Collagen Peptides Increase Tendon Thickness?

Summary

In this video, the presenter reviews a new study on the effects of hydrolyzed collagen supplementation combined with resistance training on patellar tendon thickness and performance. The study found that the collagen group had increased tendon thickness and better performance metrics. However, the presenter is skeptical about collagen’s effectiveness, citing a lack of clear mechanisms behind the results. He contrasts collagen with whey protein, which is backed by robust research for muscle protein synthesis. While undecided, the presenter remains open to recommending collagen for tendon health in the future, but not for muscle growth.

Takeaways

• 😀 The study assessed the effects of hydrolyzed collagen supplementation combined with resistance training on patellar tendon thickness and performance.
• 😀 Participants consumed 30 grams of hydrolyzed collagen per day, supplemented with vitamin C, for 12 weeks.
• 😀 The study showed significant increases in patellar tendon thickness and some improvement in performance measures like torque.
• 😀 The speaker expresses skepticism about collagen supplementation due to a lack of clear evidence supporting a mechanism for connective tissue synthesis.
• 😀 Collagen is rich in amino acids like proline, hydroxyproline, and tryptophan, but this does not guarantee improved connective tissue synthesis.
• 😀 The study design lacked a third control group that would have compared collagen supplementation with another protein source, such as whey protein.
• 😀 In studies comparing collagen and whey protein supplementation, whey protein showed better muscle protein synthesis, making it a higher-quality protein source.
• 😀 Whey protein supplementation has a well-understood mechanism that enhances muscle protein synthesis, leading to increased lean mass and strength.
• 😀 Collagen, although showing some positive outcomes, is not considered an ideal protein source for muscle-building due to its poor amino acid profile (low in leucine and essential amino acids).
• 😀 The speaker has a personal interest in promoting whey protein through their supplement line (Outward Nutrition), but they have advocated for it even before selling it, based on scientific evidence.
• 😀 While the speaker remains open to future recommendations of collagen supplementation for connective tissue, they are not convinced it is worth the money yet.

Q & A

What was the main focus of the study discussed in the video?

The study focused on assessing the effects of hydrolyzed collagen supplementation in combination with resistance training on patellar tendon thickness and performance measurements in middle-aged men.

What were the key findings of the study?

The study found significantly greater patellar tendon thickness in the group that received hydrolyzed collagen supplementation, and they also showed improved outcomes in some performance measures, such as torque.

What was the dosage of hydrolyzed collagen used in the study?

The participants received 30 grams of hydrolyzed collagen per day, along with vitamin C, which was part of the supplement.

Why was vitamin C included in the collagen supplementation?

Vitamin C was included because it helps with connective tissue synthesis, which may aid in the effectiveness of collagen supplementation for connective tissue health.

What skepticism did the speaker express regarding collagen supplementation?

The speaker expressed skepticism about collagen supplementation because well-controlled studies have shown no effect of collagen on connective tissue synthesis, despite its amino acid composition being rich in key components for connective tissue.

What are the challenges associated with recruiting participants for resistance training studies?

Resistance training studies are difficult to recruit for because they require participants to attend labs for multiple training sessions, which may involve time and discomfort, making it less appealing for people to commit.

What was missing from the study that would have made the results clearer?

The speaker suggested that the study would have been more informative if it included a third group receiving a standard protein supplement (like whey protein) to compare its effects against collagen supplementation on tendon thickness and performance.

How does whey protein differ from collagen in terms of muscle and connective tissue benefits?

Whey protein has a fully understood mechanism that increases muscle protein synthesis and is known to promote greater muscle growth compared to collagen, which has unclear mechanisms despite some positive outcomes for connective tissue.

What is the speaker's stance on collagen supplementation for muscle building?

The speaker advises against using collagen for muscle building, as it is considered a poor quality protein source for muscle protein synthesis due to its low content of essential amino acids and leucine.

What is the speaker’s recommended protein supplement for building muscle?

The speaker recommends whey protein for building muscle because it is a high-quality protein that is rich in leucine, branch chain amino acids, and essential amino acids, all of which support muscle protein synthesis effectively.