5 Times EVERYONE Should Take Collagen Protein (better sleep, skin, and muscle)

Summary

This informative script discusses the multifaceted benefits of collagen protein for the body, emphasizing its role beyond connective tissue as essential 'scaffolding.' It outlines optimal times to consume collagen, such as pre-workout for enhanced synthesis, before bed to improve sleep quality due to its glycine content, and on an empty stomach to aid digestion and heal a 'leaky gut.' The script also highlights collagen's potential in supporting glucose modulation and muscle retention with age, recommending an increase in collagen intake as one ages to combat the natural decline, thereby maintaining skin elasticity, hair health, and muscle mass.

Takeaways

• 😀 Collagen serves as a vital 'scaffolding' within the body, supporting joints, connective tissue, hair, skin, and muscle bellies.
• 🏋️‍♂️ Taking collagen before a workout can increase collagen synthesis in the body, especially beneficial for ligaments and tendons.
• 📚 A study in the American Journal of Clinical Nutrition showed that consuming 15 grams of collagen an hour before a workout doubled collagen synthesis.
• 🌙 Collagen intake before bed can improve sleep quality due to its glycine content, which aids in vasodilation in specific brain regions.
• 🛌 A study in Sleep and Biological Rhythms demonstrated that 3 grams of glycine before bed significantly improved sleep.
• 🍽️ Collagen can be beneficial for gut health, potentially improving bloating and strengthening gut junctions, especially when taken on an empty stomach.
• 🔬 A study in JMIR found that supplementing with 20 grams of collagen for eight weeks reduced bloating in 90.33% of subjects.
• 🍲 Adding collagen to meals can support glucose modulation and improve glucose tolerance, as well as decrease oxidative stress.
• 👵 As we age, collagen intake should be progressively increased, with a recommendation to increase by about 2.5 grams every five years after the age of 35.
• 💊 The brand 'bubs' is highlighted for its high-quality, grass-fed collagen peptides that mix well and support a good cause through charity donations.
• 📈 Collagen intake can help with muscle retention, potentially due to the presence of glycine and arginine which may aid in creatine formation.

Q & A

What is collagen and why is it important for the body?

Collagen is a protein that acts as a scaffolding within the body, supporting joints, connective tissue, hair, skin, and muscle bellies. It's crucial as it provides structure and strength, but its production declines with age, leading to a loss of elasticity and strength in these tissues.

Why is taking collagen before a workout beneficial?

Consuming collagen about an hour before a workout can increase collagen synthesis in the body, as demonstrated by a study in the American Journal of Clinical Nutrition. This is particularly beneficial for ligaments, tendons, and connective tissues that act like sponges, absorbing more collagen during physical activity.

How does collagen intake before bed improve sleep?

Collagen contains glycine, which has been shown to improve sleep by enhancing vasodilation in specific brain regions, as per a study published in Sleep and Biological Rhythms. It can also help one feel more awake if they are sleep-deprived, by increasing certain neuropeptides and blood flow to the suprachiasmatic nucleus.

What is the recommended amount of collagen to take before a workout?

The study mentioned in the script suggests taking 15 grams of collagen an hour before a workout to achieve twice as much collagen synthesis.

Can collagen help with digestive issues like bloating?

Yes, collagen can help with digestive issues, particularly bloating. It contains amino acids like glutamine, glycine, and proline that are beneficial for gut health, helping to regulate gut junctions, increase the integrity of digestive tissues, and seal the gut lining.

When is the best time to take collagen for gut health?

The best time to take collagen for gut health is on an empty stomach, particularly at the end of a fast, when the gut lining is more receptive to absorbing collagen and repairing itself.

How can collagen help with glucose tolerance and oxidative stress?

A study in the Journal of Food Science and Technology found that adding collagen to meals can increase glucose tolerance and decrease oxidative stress, which is beneficial as we age and become more susceptible to insulin resistance and type 2 diabetes.

What is the recommended daily intake of collagen as we age?

After the age of 35, it is suggested to increase collagen intake by about 2.5 grams every five years. By the time one reaches their 60s, they might be taking 40-50 grams of collagen per day to counteract the natural decline in collagen production.

Can collagen help with muscle retention and function?

Yes, a study published in the British Journal of Nutrition found that aging individuals who consumed collagen retained more muscle, possibly due to the glycine and arginine in collagen helping to form creatine, which is essential for muscle function.

What is the significance of timing when taking collagen supplements?

The timing of collagen intake can enhance its benefits. For example, taking it before a workout can improve collagen synthesis, before bed can improve sleep, and at the end of a fast can aid gut health. Gradually increasing the dose as one ages can also help maintain collagen levels in the body.

What collagen supplement brand is mentioned in the script and what makes it unique?

The brand mentioned is Bub's. It is unique because it provides unflavored, unsweetened, grass-fed, grass-finished collagen peptides that mix well in cold water. Additionally, the brand donates 10% of all profits to charity in honor of Glenn Bub Doherty, a U.S. Special Forces member.