April 14, 2021 3 min read
By Sharon Lehman
You’re probably heard of weight-lifters, bodybuilders and serious gym-goers who follow each workout session by eating a protein-rich snack or downing a protein shake to help encourage muscle repair and growth of new muscle tissue.
That’s because what you eat can either support or hinder your fitness and body composition. The human body requires certain nutrients, especially protein, to build muscle.
Adequate protein intake combined with strength training exercises is a proven method for increasing muscle mass and decreasing fat stores. Muscle growth begins when muscles break down during exercise. Muscle fibers tear as a result of resistance exercise and then repair by increasing the size of the fibers, which results in bigger and stronger muscles.
If you’re trying to lose weight, it’s especially important to work on increasing strength and building more muscle mass. Muscle tissue burns more calories than fat, which increases your metabolism and ultimately burns more fat.
Collagen is a protein that makes up an estimated 25-35% of the total protein found in the body. providing structure primarily in muscle, tendons, ligaments and skin.
Since collagen is pure protein, you might be wondering if adding more collagen to your diet can help increase muscle mass. The short answer is, yes — there is promising evidence that adding collagen to your diet can help support muscle-building efforts.
Arginine and glycine, two of the amino acids found in collagen, are used to make creatine. Creatine plays a role in building muscle mass and strength. More research is needed to see if creatinine concentration in muscle tissue changes with collagen supplementation.
Several studies have found taking a collagen peptide supplement in combination with regular resistance training improves muscle mass and strength. A study of 53 older men with sarcopenia, or the natural loss of muscle mass that occurs with aging, were given collagen supplements while participating in 12 weeks of strength training. Those who took collagen had significantly greater gains in muscle and strength and lost more body fat compared to the placebo group.
Similar results were found in studies involving young men and premenopausal women. The groups that took a collagen supplement gained more fat-free muscle mass and strength than the placebo groups following 12 weeks of resistance training.
Collagen supplements are hydrolyzed, or broken down, into individual peptides, or small fragments of amino acids — the building blocks of all proteins. Hydrolyzed collagen peptide supplements, like INVIGOR8 collagen protein, are better absorbed by the body, compared with intact collagen protein.
In most of the aforementioned studies, the collagen was consumed within an hour after exercise. Some researchers suggest that most muscle repair and growth occurs in a small time frame following exercise, and that the unique digestibility of collagen supplements helps get amino acids to muscles quickly.
Eating more collagen-rich foods, such as bone broth, meat and eggs isn’t enough to help repair and grow muscles. That’s because the collagen in food isn’t well digested or absorbed by the body, so you’d have to eat massive quantities of these foods to get enough collagen to support the growth of new muscle.
INVIGOR8 Collagen Peptides dissolve readily into any liquid without altering the flavor, so you can use it in coffee, smoothies, juices, broth and soups, chia pudding, oats and more. Adding collagen protein to your workout routine is a convenient and versatile way to support your body composition goals. Check with your healthcare provider if you have further questions about whether a collagen supplement is right for you.
Our weight-loss products all work great on their own, but they work even better together! Try our Superfood Shake in combination with our Collagen Peptides or Fat Burner.
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