Common Collagen Myths

Coach Kimmi
Aug 25, 2022
4 min read

Collagen is the most abundant protein in the human body. Its found in the skin, muscles, bones and tendons.

Think of collagen like the scaffold of the body that provides strength and structure. It is the main component of connective tissue and plays an important role of holding the body's cells together. For those who love taking care of their skin, you know that its the collagen rich products that keep the skin looking strong and plump.

There are two main types of collagen;

Endogenous collagen is natural collagen that the body synthesises.

Exogenous collagen is synthetic which comes from other sources such as supplements.

For most athletes, we are consuming a specific amount of protein on a daily basis. Most commonly, the protein of choice is whey protein. Now before we had roughly 24998 different types of protein to choose from like lactose free, dairy free, sugar free, lean mass, grain fed, mass gainer, gluten free.... the list goes on. But until then we had no choice but to risk having a possible reaction to dairy.

Now, one of the most popular types of protein on the market is collagen protein. So what are the benefits of collagen protein and why is it flying of the shelves?

Previously, we were taught that protein was simply broken down to amino acids, and then the body used it, this is no longer the truth. To trial this, A double-blind, randomised, placebo-controlled test was employed to see whether supplementing with 15g of collagen (BODYBALANCE collagen) improved the body composition when compared to a placebo. Both groups had performed the same weighted exercises and their macros (carbs, fats, and protein levels) were also tracked. As a result they found that the group that consumed the collagen protein ended up with more muscle and greater strength.

Researchers measured the protein levels in the placebo group so the placebo ended up consuming more protein than the collagen group (1.66 g/kg/day in the collagen group and 1.86 g/kg/day in the placebo group). So if we only considered the amino acids, surely the group eating more protein given the same exercise would put on more muscle, indicating there are other factors involved.

Its a common misconception that collagen is lower in branch chain amino acids so it cant stimulate as much muscle growth. There is some truth to this and muscle growth is definitely stimulated by BCAA's via the activation of the mammalian target of rapamycin complex 1 (mTORC1). The issue is that if you consume excessive amount of BCAA's, it may lead to insulin resistance (see our previous blog for more on this topic). Now don't fray away from using BCAA's, they are still useful, but over stimulation of this pathway will lead to insulin resistance which will starve the muscle of nutrition, stunting muscle growth.

The good part of this... collagen up-regulates several pathways to boost muscle mass, independent of mTORC1.

"But Collagen isn't a complete protein!"

True... collagen doesn’t contain tryptophan and tryptophan is an essential amino acid. But who cares? Unless you plan on consuming nothing but collagen for the rest of your life, you will still get tryptophan out of the other nutritional sources such as fish, chicken, meat, or eggs etc.

People may question collagen as a whole and thing that there is no reason to consume it at all. This is false. Collagen has an amino acid that isn’t found in the standard Western diet, it is called hydroxyproline. If you consume proline in your diet then in most cases, you will make enough hydroxyproline because it is a non-essential amino acid. In saying that, some people for various reasons don’t make enough of this and its abundant in collagen protein (there is none in whey protein).

Hydroxyproline plays an essential role in collagen synthesis in the body and thermodynamic stability of the triple-helical conformation of collagen and associated tissues. People who experience poor wound healing have lowered levels of hydroxyproline in their blood. This is where Vitamin C is often thought to help would healing because its assists in making hydroxyproline in their blood.

Collagen is SKINFOOD!

Collagen plays a role in strengthening skin, as well as in elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles.

Several studies have shown that collagen peptides or supplements containing collagen may help slow the signs of ageing in your skin by reducing wrinkles and dryness.

One review of 11 studies focusing mostly on women found that taking 3–10 grams of collagen per day for an average of 69 days led to improvements in skin elasticity and hydration.

In Conclusion to all the myths and information you'll come across, Collagen is amazing !

Evidence suggests that getting a 15g serve Collagen Peptide Protein daily if you want to put on muscle. I will never advise to replace meals with a protein drink because nothing beats REAL FOOD!