Does Collagen Protein Build Muscle: 5 Amazing Benefits

Collagen is a kind of protein in the body known as the binding agent of all tissues, muscles, ligaments, bones, and even skin.

Purified gelatin or collagen, exists in almost every body component, it is mainly a type of protein that is accountable as a major building block of the human body.

It is considered a living compound in the body that aligns every body component. Without collagen, the body loses consistency in generating and replacing new cells.

But apart from all the benefits listed above, does collagen protein build muscle? Let’s plunge into how collagen protein assists in muscle building!

1. Role of Collagen in the Body

The primary role of collagen is to repair and make the fibroblasts of ligaments and tissues along with muscles.

It plays a massive role in our bodies as it is the only protein type providing moisture and space for tissues to grow. Collagen contains a specific kind of extracellular matrix called fibroblasts, which these muscle cells create by collagen protein synthesis.

1.1. Muscle Health

Collagen has a prominent role in rebuilding broken muscle fibres ¹after exercise sessions.

The micro-tears of the muscle fibres resulting from the exertion of muscle contraction are recovered by muscle-protein synthesis. It helps in producing creatine to gain muscle and contribute to muscle healing.

It is a structural protein mainly containing essential amino acids of proline, glycine, and hydroxyproline that promote skeletal muscle growth.

Moreover, it has traces of essential and non-essential amino acid profiles, including arginine, tyrosine, valine, cysteine, proline, and histidine. 

These amino acids tend to increase lean muscle mass and fat-free mass, as well as ward off muscle soreness. Collagen also promotes whole-body protein synthesis and is a great muscle builder. 

1.2. Gut Health 

Collagen can do wonders for those who are facing inflamed gut symptoms. Consuming collagen-rich food can repair the stomach lining and prevent toxins from entering the bloodstream.

Hydrolyzed collagen, or bovine, is prescribed to patients with leaky or inflamed gut health issues.

1.3. Skin Health 

Collagen supplies skin elasticity and keeps it firm and smooth as we age gradually.

Collagen initially starts producing after the adolescent age it begins to create during the 20’s and steadily decreases throughout aging. As a result, people start to get wrinkles after their 40’s. 

Collagen supplements like bovine collagen are ingested to slow down the appearance of wrinkles. It significantly provides texture and smoothness to the exterior and interior parts of the skin.

Consuming collagen-rich foods can produce hyaluronic acid, contribute to skin longevity, and provide fluid to prevent dryness in the skin pores.

1.4. Bone and Joint Health

Collagen is present in almost every bone and joint. It assists the free movements of the joints by creating a fluidity between the ligaments and tissues. Additionally, it acts as a shield on cartilage bones as well.

In the absence of enough collagen, people might develop osteoarthritis and various other bone and joint problems.

Collagen also helps in recovering from injuries or fractures of bone, it helps bind the damaged tissues resulting from ruptures or breakages after the injury.

1.5. Eye Health

Collagen benefits the eyes by preventing the development of glaucoma and cataracts. It enhances eyesight by providing fluid and texture to all the eye parts and prevents the connective tissues from getting damaged. 

2. Collagen Rich Foods

Numerous sorts of collagen-rich foods and supplements boost collagen production in the body. Eating such foods has the vast majority of health benefits.

2.1. Bone Broth Soup

Bone broth soup is either made from beef or goat bones. The bone marrow part of the animal is cooked along with pulses and herbal plants.

The sticky substance between the bones is heated and tenderized so that it excretes collagen into the liquid soup. 

Bone broth also contains high levels of iron and vitamin b12 alongside collagen. All the vital amino acids are released into the bloodstream when bone broth is consumed.

2.2. Fatty Fish 

Fatty fish like salmon are also abundant in high-quality collagen protein. It is an excellent source of food that increases not only collagen levels in the body but also muscle mass.

Among the benefits of collagen is that eating this fish also absorbs healthy fatty acids like high-density lipoprotein. 

2.3. Oysters 

Oysters are a type of seafood with lots of collagen, iron, zinc, and magnesium. People with iron and collagen deficiency can obtain a large number of benefits.

Oysters visibly have a sticky substance attached to them on the top layer, which has collagen-producing properties.

2.4. Eggs

Eggs are known to be an essential complete protein source; however, they are immensely composed of collagen. The egg white, also known as albumen, contains collagen and lean protein in high amounts.

2.5. Organ meats

Organ meats like the liver, kidneys, and brain have enormous collagen content. The organ meats are a good source of collagen for non-vegetarians as the layer of the organs is protected by collagen itself. 

2.6. Avocados

Avocado is a type of fruit that is full of healthy high-density lipoprotein cholesterol. Avocado is an excellent source of plant-based collagen protein for vegetarians. It also has micro-nutrients of potassium, magnesium, and cobalamin. 

2.7. Sprouted lentils and seeds

Sprouted lentils and seeds are fermented throughout the process and contribute to supplying collagen when eaten once a week.

Sprouts have certain digestive enzymes that can increase collagen absorption in the gut. In addition, nodes also have all B vitamins that can multiply collagen production.

2.8. Oranges 

Oranges are abundant in vitamin C which can undoubtedly boost the absorption of collagen.

It can hamper the process of osteoporosis and prevent the bones from developing various kinds of diseases. Vitamin C also improves the development of collagen after the occurrence of any other injuries or fractures. 

2.9. Leafy Greens

Leafy greens such as spinach can be incorporated into the diet to increase collagen absorption. Spinach is unquestionably high in iron and plant-based collagen properties.

Vegans who don’t consume animal or dairy products can have spinach to acquire collagen from their diet to maintain body composition.

2.10. Whey Protein Concentrate

Whey protein concentrate is arguably the best source of the most abundant protein, branched-chain amino acids, individual amino acids, and nonessential amino acids available to increase muscle mass.

When collagen protein is compared to whey protein, it is evident that it is far better than collagen for muscle repair as it has muscle proteins.

Although collagen is present in every tissue in the body, whey protein is considerably the best dietary protein option for muscle growth and strength.

2.11. Collagen Supplementation

Numerous types of collagen protein powder supplements are available in the market, such as bovine collagen, which is mainly taken from cows.

Collagen peptides are also supplements that are made by breaking down animal collagen. It is extracted from animal bones, ligaments, organs, and skin and then made as collagen powder.

2.12. Chicken Skin 

Chicken skin consists of almost only fat and collagen covering the chicken’s flesh. The collagen present in the chicken skin can seamlessly get absorbed in the gut when eaten.

2.13. Aloe Vera

Aloe vera is naturally sticky and provides elasticity even when applied directly on the skin. When applied to the skin, the aloe gel promotes a smooth texture and moisture. 

2.14. Berries

Frequently Asked Questions

1. How can collagen-rich soup be prepared at home?

Collagen-rich soup can be prepared at home by boiling goat or beef bones, herbs, and spices. Shredded pieces of meat can also be added along with the soup to enhance absorption.

2. What happens if there is collagen deficiency in the body?

There are many complications if there is a collagen deficiency in the body, ranging from brittle nails, weaker muscles and bones, skin dryness, and stiff, rigid joints.

3. Why is collagen necessary in diet?

It is a protein in every body part, including bones, ligaments, muscles, skin, and organs. Therefore, collagen is crucial for maintaining elasticity and moisture in each body part. 

4. How are collagen supplements made?

Collagen supplements are made from animal skin, bones, and meat. It is initially extracted and then processed into powder and tablet forms.

5. What happens if collagen is taken more than necessary?

If collagen supplements or collagen foods are taken in excess, then it might cause kidney stones to develop. 

EndNote

Collagen protein is not only crucial for building lean muscle mass, but also for skin, joint, and bone health amongst other benefits.

If you cannot track your daily collagen intake, then adding one valuable source can also do the trick. The moisture and fluidity in the body can only be obtained by ingesting 2.5 grams to 15 grams of collagen as a daily intake value. 

Hopefully, this article helped you understand the benefits of collagen protein and its effect on muscles. Let us know your experience and thoughts in the comments!

1. Huijing, P. A. (1999). Muscle as a collagen fiber reinforced composite: a review of force transmission in muscle and whole limb. Journal of biomechanics, 32(4), 329-345. ↩︎

Last Updated on February 19, 2024 by riyaspeaks