The END of the Collagen Debate - What the Newest Protein Science Finally Shows

Summary

This video delves into the benefits of collagen for joint health and recovery, highlighting recent studies and expert insights. Dr. Mike Ormsby’s research, as well as a 2024 study, support the notion that collagen supplementation can significantly improve joint function, reduce pain, and stimulate collagen synthesis post-workout. Collagen's ability to promote connective tissue regeneration and support overall recovery is emphasized. Practical tips on effective collagen usage, including dosages and timing around workouts, are provided, alongside insights on how collagen differs from regular protein. The video encourages viewers to consider collagen as a valuable supplement for joint health and recovery.

Takeaways

• 😀 Collagen supplementation shows promising benefits for joint health, recovery, and pain reduction, particularly for those aged 40-65 who engage in regular exercise.
• 😀 Dr. Mike Ormsby's study found that collagen improved daily function and reduced pain in a dose-dependent fashion, with 10 grams being the most effective dose.
• 😀 A 2024 study demonstrated that collagen supplementation before resistance training significantly boosted collagen synthesis in connective tissue post-workout, with 30 grams being the most effective dose.
• 😀 Collagen protein directly stimulates the formation of new connective tissue, highlighting its unique benefits over regular protein supplements like whey.
• 😀 Previous studies, such as the 2015 jump rope study, demonstrated collagen’s positive impact on tendon strength and recovery, particularly for the Achilles tendon.
• 😀 Bubs Naturals collagen is recommended for its purity, solubility, and ease of use, providing a simple and clean collagen supplement that mixes well with hot and cold liquids.
• 😀 Collagen peptides are absorbed by the body and stored in cartilage, signaling the synthesis of extracellular matrix molecules to form new connective tissue.
• 😀 Collagen provides additional benefits, including improved sleep due to the high glycine content, which helps regulate body temperature and promotes better sleep quality.
• 😀 Collagen supplementation can improve skin health, with studies showing significant reductions in wrinkles and increases in collagen and elastin production in as little as 8 weeks.
• 😀 For effective use, it’s recommended to consume collagen pre-workout (20-30 grams) for optimal absorption and post-exercise collagen synthesis, with an additional 10-15 grams at night to support sleep and recovery.

Q & A

What did Dr. Mike Ormsby’s study find about collagen supplementation for older adults?

Dr. Mike Ormsby’s study found that collagen supplementation in older adults (ages 40-65) resulted in improved daily life activities and reduced pain in a dose-dependent fashion. The study showed that higher doses of collagen led to better outcomes, with 10 grams being the optimal dose for improvement in physical health and mental well-being.

What was the key finding in the study published in July 2024 regarding collagen and resistance training?

The 2024 study found that ingesting collagen before a workout significantly increased collagen synthesis in the connective tissues post-resistance training, particularly with a 30-gram dose. This indicates that collagen supplementation can enhance collagen protein synthesis more effectively than just resistance training alone.

How does collagen supplementation impact connective tissue according to the research?

Collagen supplementation has been shown to stimulate the synthesis of new connective tissue, specifically by enhancing collagen turnover. Studies indicate that collagen peptides, once absorbed, signal the extracellular matrix to form new tissue, which helps in recovery and strengthens tissues like tendons and cartilage.

What makes collagen supplementation different from regular protein supplementation?

Collagen protein differs from regular protein because it is absorbed and stored in the cartilage, where it specifically aids in the synthesis of connective tissues. Unlike whey protein, collagen peptides have a unique signaling property that directly contributes to the repair and strengthening of connective tissue.

How does collagen help with sleep, and why is this significant?

Collagen contains a high amount of glycine, which has been shown to have a therapeutic effect on sleep. Glycine can help activate the NMDA receptor in the brain, promoting a cooling effect that aids in falling asleep. This is beneficial for recovery as better sleep supports overall well-being.

What benefits were observed from collagen supplementation in skin health?

A study published in Skin Pharmacology and Physiology showed that after 8 weeks of collagen supplementation, participants experienced a 20% reduction in wrinkles, a 65% increase in pro-collagen type 1, and an 18% increase in elastin. This indicates that collagen has significant benefits for skin health beyond just topical application.

What is the recommended dosage of collagen for recovery and joint health?

For recovery and joint health, it is recommended to take 20 to 30 grams of collagen pre-workout. Additionally, 10 to 15 grams at night can be helpful for sleep, particularly due to the glycine content, which aids in sleep and recovery.

How does collagen affect gut health?

Collagen may have a positive effect on gut health by supporting the gut lining. The gelatin and collagen peptides found in bone broth, for example, are believed to promote gut healing, which is beneficial for overall digestion and nutrient absorption.

What was the impact of collagen supplementation on the Achilles tendon strength in previous studies?

In a study published in the American Journal of Clinical Nutrition, collagen supplementation before jump rope training improved Achilles tendon strength and enhanced recovery, suggesting that collagen can help strengthen connective tissue in tendons.

What is the optimal timing for collagen supplementation to maximize its benefits?

The optimal time to take collagen for recovery and joint health is pre-workout, as movement helps collagen absorption into connective tissues like tendons. Additionally, taking collagen before a workout ensures increased collagen synthesis post-exercise. Collagen can also be taken at night for sleep benefits.