Collagen is an essential protein that plays a key role in the structure and maintenance of our body’s tissues, including skin, joints, bones, and muscles. With its growing popularity in sports nutrition and supplementation, one question that comes up frequently is: Does collagen promote weight gain?
This article explores the link between collagen and body weight, focusing on its potential role in body composition and athletic performance.
The benefits of collagen and its role in the body
Collagen is the most abundant protein in our body, representing about 30% of total protein. It is essential for maintaining the structure of connective tissues such as tendons, ligaments, skin and bones. The main forms used when developing a health food supplement are hydrolyzed collagen, marine collagen and bovine collagen.
Marine collagen benefits include rapid absorption due to its low molecular weight, making it a preferred option for supporting skin, joint, and muscle health. The amino acids it contains, such as glycine, proline, and hydroxyproline, are essential for tissue regeneration. However, questions remain about marine collagen dangers , although they are generally considered safe when consumed in recommended doses.
Does collagen make you gain weight?
Contrary to popular belief, collagen does not directly cause weight gain. In fact, it can positively influence body composition by promoting the development of muscle mass and the reduction of fat mass.
Caloric intake of collagen
Collagen contains about 4 calories per gram, which is comparable to other proteins. A daily dose of 10 grams therefore provides about 40 calories, a negligible intake in the context of a balanced diet. These calories are mainly used by the body to repair tissues and maintain muscle structure, which limits their storage as fat. This shows that the dangers of marine collagen for weight gain are non-existent if the supplement is consumed responsibly.
Effect on muscle mass
For athletes, sports collagen plays a central role in muscle preservation and development. Combined with resistance training, collagen can contribute to better muscle protein synthesis, thereby increasing strength and lean muscle mass. One study showed that men who followed an intensive training program and consumed collagen experienced significant increases in muscle mass and decreases in body fat compared to a placebo group.
Thus, any weight gain associated with collagen consumption is generally attributed to muscle mass gain, not an increase in fat mass.
Collagen and weight loss
Collagen can also be beneficial in the context of weight loss. When a person is on a low-calorie diet, muscle loss is a major risk. By providing the amino acids needed to preserve muscle, collagen helps maintain a high metabolism, which is essential for burning fat.
Additionally, collagen is a satiating protein, meaning it can help reduce appetite and snacking. This makes it an ideal supplement for those looking to control their calorie intake.
Effect on the skin when losing weight
Rapid weight loss can lead to sagging skin, which is a common concern. Marine collagen benefits include improving skin elasticity, helping to minimize this effect. By supporting skin firmness and tone, collagen promotes a more even appearance after weight loss.
How to integrate collagen into your routine?
Collagen comes in a variety of forms, including powder, capsules, and drinks. Hydrolyzed collagen peptides are particularly popular for their ease of inclusion in protein shakes, soups, and even coffees. To maximize its benefits, it is recommended to consume collagen as part of a balanced diet and proper exercise program.
For athletes, sports collagen can be consumed before or after training to support muscle recovery and regeneration. Be sure to follow the recommended dosages and choose high-quality products to avoid the potential dangers of marine collagen linked to lower-quality ingredients.
Collagen and sports performance goals
The benefits of collagen for athletes go beyond just muscle recovery. This protein also supports joint and tendon health, reducing the risk of injuries related to intense physical activity. This makes it a great ally for those looking to improve their performance while preserving their physical integrity.
Additionally, collagen can contribute to better bone density, which is highly indicated for high-impact exercises like weight training or endurance sports.
Limits and precautions to take
While collagen offers many benefits, it is important to keep in mind that its effects are not instantaneous. Results vary by individual and require regular consumption over several weeks or months.
Additionally, while the dangers of marine collagen are rare, some individuals may experience allergic reactions or mild digestive upsets if they are sensitive to certain ingredients. It is therefore advisable to start with a low dose and gradually increase as tolerated.
Collagen, when used correctly, is a versatile supplement that can support both muscle gain and weight management. Contrary to popular belief, it does not cause weight gain in the form of fat, but rather promotes better body composition.
Whether it's to preserve your joints, improve the elasticity of your skin or optimize your sports performance, collagen is a valuable asset in the quest for a healthy and active lifestyle.
Sources:
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Czajka, A., Kania, E.M., Genovese, L., Corbo, A., Merone, G., Luci, C., & Sibilla, S. (2018). Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing . Nutrition Research , 57, 97-108. : https://pubmed.ncbi.nlm.nih.gov/30122200/
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Bishop, JE, & Laurent, GJ (1995). Collagen turnover and its regulation in the normal and hypertrophying heart . European Heart Journal , 16(suppl C), 38-44. : https://pubmed.ncbi.nlm.nih.gov/7556271/
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Woo, M., Song, Y., Kang, K. H., & Noh, J. (2018). Anti-Obesity Effects of Collagen Peptide Derived from Skate (Raja kenojei) Skin Through Regulation of Lipid Metabolism. Marine Drugs, 16(9), 306.: https://pubmed.ncbi.nlm.nih.gov/30200239/
