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Muscle Recovery: How Effective is Collagen Protein- Thomas DeLauer… Collagen plays a critical role in building new muscle and recovering from whatever workout it is that you're doing. Whether you are hitting the gym because you're trying to put on muscle or whether you're going to the gym just because you're trying to stay alive, you are still asking a lot of your body. You're asking your muscles to build new fibers to grow, to actually accommodate the training that you're doing. You're asking all kinds of different things to happen with your connective tissue. That's why I want to look at collagen and the role that it plays in muscle recovery and overall muscle growth, as well.
You see, far too often we look at protein in general. We just look at whey protein, pea protein, vegan protein, whatever. We just look at protein and we think that that's all we need to recover from a workout. But the reality is that we have a lot more going on in our bodies than meets the eye.
All right, so let's get into the science of what happens. First of all, we have to look at when you work out, you are always eliciting a little bit of a microtrauma to the body. What does that mean? It means that you're breaking down muscle fibers to a certain extent. You're asking the body to basically tear muscle fibers so they can regrow a little bit stronger. But a lot of people don't realize that collagen plays a much bigger role in that than what we really think. We usually think that collagen just plays a role in our cartilage or our connective tissue and things like that. But if it wasn't for the collagen, we could never actually build the muscle properly.
See, two things are happening when you're breaking down muscle fibers. You're having a regeneration of those muscle fibers, kind of a replication of cells, which I'll talk about in a second, and then you actually have a production of scar tissue, connective scar tissue, that allows this to happen. If you've ever gotten a massage before, you know that they're working through some scar tissue. A lot of times the masseuse will tell you, oh, you've got a lot of scar tissue buildup here, et cetera, et cetera. If you're someone that works out or you've just been through a lot of stress where your muscles are tense, you develop scar tissue. And although it seems like a bad thing, it truly is just your body doing what it's supposed to. It's supposed to be trying to protect you, so it makes your muscles a little bit tougher, a little stronger, and sometimes they build up tough and strong in the wrong places and you end up with these bad knots, plain and simple.
But collagen is a huge co-factor in that process happening and what allows us to actually recover. There was a study that was published in Europe PMC that took a look at how the body uses collagen in recovery after an intense workout. What they did is they put subjects through an intense workout, and then for three weeks they measured their collagen synthesis levels. Not their collagen levels, but their actual synthesis levels, basically looking to find out how much of a demand there was for collagen.
What they found is in the first week, there was a huge demand for type III collagen symphysis. What this means is that type III collagen was there to actually stop the trauma, to help the healing process, to start the muscle on its road to recovery so that it could be healthy. Then, the rest of the time of that three week period, there was an increase in type I collagen synthesis.
References:
1) PMC, E. (n.d.). Localization of type I and III collagen and fibronectin production in injured gastrocnemius muscle. - Abstract - Europe PMC. Retrieved from europepmc.org/a...
2) Coordinated collagen and muscle protein synthesis in human patella tendon and quadriceps muscle after exercise. (15, September). Retrieved from www.ncbi.nlm.n...
3) Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. (28, October). Retrieved from www.ncbi.nlm.n...
4)Collagen for An Active Lifestyle: Collagen Repairs Muscles | Further Food. (2018, March 6). Retrieved from www.furtherfoo...
5)Inflammation. (n.d.). Retrieved from aminoacidstudi...
6 сен 2024
