Collagen protein powders have become increasingly popular in the last year for good reason. Two amino acids are found in abundance in collagen powders: they are glycine and proline. Research has identified these amino acids as playing a critical role in tendon, ligament and bone integrity.
The three primary sources of collagen in the diet can be found in bone broth, gelatine based foods and collagen protein powders.
Research indicates that the consumption of collagen rich protein, consumed roughly and hour before bone, tendon, ligament loading exercise can result in marked positive adaptation in these structures. But because these collagen based proteins are relatively deplete of branch chain amino acids, they do not appear to have a positive effect on skeletal muscle mass.
Be clear on what your primary goal is before you purchase the newest fad in supplementation so that you are not wasting money on something that will not assist in your end goal.
The take home message:
- Consume high-quality leucine rich protein sources, like whey protein, for your muscle mass
- Consume collagen powders for your tendon, ligament and bone health