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We hear about how sippin’ collagen can do wonders for your skin, but what about your workout? Turns out, throwing a scoop into that morning smoothie can actually add to your gym game. Our friends at Further Food share how collagen can supercharge your next sweat session!
Whether you’re a triathlete, gym-goer, or yogi, collagen is the perfect recovery protein that helps to build and repair the muscles, tendons, ligaments, and cartilage that are stressed during exercise. Collagen is the key component for structural support in our body; it comprises 90% of our connective tissue – this includes our joints, ligaments, tendons, and fascia. The combination of collagen’s high bioavailability with its high amino acid content makes it optimal post-exercise nutrition that rapidly absorbs and can quickly work to help repair and replenish proteins broken down during exercise. Collagen protein supplementation is the key to maintaining an active lifestyle. Learn about collagen protein benefits for athletes, including collagen muscle repair benefits below.
Collagen Protein For Muscle Repair and Restoration
Protein loss occurs in muscles during and after long periods of exercise due to oxidation, inflammatory reactions, and muscle microlesions. Research shows that protein synthesis decreases during exercise, then immediately increases after exercise for an extended period of time. A high protein diet post-exercise enables the replacement of lost proteins, restoring the protein content of muscles by increasing muscle anabolism. The high amino acid content of collagen protein makes collagen ideal for muscle repair and recovery. Supplementing with collagen may help muscle repair, making it essential post-workout nutrition.
Collagen Protein May Speed up Injury Recovery Time
Science has identified the body’s two main processes for healing torn or ruptured muscles: regeneration of muscle fibers simultaneously with the production of connective scar tissue. The key to both of these processes is collagen formation. In a study measuring the rates of collagen protein production for three weeks after a muscle rupture, scientists found collagen synthesis rates to be heightened in muscle cells during this time. Type III collagen synthesis reached a maximum during the first week of wound healing and is linked to the development of flexibility/plasticity of the connective tissue. Type 1 collagen formation began later during the healing process and was linked to increasing the strength of the new muscle fibers and connective tissue.
Collagen Protein May Help with Injury Prevention by Strengthening Joints and Ligaments
In a study following three different categories of athletes, supplementation with a combination of collagen peptides, BCAA, and arginine over a two-year period decreased tendon-ligament and joint related injury rates3. Another study that measured effects of daily intake of collagen peptides on the structure of the Achilles tendon found a significant increase in collagen fiber diameter, suggesting improved strength of the tendon as a result of collagen supplementation.
Collagen Protein May Reduce Joint Pain Associated with Sport-Related Injuries
Clinical trials have shown supplementation with collagen may reduce activity and exercise-related joint pain. High impact activities and high-intensity sports exert stress on joints that can lead to pain and injury. In a study among subjects who experienced activity-related joint pain, supplementation with collagen protein for 120 days resulted in improved joint function and flexibility while exercising, and subjects were able to exercise longer before experiencing joint pain.
Collagen is an Ideal Source of Protein and Essential Amino Acids
Collagen protein powder is ideal for post-workout nutrition due to its high amino acid content that supports the body’s protein needs during and after exercise. Further Food Collagen contains 18 amino acids and eight of the nine essential amino acids that cannot be made by the body and must be consumed through dietary proteins.
Collagen Protein May Improve Athletic Performance
Muscular contraction during exercise is dependent on creatine, a molecule made of three amino acids – glycine, methionine, and arginine. Further Food Collagen contains 20% glycine and 8% arginine, which may support the synthesis of creatine in the body to improve performance during shorts burst of muscle contraction. Science has also linked oral arginine intake to increased athletic performance. A study showed that oral intake of 1g of arginine and ornithine for five weeks can increase strength by stimulating the release of growth hormone. Two servings of Further Food Collagen provides 1.3 grams of arginine, which supports improved athletic performance.
Review of Collagen Protein Benefits for An Active Lifestyle
- Collagen protein may help repair and restore muscles
- Collagen supplementation may help to speed up recovery time from injuries
- Collagen protein may help in strengthening joints and ligaments, helping to prevent injuries
- Collagen protein may reduce activity and exercise-related joint pain
- Collagen protein is ideal post-workout nutrition as it contains a high amino acid content
- Further Food Collagen contains glycine and arginine which help support athletic performance
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Summer is officially here, and with that, there are so many fun activities that will motivate you to get outside to stay in shape and strive for those post-quarantine fitness goals. But before you decide to get outside to enjoy some walking, yoga, swimming, or hiking, remember these best practice skincare habits to protect your skin from common skin concerns, such as, sunburns, chafing, and excessive dryness.
Here, board-certified Dermatologist, Dr. Bottiglione, shares some advice to help your skin stay healthy as you embark into the great outdoors.
When going outside, the sun is going to be your biggest culprit for damaging your skin. While the sun boosts benefits like vitamin D production, take notice when your skin is overexposed to the sun’s harmful rays as it becomes dangerous. When overexposed to direct sunlight, the skin is irritated, causing sunburns, dryness, and sensitivity that can increase the chances for wrinkles and skin cancer as we age.
Luckily, staying inside when it’s so pleasant outside is not the only skincare alternative to avoid the sun’s damaging rays. Here are a few simple tips to prep your skin before stepping outside.
Opt to protect your skin with a clinical-grade sunblocking lotion of 15 SPF or higher.
“Anytime you go outside, you need to apply sunscreen to your skin,” advises Dr. B. “Ensure you apply sunscreen to the full body and reapply often. In the morning, after cleansing your face, is the best time to apply.” He recommends a spray for oily skin, or the Dermatologist’s Choice Sunscreen Enhanced Moisturizer for dry to combination skin types that needs a little extra hydration.
The key is the more intentional you are about proactively protecting your summer skin, the healthier it will be. It may sound simple, but your skin will be happier when you take a preventive approach rather than a reactive approach—for example, applying the sunscreen moisturizer before a walk to help to avoid the treatment of a sunburn after. When prepping your bag for the fun day ahead, make sure to add sunscreen, a hat, and plenty of water.
Now the real excitement begins! However you decide to get your fitness outdoors, we have the skincare routine you need or a carefree and healthy day.
Deep breath. Like our favorite flow, these skincare tips will keep our mind—and our skin—at ease. If you take your yoga practice outdoors, wear an SPF shirt, and lay your mat under a nicely shaded tree to help shield you from excessive sun exposure.
“Avoiding direct sunlight and wearing protective clothing is smart to protect your skin from sun damage. Even if you are going for a relaxing walk or doing just a few sun salutations. Staying out of the direct sunlight will reduce your risk of sun damage and wrinkles.” - Dr. B
Swimming is one of the best cardio and strength training workouts, while also an enjoyable activity during the summer. Whether you are swimming in open water or laps in the pool, the excess amount of water with exposure to pool chemicals and environmental pollutants can cause skin irritation and dryness. To keep your skin hydrated and protected, Dr. B. recommends applying the Dermatologist’s Choice Pre-Bath Oil to your skin before entering the water. This will seal your skin’s protective barrier to avoid skin irritation from chemicals and debris. He adds, “The Pre-Bath Oil is what I give to all my patients with eczema or dry skin. It is the only thing that will protect and also deeply hydrate the skin.” Just apply this serum before you put on your sunscreen, and you're good to go!
With warm temperatures during the summer months, it’s the perfect time for hiking and exploring the mountainous outdoors. It is essential to take the necessary steps to avoid your skin becoming sunburnt, irritated, or breaking out. “Wearing a hat with a large brim that will shade your face and neck is key. A baseball cap is just not enough for the sun protection you need. After your hike, it is important to clean your face and pores of sweat, dirt, and toxins with Dermatologist’s Choice Glycolic Peel Cleansing Pads to avoid breakouts from occurring,” Dr. B. warns. Keep them in your bag for easy cleansing after a hike.
One of the biggest skin concerns cyclists or runners usually bring to dermatologists is chafing. Even if you’re just cruising along the seaside or taking a cycling class, those tight clothes and friction can cause some intense irritation and redness. “When you have an issue with chafing, you need to protect your skin. You need armor over the skin. Beeswax, for example, is thick to coat the skin and protect it. Another effective option is the hydrating Dermatologist’s Choice Pre-Bath Oil. For best results, moisturize your skin, and then add a piece of clothing to cover it (that is actually like armor),” Dr. B. shares. Are you a runner? Feel free to use this tip too before your next mile or 30.
At the end of your activity, the real results of that skin preparation set in. But sometimes, you need a little extra support afterwards. After any good workout, cleansing off the sweat, dirt, toxins, and irritant is paramount. Dermatologist Choice pH Balanced Cleanser helps to gently but effectively remove sweat, oil, and restore the skin’s natural pH levels.
Did you end up getting a sunburn, or is your skin dry from the elements? Soothe with the Pre-Bath Oil with natural oils like sunflower and jojoba oil for deep hydration and healing.
“Sun damage can manifest in multiple ways. Most often, you will notice a sunburn first, which can then lead to irritated skin—and over time, sun damage increases the appearance of wrinkles.” For safe measure, at night regenerate sun-damaged skin with Dermatologist's Choice Ultra Anti-Aging Cream with 15% non-neutralized glycolic acid to your skin. This powerful dermatology treatment rebuilds the collagen and exfoliates fine lines, sunspots, and acne on the skin. “Do not apply the Ultra Anti-Aging Cream on a sunburn or irritated skin,” Dr. B. shares. These are long-term habits to aid in maintaining your best skin health.
Capture your best skin with everything you need this summer with the Dermatologist’s Choice Skin Kit, and get 20% off your order with code MB20 at www.dermchoice.com.