Few people know it but there are 5 times when taking collagen will prove particularly effective. You do not need to take collagen at each of these times. But if you know when to take it, you can optimize your routine based on your goals. It's a matter of timing and it makes a lot of sense.
1. Collagen before a sports session: tendon protection
In an article published in the American Journal of Clinical Nutrition, it was shown that when you consume collagen before a workout, you increase collagen synthesis in the body.
In a ligament or a tendon, there is no real blood circulation. They act like a kind of sponge. When you perform movements that involve shocks or rebounds, such as jumping rope or running, the tendons are subjected to tension and compression forces.
When the tendon experiences these mechanical stresses, it triggers a cascade of biological processes in the body, including collagen synthesis. When the tendon's collagen fibers are stressed by impact, it stimulates special cells called fibroblasts to produce more collagen. They are responsible for the synthesis and remodeling of collagen in the connective tissues of the body.
These newly synthesized collagen fibers help strengthen and repair the tendon, allowing it to better withstand the loads and stresses it is subjected to during physical activity.
In this study, athletes who consumed 5g to 15g of collagen one hour before training had twice as much collagen synthesis as with a placebo.
We therefore recommend that you consume 5g to 10g (depending on the existence of pain) 1 hour before your session: drink collagen water , put collagen in your shaker or in a coffee for the little boost before the session.
2. Collagen for better sleep
Taking collagen before bed can dramatically improve your sleep. This is due to a very important component of collagen: glycine. Glycine is an amino acid that makes up about 30% of collagen.
A study published in Sleep and Biological Rhythms showed that 5g to 10g of collagen 2 hours before sleep improved vasodilation in specific brain regions that control sleep.
A lowering of body temperature for deeper sleep has also been observed.
Our recommendation is to take approximately two hours before bedtime, 10g of collagen.
3. Collagen when you wake up after sleeping badly
Surprisingly, because unlike the previous one, another study also showed that taking collagen in case of sleep deprivation can help you feel more awake.
They found that it increases certain specific neuropeptides and vasodilation: the increase in blood flow to what is called the suprachiasmatic nucleus. It's a very important part of the brain that becomes quite inactive when we're sleep deprived.
If you have not slept well, consume 5 to 10g of collagen to improve your feeling of alertness and concentration.
4. Collagen for stomach problems
When we age, certain foods cause us more problems than before or we become more sensitive to others. And often, we find ourselves restricting our diets more and more.
As we age, the junctions in our gut become weaker. The bloating that occurs in our gut can be caused by a leaky gut.
Collagen contains three main proteins that are very beneficial for a leaky gut:
- glutamine, which helps regulate the junctions of the intestine to seal them a little better
-glycine, which is very important for the digestive tissues themselves and which really increases their integrity.
-proline, which plays a sealing and healing role
For maximum benefit to your gut, take 5g to 10g of collagen on an empty stomach.
5. Collagen with meals to regulate your glucose
As we age, we begin to lose our glucose tolerance, which means we are less able to process carbohydrates properly. We are more exposed to the risk of type 2 diabetes and insulin resistance.
According to a study published in the Journal of Food Science and Technology , taking 5g of marine collagen with a meal may support glucose modulation. This increased glucose tolerance, thus improving its level overall.
It would also reduce the level of oxidative stress resulting from this meal. Every time we eat we produce a little oxidative stress, and as we age we produce more and have less ability to process it.
Additionally, another study showed that collagen can increase something called AMPK ( AMP-activated protein kinase) in the liver. This means it likely improves fatty acid oxidation, helping us use fat and burn fat more efficiently, while also improving our ability to process sugar and carbs. It's kind of a double win, especially as we get older.
Our recommendation: drink a Collagen Water during the meal!
Bottom Line: Collagen should be your daily wellness routine. But you can optimize its effects according to your goals.
