Cooking with Collagen

Collagen has become an increasingly popular supplement in the outdoor industry because of its reported benefits to injury prevention. But what is collagen?

 

Collagen is the main structural component of connective tissue in our bodies. We produce collagen with the help of amino acids (glycine, proline, and hydroxyproline), vitamin C and copper. Supplemental collagen peptides are generally sourced from the skin and connective tissues of cows or fish. When we consume it in powdered form, it is an additional protein source to supplement normal protein intake. As an added benefit to athletes, collagen has been found to support connective tissue repair and speed recovery due to its capacity to promote collagen synthesis in our bodies.1,2

 

Although whey protein denaturation occurs at relatively low temperatures (~185°F), collagen peptides vary in that they retain their structure up to 572°F.3,4 This means that collagen is an ideal protein to incorporate into our favorite hot beverages and baked goods! You can add it to your coffee, smoothies, oatmeal or cookies! 

Want to know how to use Gnarly Collagen Pro in a recipe? Try one of my favorites below!

Matcha Collagen Latte

Ingredients:
  • 2 tsp coconut sugar
  • 1 Tbsp Gnarly Collagen Pro powder
  • 1 tsp matcha powder
  • 3 Tbsp hot water
  • 1 cup milk or nut milk alternative
Directions:
  1. In a saucepan, heat the milk until it steams. Remove from heat. You can also microwave the milk for 1-2 minutes.
  2. While the milk is heating, combine the coconut sugar and collagen powder in a bowl. Be sure to break down any lumps.
  3. In a separate bowl, combine the matcha with a few tablespoons of filtered hot water and whisk until the matcha is dissolved. 
  4. Blend all ingredients together in a blender or shaker bottle to fully incorporate. An immersion blender will do the trick, as well. Pour into a mug and enjoy!

Chunky Monkey Pizzookie (AKA Pizza Cookie)

Ingredients:
  • 1 mashed ripe banana
  • ¼ cup applesauce
  • ⅓ cup almond butter
  • ¼ c melted coconut oil
  • 2 Tbsp maple syrup
  • 1-2 Tbsp nut milk
  • 1 tsp vanilla extract
  • 1 ½  c almond flour
  • ½ c collagen powder
  • ½ tsp baking soda
  • ½ tsp salt
  • Mix-ins: ½ bar of chocolate (chopped), 2 Tbsp chopped walnuts, 1 Tbsp coconut flakes
Directions:
  1. Preheat oven to 325 degrees F.
  2. In a large bowl, combine the banana, apple sauce, almond butter, melted coconut oil, maple syrup, nut milk, and vanilla extract. 
  3. Once fully combined, add the almond flour, baking soda and salt. Stir to combine. 
  4. Add the additional mix-ins and stir until evenly distributed. 
  5. Pour the dough mixture into a cast iron skillet (10”) and spread evenly. 
  6. Bake for 25-30 min. Serve immediately with ice cream!
Works Cited
  1. Clark, KL, et al. (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, doi:10.1185/030079908×291967
  2. Schunck, M, Oesser, S. (2013). Specific collagen peptides benefit the biosynthesis of matrix molecules of tendons and ligaments. J Int Soc Sports Nutr, 10P23. https://doi.org/10.1186/1550-2783-10-S1-P23
  3. Qian, F, et al. (2017). Experimental and modelling study of the denaturation of milk protein by heat treatment. Korean Journal for Food Science of Animal Resources, 37(1), 44-51. doi: 10.5851/kosfa.2017.37.1.44

     4. Bozec, L, Odlyha, M. (2011). Thermal denaturation studies of collagen by microthermal analysis and atomic

         force microscopy. Biophys J., 101(1), 228-36. doi: 10.1016/j.bpj.2011.04.033.

Caitlin Holmes

Caitlin Holmes

Caitlin is a functional sports nutritionist who specializes in climbing nutrition. As a climber herself, she is passionate about working with fellow climbers to develop effective nutrition plans for long-term health and performance. She believes that nutrition is the missing puzzle piece for athletes that plays a major role in achieving goals, preventing injuries, and supporting the body to continue climbing for years to come!

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