Collagen protein

Collagen protein is more than just a trend: it's a real asset for maintaining firm skin and supporting muscle growth. Naturally present throughout the body, this protein plays a role in skin and muscle health. Whether you're an athlete looking to maximize muscle growth or simply maintain skin firmness, collagen protein can help. In this article, discover the many benefits of collagen, the different types available on the market, and tips for choosing the best collagen supplement for your needs.

What is collagen protein?

Collagen is the most abundant protein in the human body, accounting for approximately one-third of total protein. It is an essential part of connective tissue, and its primary function is to provide elasticity to the skin and optimize muscle growth. However, with age, the natural production of this protein declines, which can lead to visible effects, including more wrinkled skin.

The benefits of collagen protein

For bodybuilding

Collagen, being an essential protein , plays a role in muscle development . As a protein, collagen directly participates in muscle development by providing the necessary amino acids. A 2015 study showed that collagen peptide supplementation combined with a resistance training program can increase muscle mass (1).

For the structure of the skin

Collagen doesn't just help build muscle . It's also a key ingredient in maintaining skin elasticity and firmness. Studies have shown that collagen peptides promote the production of natural collagen in the skin and can reduce wrinkles and increase elasticity (2).

Types of Collagen: Which Form to Choose?

Collagen is present throughout the body, and although several types exist, the three main ones are types I , II , and III . Each of these types is found in specific tissues and plays an essential role in the structure of those tissues.

• Type I Collagen: This is the most abundant type of collagen in the human body. It is widely used in dietary supplements , particularly to improve skin firmness and support muscle development .
• Type III Collagen: This type is found primarily in muscles and blood vessels. It is often combined with Type I in collagen supplements to maximize effects on skin and muscles.

Hydrolyzed, marine and bovine collagen: What’s the difference?

Collagen is available in different forms, each with its own unique characteristics and benefits. Here's an explanation of the main variations available:

• Hydrolyzed Collagen: Hydrolyzed collagen is a form of collagen that has been processed to be broken down into smaller peptides (peptides), allowing for better absorption by the body. Due to its smaller structure and solubility, it is often used in dietary supplements.
• Marine Collagen : Sourced primarily from fish scales and skin, marine collagen is known for its high bioavailability , meaning its ability to be quickly absorbed by the body. It is often used in cosmetic products and collagen supplements due to its high content of type I collagen.
• Bovine Collagen: This type of collagen is extracted from the connective tissues of cows, including skin, bones, and cartilage. It is rich in type I and III collagen, making it particularly beneficial for skin support and muscle development.

Dietary supplements: How to choose the right product?

The collagen supplement market is vast, and making the right choice can be difficult. To help guide you, here are some criteria to consider:

• Collagen Source: Depending on your dietary preferences and personal needs, you can choose between bovine , marine , or porcine collagen.
• Form: Collagen powder is often preferred because it dissolves easily in drinks. However, pills are more convenient for those who want a quick, no-prep intake.
• Additives and complementary ingredients: Some collagen products are enriched with vitamin C , hyaluronic acid and vitamin E , which provide additional benefits.
• Certification and quality: Choose products from reputable brands, with certifications guaranteeing purity and concentration of collagen peptides.

Conclusion :

In summary, collagen protein is a valuable supplement for those looking to improve their muscle development or maintain firm skin thanks to its multiple benefits. Whether you choose type I , II or III collagen, whether you opt for bovine , marine or hydrolyzed collagen , it is essential to choose a product suited to your specific needs. Remember to consult a healthcare professional before starting any dietary supplement, especially if you have specific medical conditions.

Collagen for sports and skin supplements offer multiple benefits, and a well-chosen supplement can help you optimally achieve your goals.

Sources:

1. Zdzieblik D., Oesser S., Baumstark M., Gollhofer A., ​​König D. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men : a randomized controlled trial. British Journal of Nutrition. DOI: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/collagen-peptide-supplementation-in-combination-with-resistance-traini ng-improves-body-composition-and-increases-muscle-strength-in-elderly-sarcopenic-men-a-randomized-controlled-trial/9426E375742D094F91029FD0364815C4
2. Seong SH, Lee YI, Lee J., Choi S., Kim IA, Suk J., Jung I., Baeg C., Kim J., Oh D., Lee JH (2023). Low-molecular-weight collagen peptides supplement promotes a healthy skin : A randomized, double-blinded, placebo-controlled study. Journal of Cosmetic Dermatology. DOI: https://onlinelibrary.wiley.com/doi/10.1111/jocd.16026