How Runners Might Benefit From Collagen Supplements скачать в хорошем качестве

How Runners Might Benefit From Collagen Supplements

What is collagen? Collagen is a protein that is the main component of various connective tissues in our body (and other animals) such as tendons, ligaments, cartilage, and skin. There are actually several different types of collagen in the body (type I: the most common found in bones, ligaments, tendons, and skin. Type II: found primarily in cartilage and type III found along with type 1 and in skin, blood vessels, and internal organs. Collagen contains 19 different amino acids. It is especially high in hydroxyproline, glycine and proline. Collagen lacks one of the nine essential amino acids (tryptophan) this makes collagen alone an incomplete protein (or not an ideal supplement when looking for a complete protein supplement). What about collagen supplements? Collagen or Collagen Peptides are now being sold in supplemental form by many different companies. Some health claims and benefits associated with taking Collagen peptides are: improved skin elasticity and density, reduced joint pain, stronger ligaments and tendons, improved bone health, decreased symptoms of osteoarthritis and rheumatoid arthritis, weight regulation, muscle growth, stronger nails and hair. Some of these health benefits/claims can also be seen by making sure to include protein rich foods with each meal (eggs, dairy, chicken, fish, meat, bone broth, gelatin, legumes, soy, nuts, quinoa). A supplement may not be necessary. Also avoiding excessive sunlight, highly processed foods or fluids with added sugars may also improve skin elasticity and appearance. Collagen food sources include gelatin, bone broth, eggs and protein rich foods. There have been studies showing benefits of using collagen or gelatin and vitamin C for stronger ligaments and tendons and overall healthy cartilage and joint tissue. This may be especially beneficial or helpful for athletes aiming to prevent injuries or recovering from an injury. Take 5-15 g Gelatin or 10g of collagen hydrolysate + (50 g) vitamin C or a food/fluid source of vitamin C (50 mg) about 60 minutes before physical activities/training Vitamin C is important for building collagen and maintaining healthy collagen production. Vitamin C helps promote collagen synthesis (Examples of foods with vitamin C: citrus fruits, berries, bell peppers and broccoli). If choosing to use supplements, look for the NSF Certified for Sport label for third party tested products. References: https://www.ncbi.nlm.nih.gov/pmc/arti... https://academic.oup.com/ajcn/article... https://bjsm.bmj.com/content/52/7/439 https://academic.oup.com/ajcn/article... https://sigmanutrition.com/episode143/