lysine and proline.
Collagen is synthesized in sufficient quantities before the age of 25. Further, its level decreases by 1-3% every year, which can manifest itself in a deterioration in the condition of the skin, hair and joints. By the age of 50, the body can produce only one third of the collagen norm. For this reason, a person may need additional support by taking sports supplements.
Significance and benefits for humans
In people who do not exercise, collagen helps prevent joint and bone injuries. Its benefits are also manifested in improving the condition of the skin and hair. The list of beneficial effects also includes:
- increased skin elasticity;
- acceleration of wound healing;
- improving the mobility and functioning of the joints;
- prevention of cartilage thinning;
- improved blood supply to muscles (promotes their growth).
To achieve the listed effects, experts recommend taking a course of collagen intake at least once a year. Depending on the purpose, you can use one of two types of additives:
- Collagen type I. Found in tendons, skin, bones, ligaments. Great benefits for the health of skin, nails and hair.
- Collagen type II. It is especially important for the joints, therefore it is recommended for use in case of injuries or inflammatory diseases.
To get a sufficient dose of collagen, a person needs to consume foods such as gelatin, fish, bone broth, and offal. All food presented in a jelly-like state is useful. With its lack, collagen deficiency is formed. The situation is aggravated by:
- unbalanced diet;
- frequent exposure to the sun;
- alcohol abuse and smoking;
- lack of sleep (part of the protein is formed during sleep);
- bad ecology;
- lack of sulfur, zinc, copper and iron.
In the presence of such harmful factors and a lack of collagen in food, sports nutrition is a more reliable and effective way to increase the intake of this protein. It is useful for both ordinary people and athletes, especially since the price of collagen, according to the Fitbar online store, is in the range from 790 to 1290 rubles per package, which is not very expensive, given the appearance of the result after the first course.
Why collagen is needed in sports
For athletes, collagen is needed to recover faster from hard workouts and accelerate injury recovery. For those involved in sports, the supplement will be useful even under the age of 25. Although the amount of collagen is usually sufficient during this period, the muscles may still lack it, since they experience increased stress from training.
So, this protein helps athletes:
- train harder and carry loads easier;
- protect ligaments and muscles from injury;
- stimulate more active blood circulation in muscle tissue;
- provide the body with a number of essential amino acids;
- speed up metabolism;
- strengthen cartilage, tendons, bones and joints.
How and how much to take
The dosage for ordinary people is up to 2 g per day. Amateur athletes are advised to take 5 g each, and for those who have very intense training - up to 10 g (can be divided into 2 doses). The average duration of the course is at least 1 month.
Experts advise choosing undenatured collagen. Undenatured means that the protein has not been exposed to heat or chemicals during production. They change the structure - they lead to protein denaturation. As a result, it is several times less beneficial, so it is better to purchase undenatured supplements.
To achieve the best effect, collagen is recommended to be combined with other supplements:
- chondroitin and glucosamine;
- hyaluronic acid;
- vitamin C.
The main effect noted by users after the course is to eliminate pain and aches in the joints. Adverse reactions are rare because collagen is a safe product found in every person's body.
