HOCKEY NUTRITION: The benefits of collagen supplementation

As a hockey player collagen is the perfect recovery protein that helps to build and repair the muscles, tendons, ligaments, and cartilage that are stressed during performance. Collagen is the key component for structural support in our body; it comprises 90% of our connective tissue – this includes our joints, ligaments, tendons, and fascia. The combination of collagen’s high bioavailability with its high amino acid content makes it an optimal post-exercise nutrition that rapidly absorbs and can quickly work to help repair and replenish proteins broken down during exercise.

Collagen Protein For Muscle Repair and Restoration
Protein loss occurs in muscles during and after long periods of exercise due to oxidation, inflammatory reactions, and muscle microlesions. Research shows that protein synthesis decreases during exercise, then immediately increases after exercise for an extended period of time1. A high protein diet post-exercise enables the replacement of lost proteins, restoring the protein content of muscles by increasing muscle anabolism. The high amino acid content of collagen protein makes collagen ideal for muscle repair and recovery. Supplementing with collagen can help muscle repair, making it essential post workout nutrition.

Collagen Protein Speeds up Injury Recovery Time
Science has identified the body’s two main processes for healing torn or ruptured muscles: regeneration of muscle fibres simultaneously with the production of connective scar tissue. The key to both of these processes is collagen formation. In a study measuring the rates of collagen protein production for 3 weeks after a muscle rupture, scientists found collagen synthesis rates to be heightened in muscle cells during this time. Type III collagen synthesis reached a maximum during the first week of wound healing and is linked to the development of flexibility/plasticity of the connective tissue. Type 1 collagen formation began later during the healing process and was linked to increasing the strength of the new muscle fibres and connective tissue.

Collagen Protein Helps with Injury Prevention by Strengthening Joints and Ligaments
In a study following three different categories of athletes, supplementation with a combination of collagen peptides, BCAA and arginine over a two-year period decreased tendon-ligament and joint related injury rates3. Another study that measured effects of daily intake of collagen peptides on the structure of the Achilles tendon found a significant increase in collagen fibre diameter, suggesting improved strength of the tendon as a result of collagen supplementation

Collagen Protein Reduces Joint Pain Associated with Sport-Related Injuries
Clinical trials have shown supplementation with collagen can reduce activity and exercise-related joint pain. High impact activities and high intensity sports exert stress on joints that can lead to pain and injury. In a study among subjects who experienced activity-related joint pain, supplementation with collagen protein for 120 days resulted in improved joint function and flexibility while exercising, and subjects were able to exercise longer before experiencing joint pain.

 Also Collagen Protein Can Improve Hockey Performance
Muscular contraction during exercise is dependent on creatine, a molecule made of 3 amino acids – glycine, methionine, and arginine.Furtehr Food Collagen contains 20% glycine and 8% arginine, which may support the synthesis of creatine in the body to improve performance during shorts burst of muscle contraction. Science has also linked oral arginine intake to increased athletic performance.  A study showed that oral intake of 1g of arginine and ornithine for five weeks can increase strength by stimulating the release of growth hormone. Two servings of Further Food Collagen provides 1.3 grams of arginine, which supports improved hockey  performance.

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