Whats The Best Way To Take Collagen Powder
As youve discovered above, you have many options.
This what is best? debate is really specific and unique to each person. Once collagen gets inside your body, itll be handled the same way regardless if youve sipped on collagen coffee or crushed nibbled a collagen cookie.
So, this is simply personal preference drink it or eat it, really.
Butter Coffee And Collagen
A popular trend that has emerged in recent years is adding butter and/or MCT oil to your coffee, resulting in a beverage called butter coffee or bulletproof coffee.
Followers of this trend claim that it can suppress appetite, promote weight loss, and increase mental clarity.
While not much data exists to back these claims, adding butter to coffee may help people on a very low carb keto diet stay in ketosis, a state in which your body uses mostly fat for energy .
Butter coffee is also popular with intermittent fasting, a practice that involves abstaining from food for designated periods. Although technically, consuming coffee that contains fat breaks your fast .
Furthermore, some people add collagen protein to their butter coffee to reap some of the benefits that collagen may provide.
That said, adding collagen to butter coffee does not appear to provide benefits beyond those associated with adding it to regular coffee, though data in this area is lacking.
Generally, collagen protein can be safely added to hot coffee, as brewing temperatures are usually below the point at which collagen proteins break down. It can also be added to buttered or bulletproof coffee, though it may not provide additional benefits.
While its most common to consume collagen peptides with coffee, it can also be added to other hot or cold foods and beverages, including:
- mashed potatoes
Oral Supplements May Promote Gut Health
In inflammatory digestive conditions, such as irritable bowel disease , there is a gut healing theory about collagen. Some research finds that collagen levels are decreased in patients with these conditions. By taking collagen, you would help correct a deficiency, says Lachman.
Research published in May 2017 in the journal Alimentary Pharmacology and Therapeutics found that among IBD patients, there was an imbalance between the formation and breakdown of collagen fibers, and this was connected to inflammation. Past research also shows that IBD patients have decreased serum levels of type 4 collagen. Collagen is a part of connective tissue, which makes up your colon and GI tract, so by bringing your levels up, there may be a supportive environment for your body to heal. This is an emerging idea, she says, but it may be one benefit to trying a supplement or dietary approach to increase collagen intake.
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When To Take & How Much
To go back to our first take-away, when it comes to Whey Protein versus Collagen, you dont have to pick and choose. Both proteins can be used in a complementary fashion on a daily basis. As we know, protein supplements are extremely adaptable and can be built in conveniently during the day. If youre interested to see recommended daily protein requirements, check out BiPros Protein Calculator. Below are two expert insights, from Reilly Brown and Chris Freytag, on Whey Protein and Collagen consumption:
- Reilly Brown, member of BiPros ProTeam and Sports Nutritionist gave us her take on how and when collagen should be taken for people actively training. Her recommendations:
- Approximately 45 minutes to 1 hour before a training session, Reilly recommends taking in about 15g of Collagen protein paired with Vitamin C. Think about mixing some Collagen in with orange juice for a combo that will help maximize tendon and ligament health.
- Post training is the time to prioritize recovery. This is Whey Proteins time to shine, Reillys recommendation is to take in about 20g of clean label Whey Protein as a workout follow-up and pairing it with a 3-to-1 carb ratio for optimal functionality. If youre actively competing she suggests ensuring youre investing in a NSF Certified for Sportproduct like BiPro ELITE.
Common Types Of Protein Powder
Whey protein, which is derived from milk, is one of the most popular protein options. Whey offers a good range of amino acids. It comes in a variety of flavors and easily mixes into cold drinks. However, whey can cause side effects such as stomach upset.
Pea protein isolate is also a popular choice. It is a vegan source of protein, which makes it popular among people who are trying to eat fewer animal products or to avoid dairy. In addition, pea protein contains all of the branched chain amino acids needed to build muscle, which is important to people on a strict exercise regimen.
Collagen powder has become popular as a protein supplement very recently. This protein is found in connective tissue throughout the body and contains amino acids as well as other helpful compounds. It also is an important part of maintaining the integrity of skin and other tissues as we age.
Collagen is particularly popular among people who are trying to follow a ketogenic diet or other weight loss diet. This is because most collagen powders have zero carbs, so it does not take the body out of ketosis. In addition, it has become popular for adding into bulletproof coffee, which is a simple coffee with added ingredients like collagen and butter, which helps people on a keto diet stay full, yet is a good source of healthy fat.
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Taut Premium Collagen Advanced Formula
This product swears to make your skin more elastic, shiny, and firm, reducing fine lines and wrinkles, apart from strengthening your nails & hair.
With 13 grams of collagen, no preservatives, and sweetened with Stevia, this supplementation also contains hyaluronic acid and 300 mg of vitamin C.
The downside is that you have to drink one bottle every night for fast results, and the bottles are pretty expensive.
On the other hand, what they promise is true and can deliver great results especially for rejuvenating your looks.
- Extremely expensive
Summary: The Taut Premium Collagen Advanced Formula is a synonym for a miracle in a bottle, but its a very expensive product.
Protein Is A Building Block But What Is It Building
Dr. Greger from nutritionfacts.org gave a nice analogy thats easy to visualize when distinguishing how the body treats animal vs plant protein. If you wanted to build a huge Tinkertoy pyramid and someone gave you a big pile of little pyramids , you could quickly start stacking them together and build up your pyramid quickly.
However, if you wanted to build the same large pyramid and the only building blocks available to you were cube-shaped Tinkertoys , you could see that your building speed would be slowed down considerably. It would actually be a bother to undo the cubes and re-shape them and you probably wouldnt be building very fast.
The influx of animal protein stimulates a great deal of IGF-1 production to use up the increase of readily accessible protein in your system. You are of flesh, you eat an animal of flesh. The similarly constituted proteins, animal to animal, akin to the pyramid-shaped Tinkertoys, allow a fast buildup of protein, and IGF-1 is called into action to use it up.
IGF-1 causes rapid cell division, a hallmark of cancer.
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Finding The Right Protein Powder For You
Both collagen and whey protein have their own individual benefits, but are even more incredible when taken together. One is more beneficial for skin and connective tissues, while the other benefits overall body composition and well-being. Keeping connective tissues, such as muscles and bones, strong is an important part of building strength and lean body mass.
What Are The Benefits Of Collagen Powder
The science is promising. In one 2017 study in The American Journal of Clinical Nutrition, vitamin C-enriched gelatin supplements can help improve collagen synthesis, which plays a role in injury prevention. Moreover, chicken collagen has been shown to help provide relief for rheumatoid arthritis patients.
When it comes to the skin benefits of collagen supplements, a 2017 study from Nutrients suggests that collagen peptides from bovine bone could help increase skin collagen content. Another 2015 study from the Journal of Medical Nutrition & Nutraceuticals shows that nutritional supplements with hydrolyzed collagen and other skin-loving ingredients can lead to better skin elasticity and hydration and wrinkle prevention.
“While research is still slim on this, studies do show some promising results in terms of improving skin elasticity. I also feel it’s important to note that applying collagen directly to your skin versus ingesting and digesting it will lead to different results in terms of improving your skin,” Asche says. “To improve your skin, I recommend adding collagen powder to your diet and looking at your diet as a whole. Minimizing your intake of highly processed foods, staying hydrated and consuming a diet rich in antioxidants, omega-3s, and vitamin A and C will help produce collagen naturally,” she adds.
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The Best Way To Take Collagen Protein
The two main ways to get collagen protein are from powdered collagen or gelatine. Collagen protein powder in peptide or hydrolysed form does not thicken liquids like gelatine does, so it can be used in many ways.
Some people mix it into coffee or tea, others use it in a post workout recovery smoothie or shake. Although its available in pill form and beverages, most of the research has been done on the powdered form.
Can You Mix Collagen With Protein Powder
Collagen and protein powder are regarded by some as a super combo. When you mix it with whey protein or another animal protein-based powder, theres no problem.
Theyre both animal products and occur together in the animals just fine. But what about plant-based protein powder?
Can you mix collagen with plant-based protein powder and experience the same benefits? Do they even mix well? And do you get plant-based collagen powder?
If youre going the plant-based route because youre vegan or lactose intolerant, it would be a shame to miss out.
But you may not have to compromise on your ethics or having a happy tummy to get those awesome benefits. Lets see what the research says, shall we?
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Why Trust Verywell Health
As a Registered Dietitian, Sydney Greene takes supplement recommendations seriously. Every product has been researched and vetted by her against clinical research, product reviews, and third-party testing websites. These are products she would not only feel comfortable recommending to her clients and she would take them herself if needed.
Brittany Leitner is a freelance writer for Verywell Health who provided helpful insight into the key considerations when purchasing collagen powders.
Suggested Dosage From The Manufacturer
Most collagen supplements have a suggested daily dosage printed on the packaging.
Powdered supplement packaging often suggests taking 12 scoops daily, while a pill or gummy supplement may recommend 12 pieces.
Depending on the supplement, these servings can vary significantly in collagen content, so check the nutrition facts label for detailed dosage information.
A 2.515-gram daily dose of collagen appears to be safe and effective. The amount you should take depends on the particular supplement and why youre taking it.
Collagen is generally considered to be a safe and nontoxic daily supplement for healthy individuals, and most people wont experience adverse side effects.
Still, some have reported symptoms, such as an unpleasant taste, feeling overly full, or other stomach complaints .
Thus, its best to check with your healthcare provider if you plan on taking more than the recommended dosage of these supplements.
Collagen supplements appear to be safe and effective for the general public, although some people may experience mild side effects with its use.
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Does Collagen Help You Lose Weight
Collagen is produced naturally by the body. The primary function of collagen is to provide strength to the muscles and the connective tissues of the body. Its manufacturing involves the production of a chemical called hyaluronic acid, which has the ability to keep the various blood vessels functioning smoothly. When collagen is not available, the body tends to form more fluid in blood vessels that are adjacent to the joints. This is one of the main reasons for joint pain. With age, the collagen content in the body also decreases. A protein called retinol is the primary source of collagen synthesis in the body.
However, both of these products can be supplemented with collagen hydrolysate, which has a huge molecular weight and delivers 30 percent of the required strength. The intake of collagen hydrolysate has been found to reduce the chances of pain and pain attacks, as well as promote longevity and prevents osteoarthritis and cartilage degeneration. What Are The Possible Side Effects Of Collagen Hydrolysate? Consuming Collagen hydrolysate is safe and beneficial. However, there may be some side effects from taking a large dose for a long time. They include diarrhea, abnormal heart rate, weight gain, headaches, skin problems, and blood sugar changes.
Best Way To Eat Collagen Powder
Oh yeah. Its the best part. Its crunchy, its explosive, its where the muffin breaks free of the pan and sort of does its own thing. Thats a million dollar idea right there. Just sell the tops.Elaine, in The Muffin Tops Seinfeld episode
Maybe muffins are your thing, and thats OK.
If youre not into drinking your collagen powder, try these alternative ways to EAT your 2-3 scoops a day:
- Baked goods
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The Benefits Of Collagen Peptides
- Heat Stability: Collagen peptides dont break down or lose their benefits when heated, so they are perfect for cooking and baking.
- Amino Acids: Collagen peptides are full of a few precious amino acids:
- Glycine and Arginine combine with methionine to make creatine then your muscles use creatine for energy.
- Hydroxyproline in combination with glycine and arginine, creates collagen in your body, keeping your skin youthful and your joints strong.
- Glutamic acid passes along roughly 40% of all chemical and electrical messages in the brain.
Does Organic Bone Broth Make A Difference
When Dr. Greger published Lead Contamination in Bone Broth researchers found that broth made from chicken bones had 10 times the amount of lead as the broth made identically but without the chicken bones. The water was from the same source, etc.
When questioned what the results would be had they used organic, free-range chickens in their study? The authors replied: We DID only use bones from organic, free-range chickens. Uh oh
Lead has adverse effects on nearly every organ in the human body. Symptoms include memory loss, constipation, impotence and depression.
The authors of the study concluded that the risk of lead contamination should be taken into consideration when recommending anyone to consume bone broth.
How did these innocent organic chickens get lead in their bones? Chickens can get exposed to lead in their environment and lead tends to build up in the bones of animals. This is why using those bones for broth can be causing a dangerous exposure to lead.
There is no such thing as a safe level of exposure to lead its toxic and environmental exposure over which we have no control is already abundantly present, so to make the effort to make bone broth seems unnecessary in light of these findings.
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Diversify How You Take Collagen Powder
Were hoping youre coming to the conclusion that there isnt really a best way to take collagen powder. You choose the vehicle and the timing
With that said, heres the key: Diversity.
If youre taking 2-3 scoops a day , then youll probably need a few different ways to ensure youre hitting your awesome collagen powder quota diversity will help you be consistent with your collagen consumption.
If you enjoy taking your collagen powder, youll probably continue to take it!Captain Obvious
Also, remember that you can cook with collagen without losing its nutritional value So, youre limited here by your culinary skills!
The Different Flavors & Bundles We Offer
Our protein is available in two incredible flavors: chocolate birthday cupcakes or unicorn milk. Try them both and decide which you prefer – or better yet, grab a bundle to save money while adding a range of essential collagen supplements to your regimen!
Shop today and join over 200,000 satisfied customers who have transformed the way they look and feel with the help of Obvi. Were excited to help you accomplish the same!
- Choosing a selection results in a full page refresh.
- Press the space key then arrow keys to make a selection.
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Banana Chocolate Collagen Muffins
Combining collagen and protein in drink form not your thing?
You can either substitute of your flour with a combination of collagen and protein, or stick to your protein shake and eat a collagen muffin instead.
This recipe is from asassyspoon.com.
While it is dairy-free, You can substitute the egg for flax egg, if your vegan or suffer from egg allergies.