If you're looking to enhance your resistance training results, consider adding collagen peptide supplements to your routine. A study published in Nutrients investigated the effects of prolonged collagen peptide supplementation combined with resistance exercise training on body composition, strength, and muscle fiber cross-sectional area in recreationally active men (Kirmse et al., 2019).
Key Findings
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Increased Fat-Free Mass (FFM): Participants who supplemented with collagen peptides (15 g/day) showed a significant increase in FFM compared to the placebo group. This increase in FFM is indicative of improved muscle mass without the addition of fat.
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Stable Body Fat Mass (BFM): While the collagen group maintained their body fat levels, the placebo group experienced a significant increase in BFM over the 12-week training period.
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Strength Gains: Both the collagen and placebo groups showed significant increases in all strength tests. However, the collagen group exhibited a trend towards slightly higher strength gains, particularly in the squat exercise.
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Muscle Fiber Cross-Sectional Area (fCSA): The study found significant increases in the fCSA of type II muscle fibers in both groups, suggesting that resistance training effectively promotes muscle hypertrophy. However, there were no significant differences in muscle fiber hypertrophy between the collagen and placebo groups.
How Collagen Supports Training
Collagen is the primary structural protein in connective tissues, including muscles, tendons, and ligaments. Supplementing with collagen peptides may enhance the adaptive responses of these tissues to resistance training by:
- Promoting the synthesis of new collagen fibers, which can strengthen tendons and ligaments, reducing the risk of injury and improving joint health.
- Supporting muscle repair and recovery through its high content of amino acids like glycine and proline, which are vital for tissue repair.
Practical Application
To maximize the benefits of collagen supplementation:
- Dosage: Take 15 grams of hydrolyzed collagen peptides daily.
- Timing: Consume the supplement post-exercise to enhance muscle recovery and support connective tissue adaptation.
- Consistency: Use the supplement consistently for at least 12 weeks in combination with a structured resistance training program.
Conclusion
Collagen peptide supplementation, when combined with resistance training, can lead to significant improvements in body composition and potentially greater strength gains. This makes it a valuable addition to the routines of recreationally active individuals aiming to enhance their fitness outcomes.
References
- Kirmse, M., Oertzen-Hagemann, V., de Marées, M., Bloch, W., & Platen, P. (2019). Prolonged Collagen Peptide Supplementation and Resistance Exercise Training Affects Body Composition in Recreationally Active Men. Nutrients, 11(5), 1154. doi: 10.3390/nu11051154
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(Disclaimer: I am not a healthcare professional, and this is not medical advice. This was written with the assistance of AI and is based on information from the referenced material).
