Welcome back to The Gnar Stool Podcast! In our latest episode, we dove deep into the fascinating world of collagen—a topic that has garnered significant attention in the sports nutrition space. With expert hosts Shannon O'Grady, Jason Morgan, and Taylor Carr, we explored what collagen is, its benefits, and whether it’s right for you. Here’s a recap of the key points discussed.
What is Collagen?
Collagen is a protein that plays a crucial role in the body, making up a significant portion of our skin, bones, muscles, tendons, and ligaments. It’s primarily composed of three amino acids: glycine, proline, and hydroxyproline. While collagen is essential for maintaining the structural integrity of various tissues, it's relatively low in essential amino acids. That means it shouldn’t be counted toward your daily protein intake for muscle growth or repair.
Types of Collagen
There are at least 28 different types of collagen, but types I, II, and III are the most commonly discussed in the context of supplementation:
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Type I: Found in tendons, ligaments, skin, and bones.
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Type II: Primarily found in cartilage.
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Type III: Present in skin, lungs, and vascular tissue (and to a lesser extent, in tendons and ligaments).
Most collagen supplements are derived from animal sources such as bovine (cow), porcine (pig), or marine (fish) collagen. It’s important to note that collagen is not found in plants, so claims of “vegan collagen” are misleading. Some plant-based products may promote collagen synthesis by providing nutrients like vitamin C or specific amino acids, but they do not contain actual collagen.
Why Supplement with Collagen?
As we age, our bodies naturally produce less collagen, leading to issues like joint discomfort, tendon stiffness, and visible signs of aging like wrinkles. This decline typically begins in our mid-twenties and accelerates around age 30. As a result, many people turn to collagen supplements to support joint health, mobility, and skin appearance.
The Science Behind Collagen Supplementation
Research on collagen supplementation is still evolving. Some studies suggest that collagen can support joint health and aid recovery from injuries, especially in active individuals and athletes. For instance, research from Dr. Keith Baar at UC Davis indicates that combining collagen with vitamin C and taking it before exercise may stimulate collagen synthesis in tendons and ligaments.
That said, the evidence is mixed. While some studies report benefits, others do not. Part of the challenge lies in isolating collagen’s effects from other factors like total protein intake, exercise, and nutrient timing.
Timing and Dosage
For those considering collagen supplementation, timing matters. It's generally recommended to take collagen 30 to 60 minutes before exercise to maximize its impact—especially for connective tissue repair.
The effective dose appears to be around 15 grams per serving, though some studies suggest that doses up to 20–30 grams may offer additional benefits, depending on the individual and their goals.
Personal Experiences
Throughout the episode, our hosts shared their own experiences with collagen. Jason talked about using it during rehab for a knee injury, while Shannon discussed its role in managing a chronic toe injury. Both reported noticeable improvements in pain and recovery time—offering anecdotal support for collagen’s potential benefits.
Conclusion
Collagen is a vital structural protein in the body. While research on supplementation continues to develop, many people—especially athletes and active individuals—find it beneficial. If you’re considering adding collagen to your routine, be sure to choose a product that aligns with your dietary preferences, and consult a healthcare provider if you have any concerns.
Stay tuned for more episodes of The Gnar Stool Podcast, where we continue to explore the latest in sports nutrition and performance!
