COLLAGEN POST-WORKOUT FOR MUSCLE HYPERTROPHY

COLLAGEN POST-WORKOUT

FOR MUSCLE HYPERTROPHY

ATP SCIENCE

NEW RESEARCH ALERT - COLLAGEN PROTEIN POST-WORKOUT FOR MUSCLE HYPERTROPHY. 

Are you still not convinced that Noway Collagen Protein can get you the results you are looking for as a post-workout protein powder? New research is still proving that yes, yes it can! This has been shown multiple times now and it is always exciting when a new study comes out to add to the pool of evidence. 

There are some people (nutritionists and health professionals included) who believe that the only significant research available on collagen is based on its benefits for skin and joint health, I know because I used to be one of them! The beauty of the nutrition industry is that the evidence is growing at a very rapid rate, and it is important to stay up to date with the latest and greatest so you are not following outdated advice. There are many protein powders on the market that have the potential to get results however, if you are looking for one that your gut will love (say goodbye to gas after that shake or bar) in a peptide form that is made to target your muscle (even more so than whey) then collagen should be at the top of your list. Not just any collagen either, you want the bioactive peptides such as those used in the Noway Bodybalance Collagen, not all collagen is equal so be sure you are sourcing the right one. 

This article is diving into the latest research paper from 2022 to share and discuss the side effects bioactive collagen peptides can have on function and muscle remodelling during resistance training. *Spoiler alert* muscle hypertrophy is a common side effect. 

WHAT IS A BIOACTIVE COLLAGEN PEPTIDE? 

If this is the first article you are reading on collagen peptides, we need to quickly cover what a bioactive collagen peptide is and how it differs from a standard protein chain that you get from another food source. Simply put, a peptide is a smaller version of a protein chain with a specific amino acid sequence that can provide targeted beneficial effects within the body. (1) Once protein is consumed a standard protein chain is digested to free the amino acids which are then absorbed and distributed through the body to be used at random. A bioactive peptide is absorbed in it’s full form to allow it to be used for a specific purpose within the body. (2)

 

 

WHAT DOES THE LATEST RESEARCH SAY, AND WHAT IS UNIQUE ABOUT THIS STUDY? 

In August 2022 a randomised double-blind control trial was published looking at structural and contractile adaptations specifically of the lower body over a 15-week period. The study group consisted of 52 young (aged 18-40) healthy males consuming either 15 grams of collagen protein or a placebo. The unique thing about this study is that it is the first of its kind to use high-resolution MRI technology to assess intervention outcomes with a number of statistical tendencies and significant effects discovered. (3) This is exciting stuff!!!

The results showed greater skeletal muscle when collagen was consumed after resistance training when compared to the group that had the placebo. Amplification in the whole quadricep and total muscle volume was the overarching finding which can be broken down into greater percentage increases in the total volume of trained muscles, evoked peak twitch torque, quadriceps volume, and a greater increase in the vastus medialis muscle group. (3) The only thing this study did not show is an increase in strength gains, which is predictable considering that the trial was for a 15-week period and strength gains might take a longer period to improve following muscle hypertrophy. 

THE ELEPHANT IN THE ROOM - SURELY HAVING ANY FORM OF PROTEIN FOLLOWING RESISTANCE TRAINING RESULTS IN MUSCLE HYPERTROPHY? 

For anyone reading this and thinking, yes of course having any protein source after resistance training vs not having any will help to increase muscle growth, let’s break this down a little more. 

There are a few things to consider here, the blanket statement that any good quality protein source + resistance training = muscle growth is true, there is no doubt about it! However, in a world where time is often lacking a supplement is commonly reached for as a convenient option after exercise instead of other food sources. Back in 2013, Food Standards Australia and New Zealand (FASNZ) undertook a survey to better understand the consumption patterns of sports supplements. An estimated 57.9% of Australian and New Zealand sports supplement consumers use protein supplements after exercise. (4) Since this time the health and fitness industry has become larger and more widely embraced so we can only assume this number has the potential to be larger in more recent years. Other studies worldwide also show anywhere from 46% to 80% of consumers choose to have a protein powder following exercise. (5,6) 

So the next thing to look at is the varied protein supplement options and the pros, and cons of what is available on the market. We are pro-collagen for many reasons that go way beyond the ability to provide a standard protein hit. Collagen peptides have so much more to offer than this, think about the fact that muscle, tissue, and the extracellular matrix is rich in collagen…the very thing that degrades as we age. Finding the key to unlocking structural rebuilding can go way beyond the sole function of increasing muscle mass, it is supporting the foundations so your body can regenerate, and rebuild as the years go on. 

REASONS TO USE COLLAGEN PROTEIN POST-WORKOUT

  1. THE RESEARCH SHOWS COLLAGEN IS KING, MORE THAN JUST A PROTEIN SOURCE

We now have 6 recent randomised controlled trials performed in both men and women of all ages and various health statuses. They all show specific collagen peptides following resistance training in conjunction with dietary protein intake to help to increase muscle growth. (7,8,9,10,11,3) The quality of research is similar to this, not to mention the higher benefits that have been shown with increasing muscle mass, lean body mass and muscle strength when collagen is used in comparison with whey (7,8,11). If you want to learn more about the comparison of collagen and whey then check out this blog. 

OTHER BENEFITS

  • Collagen contains high amounts of arginine and glycine which are important for the synthesis of creatine. This could indirectly help to increase muscle mass. (12)
  • Collagen makes 1-10% of muscle and this decreases as we age, supporting collagen production and maintenance is actually supporting the ability for your skeletal muscle to grow. 
  1. GUT FRIENDLY - YES THIS DOES MATTER MORE THAN YOU THINK

For many people pea, whey, soy or other plant-based proteins may not be the best option, it could cause uncomfortable bloating or gas and collagen can be a great alternative. 

The discomfort that can be experienced from various protein powder options is only one layer to the full story. Recent research discusses common gut microbiome imbalances found in athletes or people restricting diets for weight loss and the negative effects this can have on performance, body composition, and mental health. Recent investigations have found the potential for an increase in bacteria species within the gut that are associated with irritable bowel syndrome (13), in these situations, whey and other plant-based proteins can often cause a flare-up of symptoms. There are many things that can be done to help avoid this situation, reassessing food choices and working on stress management are a few. Rethinking protein powder choice could also be a game-changer in these situations, easier on the gut = less inflammation, and the ability to feel better overall in order to continue to work towards athletic or health and weight loss goals more successfully. 

THE TAKE HOME

Watch this space, as the years go on more high-quality research is proving time and time again that collagen as a post-workout protein source offers benefits for supporting and triggering muscle hypertrophy among other things. This is an exciting space, knowing that a collagen supplement can not only be easy to grab, tasty, gut-friendly, and help you to get your hard-earned results is something to celebrate! We can’t wait to see what comes next. 


REFERENCES

  1. Kitts DD, Weiler K. Bioactive proteins and peptides from food sources. Applications of bioprocesses used in isolation and recovery. Curr Pharm Des. 2003;9(16):1309-23. doi: 10.2174/1381612033454883. PMID: 12769739.
  2. Fu Y, Therkildsen M, Aluko RE, Lametsch R. Exploration of collagen recovered from animal by-products as a precursor of bioactive peptides: Successes and challenges. Crit Rev Food Sci Nutr. 2019;59(13):2011-2027. doi: 10.1080/104082018.1436038. Epub 2018 Mar 1. PMID: 29394086.
  3. Balshaw TG, Funnell MP, McDermott E, Maden-Wilkinson TM, Abela S, Quteishat B, Edsey M, James LJ, Folland JP. The effect of specific bioactive collagen peptides on function and muscle remodeling during human resistance training. Acta Physiol (Oxf). 2022 Nov 25:e13903. doi: 10.1111/apha.13903. Epub ahead of print. PMID: 36433662.
  4. Food Standards Australia and New Zealand (FSANZ) , 2013, Sports Foods Consumption in Australia and New Zealand, https://www.foodstandards.gov.au/publications/Documents/Sports%20Foods%20Quant%20Report.pdf
  5. Attlee A, Haider A, Hassan A, Alzamil N, Hashim M, Obaid RS. Dietary Supplement Intake and Associated Factors Among Gym Users in a University Community. J Diet Suppl. 2018 Jan 2;15(1):88-97. doi: 10.1080/193902017.1326430. Epub 2017 May 30. PMID: 28557663.
  6. Ruano J, Teixeira VH. Prevalence of dietary supplement use by gym members in Portugal and associated factors. J Int Soc Sports Nutr. 2020 Feb 24;17(1):11. doi: 10.1186/s12970-020-00342-z. PMID: 32093724; PMCID: PMC7038552.
  7. Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. 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):1237-45. doi: 10.1017/S0007114515002810. Epub 2015 Sep 10. PMID: 26353786; PMCID: PMC4594048.
  8. Oertzen-Hagemann V, Kirmse M, Eggers B, Pfeiffer K, Marcus K, de Marées M, Platen P. Effects of 12 Weeks of Hypertrophy Resistance Exercise Training Combined with Collagen Peptide Supplementation on the Skeletal Muscle Proteome in Recreationally Active Men. Nutrients. 2019 May 14;11(5):1072. doi: 10.3390/nu11051072. PMID: 31091754; PMCID: PMC6566884.
  9. Kirmse M, Oertzen-Hagemann V, de Marées M, Bloch W, Platen P. Prolonged Collagen Peptide Supplementation and Resistance Exercise Training Affects Body Composition in Recreationally Active Men. Nutrients. 2019 May 23;11(5):1154. doi: 10.3390/nu11051154. PMID: 31126103; PMCID: PMC6566878.
  10. Jendricke P, Centner C, Zdzieblik D, Gollhofer A, König D. Specific Collagen Peptides in Combination with Resistance Training Improve Body Composition and Regional Muscle Strength in Premenopausal Women: A Randomized Controlled Trial. Nutrients. 2019 Apr 20;11(4):892. doi: 10.3390/nu11040892. PMID: 31010031; PMCID: PMC6521629.
  11. Zdzieblik D, Jendricke P, Oesser S, Gollhofer A, König D. The Influence of Specific Bioactive Collagen Peptides on Body Composition and Muscle Strength in Middle-Aged, Untrained Men: A Randomized Controlled Trial. Int J Environ Res Public Health. 2021 Apr 30;18(9):4837. doi: 10.3390/ijerph18094837. PMID: 33946565; PMCID: PMC8125453.
  12. Brosnan JT & Brosnan ME (2007) Creatine: endogenous metabolite, dietary, and therapeutic supplement. Annu Rev Nutr 27, 241–261.
  13. Mohr AE, Jäger R, Carpenter KC, Kerksick CM, Purpura M, Townsend JR, West NP, Black K, Gleeson M, Pyne DB, Wells SD, Arent SM, Kreider RB, Campbell BI, Bannock L, Scheiman J, Wissent CJ, Pane M, Kalman DS, Pugh JN, Ortega-Santos CP, Ter Haar JA, Arciero PJ, Antonio J. The athletic gut microbiota. J Int Soc Sports Nutr. 2020 May 12;17(1):24. doi: 10.1186/s12970-020-00353-w. PMID: 32398103; PMCID: PMC7218537.
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