The Vital Role of Collagen in Muscle Health and Function
In last week’s blog, we established just how much collagen affects the body through its’ appearance in so many of the body structures. Whereas the original interest in collagen centred around the benefits for skin and anti-ageing, collagen has increasingly been adopted by gym goers and professional athletes because of the effects it has on strength and resilience This week I want to delve more into the relationship between collagen and muscles.
To recap what collagen is, please refer to my previous blogs.
Collagen's Role in Muscle Structure
Muscles are complex tissues composed of muscle fibers, connective tissue, blood vessels, and nerves. The connective tissue, which includes collagen, surrounds and supports the muscle fibers, helping to transmit force generated by muscle contraction. Collagen provides tensile strength and structural support, making it crucial for maintaining the integrity and function of muscles during physical activity and throughout life
Collagen and Muscle Growth
Collagen is vital for muscle repair and growth. During exercise, particularly resistance training, muscles undergo micro-tears. The body repairs these tears by synthesizing new muscle proteins, including collagen. Collagen provides a scaffold for new muscle tissue, supporting the growth and alignment of muscle fibers. Research has shown that collagen supplementation can enhance muscle mass and strength, especially when combined with exercise.
Collagen and Muscle Recovery
The amino acids in collagen, particularly glycine and proline, play significant roles in muscle recovery. Glycine is involved in the synthesis of creatine, which is essential for energy production during high-intensity exercise. Proline is crucial for the stability and regeneration of collagen fibers. Supplementing with collagen can thus help reduce muscle soreness and improve recovery times following intense workouts.
Aging, Collagen, and Muscle Health
As we age, the body's collagen production decreases, leading to a decline in muscle mass and strength, a condition known as sarcopenia. Reduced collagen levels can also compromise the structural integrity of muscles, increasing the risk of injuries and impairing recovery from exercise or injury. Studies suggest that collagen supplementation can mitigate some of these age-related declines by supporting muscle maintenance and promoting better overall musculoskeletal health.
Scientific Evidence
Several studies have highlighted the benefits of collagen for muscle health:
**Supplementation and Muscle Mass**: A study published in the *British Journal of Nutrition* found that collagen peptide supplementation in combination with resistance training significantly increased muscle mass and strength in elderly men.
**Enhanced Recovery**: Research in the *Journal of the International Society of Sports Nutrition* showed that athletes who consumed collagen supplements experienced reduced joint pain and faster recovery times after exercise.
**Prevention of Sarcopenia**: A review in *Nutrients* suggested that collagen supplements could help prevent sarcopenia by improving muscle strength and function in older adults.
Conclusion
Collagen is not just a beauty supplement; it is crucial in muscle health and function. From providing structural support and aiding in muscle repair and growth to enhancing recovery and preventing age-related muscle decline, collagen is integral to maintaining a healthy, active lifestyle. As scientific research continues to unveil the myriad benefits of collagen, its importance in muscle health becomes increasingly apparent. Including collagen-rich foods or supplements in your diet, especially with regular exercise, can support muscle health and overall well-being throughout life.
References
Shoulders, M. D., & Raines, R. T. (2009). Collagen structure and stability. *Annual Review of Biochemistry*, 78, 929-958.
Kjaer, M. (2004). Role of extracellular matrix in adaptation of tendon and skeletal muscle to mechanical loading. *Physiological Reviews*, 84(2), 649-698.
Zdzieblik, D., Oesser, S., Gollhofer, A., König, D., & König, D. (2015). Improvement of functional and muscle strength in elderly women: a randomized controlled trial. *British Journal of Nutrition*, 114(8), 1237-1245.
Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., Deitch, J. R., Sherbondy, P. S., & Albert, A. (2008). 24-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. *Current Medical Research and Opinion*, 24(5), 1485-1496.
Zdzieblik, D., Oesser, S., Gollhofer, A., & König, D. (2017). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. *British Journal of Nutrition*, 114(8), 1237-1245.
Walrand, S., Zangarelli, A., Guillet, C., Salles, J., Baracos, V., & Boirie, Y. (2011). Nutritional regulation of skeletal muscle apoptosis and regeneration during aging. *Proceedings of the Nutrition Society*, 70(1), 39-47.
Kitamura, I., Kitamura, T., Yamaguchi, A., Furuya, Y., Oka, S., Morita, Y., Takashima, T., Miyanaga, F., Uozumi, J., & Ishihara, Y. (2021). Collagen hydrolysate ingestion in combination with resistance training improves muscle strength and body composition in elderly subjects: a randomized, double-blind, placebo-controlled trial. *Nutrients*, 13(5), 1592.