It is widely accepted that you need to increase your consumption of protein to build and maintain muscle mass and/or achieve fat loss goals. It makes sense, if you want to BUILD muscle you need to provide the mechanical load stimulus (AKA exercise) and raw material (AKA amino acids/BCAAs). This is an oversimplification and it is far too common for people to neglect specific key nutrients like collagen that provide structural support for joints, skin, hair and nails- all of which are necessary to maintain to achieve optimal body composition, overall health and aesthetics.
What is collagen?
Collagen is a protein too! It is a specific protein found outside of cells that accounts for 25–30 % of the total protein content within the human body (1). As a protein, collagen is made up of amino acids. However, unlike the amino acids in protein shakes and BCAA supplements, collagen contains low amounts of BCAA (branch chain amino acids known to be important in promoting muscle recovery), BUT high amounts of arginine and glycine, both known to be important substrates for the synthesis of creatine and other key components (i.e joints, hair, skin and nails) in the human body (often neglected in muscle building supplements).
Who can benefit from R1 Collagen?
Collagen has typically been used in the medical field to provide nutritional support for patients suffering from degenerative joint disease including osteoarthritis. Scientific studies have shown that 7–10 g of collagen per day for 3 months produced an improvement in measurements of joint health or function, such as reduction in pain and decreased dependency on pain medications, AND improvement in leg strength (2)! Clearly people suffering osteoarthritis are not the only people that would benefit from the pre-mentioned health benefits. Anyone partaking in resistance exercise is automatically subjecting their joints to increased loads. Exercise by definition is a stressor that requires nutritional support to translate into health benefits. As such, collagen supplementation for joint health would be recommended to anyone partaking in activities that involve excessive joint strain and movements (i.e intense exercise and physically demanding jobs).
Additional aesthetic benefits
In addition to joint health, collagen promotes healthy development of skin, hair and nails. In fact, it has been used in the cosmetic industry for years to promote radiant skin and prevent signs of ageing (3). Unfortunately, people on a calorie deficit often skimp out of consuming enough micronutrients that are essential for overall health and aesthetics. In addition, people consuming test-boosting compounds or other “gainers” are more susceptible to developing skin problems (often hormone imbalances are to blame). Sadly, many people sacrifice aspects of aesthetics i.e clear skin and healthy hair for #GAINS. The addition of collagen to your routine will help to combat this problem that is all too common in the health industry. R1 collagen adds minimal calories (will not hinder macros) yet has the potential to boost your overall aesthetics.
R1 Collagen
R1 Collagen is made from one superior ingredient; grass-fed, pasture-raised bovine hide collagen peptides. With 10g of hydrolysed collagen peptides, R1 Collagen is an unflavoured powder that mixes well with plain water or post workout shake. To ensure you are provide your body with a complete range of amino acids and building blocks to construct the optimal physique add R1 collagen to your nutrition routine. Note: also gluten free, dairy free with NO sugar, NO fillers and NO stimulants = NO excuses not too add.
References:
- Denise Zdzieblik,1 Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial, Br J Nutr. 2015 Oct 28; 114(8): 1237–1245.
- Kristine L. Clark, 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain, Current Medical Research and Opinion, Pages 1485-1496
- Daily consumption of the collagen supplement Pure Gold Collagen® reduces visible signs of aging. Clinical Interventions in Aging. 2014;Volume 9:1747-1758