Muscle Growth: Collagen vs. Other Proteins- Study Results | Thomas DeLauer
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Muscle Growth: Collagen VS. Other Proteins- Study Results | Thomas DeLauer... Does collagen protein help you build muscle in the same way that other proteins do? It's a pretty common question, and something that a lot of people wonder. And the thing is, there are so many collagen supplements out there right now, it leads us to believe that that is the case, that collagen does help us build muscle in the same way that other proteins do. Well, collagen is still a protein, and of course it still has an effect on protein synthesis, but it works in an entirely different way. What I want to do is I want to talk to you about how collagen works within the body when it comes down to building muscle or maintaining muscle, and I want to reference a couple of studies, so that you fully have an understanding of what's happening.
It's not like all proteins are created equal, and it's not like all instances of life are equal. You see, we have to look at the given situation. Collagen has been proven to be a very good protein when it comes down to protein synthesis for someone that's on a low protein diet. Now, before you shut off this video thinking that you're not on a low protein diet, let me honestly say that if you're doing anything like a ketogenic or a low carb diet, you should be on somewhat of a low protein diet in the first place, simply because that's how the ketogenic diet works.
Now, if you're looking just for good old fashioned muscle building and you're not on a keto diet, collagen still has some benefits, and I'll get to that in a minute. But for now, let's talk about what collagen truly is. See, collagen is the most abundant protein within the human body, making up over 30% of the overall protein in our bodies to begin with, and it's made up predominantly within what's called the extracellular matrix. This extracellular matrix is involved in every tissue in the body and helps support every single cell that's in our body. So collagen has some powerful functions, no matter what, whether it's for your hair, your skin and your nails, whether it's for muscle building, whether it's for connective tissue, you name it, it's involved in one way or another.
But the question is whether collagen actually contributes to you building some more muscle if you're working out. Well, the British Journal of Nutrition took a deep dive on this, and I thought it was pretty interesting. So what they did is they took a look at 53 individuals, these were older men that were suffering from what is called sarcopenia. Sarcopenia is just a simple age related atrophy of the muscles, where you get older and your muscles start to shrivel up and go away. So it's a good viable accelerated example to look at to see whether collagen can actually stop this process.
So what they did is, over the course of a few weeks, they split these 53 men into two groups, one group had a collagen supplement and the other group had a placebo. What they found is that those that had taken the collagen supplement had a significant decrease in fat and a significant increase in fat-free mass, meaning an increase in overall muscle tissue. So, those are pretty powerful results right there.
References:
1)You Asked: Should I Eat Collagen Powder? (2017, November 22). Retrieved from time.com/5034102/collagen-supp...
2)Why You Need Glycine, Hydroxyproline, and Proline in Your Collagen Supplement | Natural Force. (2018, March 23). Retrieved from naturalforce.com/nutrition/gl...
3)Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. (28, October). Retrieved from www.ncbi.nlm.nih.gov/pmc/arti...
4)5 Benefits of Collagen for Skin, Muscles, and Gut. (n.d.). Retrieved from www.healthline.com/health/col...
5)L-glycine. (n.d.). Retrieved from aminoacidstudies.org/glycine/
6) Friese, C. (2016, May 6). 5 Ways Collagen Can Supercharge Your Workout. Retrieved from www.mindbodygreen.com/0-24777...
7) Proline and hydroxyproline metabolism: implications for animal and human nutrition. (n.d.). Retrieved from www.ncbi.nlm.nih.gov/pmc/arti...
8) How Do Muscles Grow? (n.d.). Retrieved from www.unm.edu/~lkravitz/Article...
Wow. Possibly your best video yet Thomas. I have been researching these sorts of things for 8 years, and STILL you teach me new concepts.
Thank you so much. I'm 65 years old, and in the last two years I lost 30 lbs. Using intermittent fasting and the ketogenic diet. This timely video answers my questions about protein supplementation.🙏🏼
I add unflavored collagen protein (20g collagen peptides, 18g protein) to my coffee in the morning. It seems to be working well.
I really appreciate your videos. Very educational and packed with awesome information.
Hey Thomas, thank your for this video, can you make a video on your daily supplements?
Mr. Thomas DeLauer, you explain this very well. Also, wonderful articulation in your commentary.
Thomas provides some really good insights and I'm a big fan of his work. I don't know if it's just me missing the information, but often times the information shared is incomplete. For example, what type of collagen are we supposed to be taking? What forms do we take it in? How much should we be taking as a guide? Hoping someone can help answer those questions as I have noticed Thomas rarely answers or responds to comments.
I went throught the study and it seems the control group was not given extra protein to compensate. So basically there are 2 groups compared, one with extra protein and one with a placebo. I think the study is flawed, it should be collagen vs whey or something like that, so that the whole protein intake is the same.
I've shared several of your videos lately, and all the recipients got back to me praising your approach and thanking me for the referral. How they missed you before is a mystery , but at least they are subscribers now !.
belizeguy I appreciate you sharing the videos!! Thanks for the support!
How do you get all of these perfect clips intermingled within the video?! Love it!
congratulations... this is the 1st youtube ad i've watched ALL the way through ;)
I bought a packet of collagen pills some time ago and started using them thinking that I would not know whether they were helping me or not...until one day, while in deep thought, I put my hand on my forehead and recognised that my forehead felt softer. This stuff helps.
Thanks, SpongeBob 😂
I put a scoop of collagen peptides in my after workout protein shake. On non workout days I have a MCT collagen coffee creamer powder.
What’s better for retaining or building muscle: collagen or bone broth? 🙏
hey thomas please make a detail video on chromium picolinate....and also thanks for your valuable videos they meant lot and help alot
Thomas I appreciate the information and have been contemplating a collagen peptide protocol. Can you please suggest the best clean collagen supplements? I am looking at Primal Kitchen coconut chocolate collagen fuel which has 11% protein which, seems low. I like the bullet proof version at 23% but found out it has Cadmium in it based on prop 65 documents. Can you help by making a recommendation that you use that is highly bio available and clean. I really like the info keep it up. Thanks
Thanks for the great content! I would like you to do a video on chicory root as a substitute sweetener and fiber supplement. I see it added to a lot of things to increase the sweetness and fiber content. I don’t like Stevia’s bitterness but don’t know what chicory root does to overall gut health although I know it increases flatulence! Thanks
Hello Thomas a big fan of your videos. Really appreciate your efforts. I have one question, I you would respond. Can you mix collagen with whey protein? Say, after workout. God bless you.
Is this collagen the same as collagen Hydrolysate? and if taking any type of collagen wouldn't you need to use Vit. C as it is needed for the body to use the collangen?
Hiii thomas ,big fan of urs...how can we take collagen...as a pre workout or post workout....for muscle building???
Thank you very much for this just what I needed to find out 👍
Natural Alchemy thank you for tuning in!!
Are some collagen sources better metabolized than most? If I use a collagen powder, are there ingredients, additives, etc. I need to be on the lookout for? Thanks.
Enjoyed your video. Good info!
Love the breakdown of the science. I’ll have to get on track with the Bone broth
I was wondering if you have any videos talking about the difference in collagen hydrolysate vs. Regular collagen powders ( Dr axe)
Could one get the same benefit utilizing a marine source of collagen? If so, which would you recommend? Thks
Thanks for the perfect explanation sir
Hello...I has my thyroid taken out due to cancer...can you please explain what changes of any I have to undertake while IF or keto? I also have has my gallbladder removed. I am 5.6 and about 125lbs
HI Thomas thanks a lot for all this information it is really vital and i really appreciate but it is also a lot and sometimes is hard to understand and integrate so much information that it is coming out lately regarding nutrition and fitness and i would like to ask you 100 questions to clarified my path but i know it would be impossible for you to answer so trying to simplified all , i am 6.3" always was 220 pounds but with excessive stomach or belly fat now even though i went down to 196 pounds i still have the belly fat , i would like to go back to 220 cause i feel better on that weight but without the belly fat , just muscle , so would it be better to completely stop using whey protein and switch to collagen or a combination of both , and how many times per day to use it and how to combine it with keto and training . thanks for your dedication
Which type of collagen would be best I have type 1,2,3,4 ,5 ?
Hi Thomas I love your videos, they are very useful to me, I would like to know if Eggplant and Zucchini are keto safe or if we have to consume them on limited amounts, Thanks for all the info, regards from Spain
Alfredo Fuentes they are both Keto friendly.
More good info Thomas!Thank you
tm4tare thank you for watching!! Glad you enjoyed the info!
Do you have any recommendations for collagen supplements? Brands?
Excellent video!
Sulfonylureas also cause sarcopenia, muscle wasting. Sulfonylureas are found in certain commonly prescribed medications, such as statins/anti-cholesterol drugs & oral medications prescribed for type 2 diabetes. Sulfonylureas are also used widely in agriculture where they're used in herbicides...another argument in favor of organically raised food.
Yo Thomas thanks for all your great videos, I have a topic I’d like your scientific analysis of the keto diet and gout. Tried keto for the first time for a couple weeks, and I think it triggered a gout attack, but I’m only 34 and technically obese. Not sure if I kicked the foot board while sleeping or what. All the info I’ve found on this topic is ambiguous at best. Starting a water fast today to jumpstart and get back into keto again. Thanks again for being you, your definitely my idol!!
A WI makes sense. Keto involves eating "rich" foods. Gout is caused by eating too much of those. So yes, it would make sense to connect the gout to the new diet. Your body, if it wasnt slowly conditioned to keto can be shocked and the level of purines are too high. Water fast should help clear it up, or a trip to the dr. Good lucj
Thomas is the man!
RsLeonardo1 yeah, cause you look like you know shit about any science . Tell me again about how your body responds to drastic changes...I'll wait.
RsLeonardo1 first off I don't know what "bro science" means. Second off all, entering a state of ketosis, versus starting a ketogenic diet, are not the same. One leads into the other, but it's still a change from the normal shit way people were eating, so like all things your body has to adjust. You have good genetics. Thank your parents. It doesn't mean you know more than I do by any standard. This whole thing was a question about diet and gout. You've added nothing to that discussion, but congratulations again on having muscles.
RsLeonardo1 now see, that's an answer that actually contributes. And you're right, he is doing what he thinks a ketogenic diet is and doesn't appear to be on the right path. And if you think someone can go from eating, let's say vegetables only to eating straight fats, and there's not going to be an issue. Then we have no more to discuss.(definitely not this guy's case, just an example of adapting to diet).
I have been seeing some people commenting on Probase Sports Nutrition collagen peptides powder and I can attest, this product is absolutely amazing!! I think they are a fairly new company but they are getting more and more popular it seems. Seriously recommend this supplement.
Weird I just bought some collagen made by Intergrated supplements from Target last night only 19.99. I've been using their whey isolate protein as well.. Good video
Is it fine if we take it on high protein diet?
I am taking the Keto Balance is that enough collagen or do I need to take more?
Biology is amazing. The deeper you dive into the more you appreciate the design.
Just wish if you mentioned if it's fine to take both together or to sperate collagen from whey.
Can you recommend your top favorite Collagen powder’s
I love all your videos brother!
smokedogsmokey so glad to hear that!! Thank you for tuning in!
Hi Thomas could you pls make a video on mustard oil and if we can have it on Keto or not?
if you had a choice of keto and collagen protein vs let's say intermittent fasting and larger amount of protein intake, , which one is prone to better muscle growth? Like most, I am after muscle/strength growth and body fat loss...the nirvana of body improvement.
IAM getting confused.. what should I take? Doing IF, a little keto, whey shake , 59yrs old. I have osteoporosis. I take powder collagen. Open to new ideas?
What to you think of Great Lakes porcine collagen?
Thanks you for the videos, they are very informative. I have one suggestion/request though.
I'm 3 days in on a fast and I just discovered your channel for myself recently (I imagine I'm not alone either). Could you please consider not flashing up HD images of delicious looking food on videos that are meant to inform people who are fasting and trying to get into ketosis? There's already enough temptations :-)
I know the title of this video suggests that it is not intended solely for fasting information but it is your latest video and I thought the chances of you reading the comment would be better here.
Again, thank you
Thomas could you talk about PREWORKOUT juices
Would it make sense to mix collagen and isolated whey?
Hi Thomas. I’m a big fan of your videos. For a new video can you please explain what the black particles are in protein shakes that settle at the bottom of the shaker bottle? (Just water + protein powder). The one I use is Vega Performance Sport and someone told me that the black specks are all the nutrients that are important and it’s a waste when it just sits at the bottom. Can you please help clarify and hopefully bust this myth? Thank you!
Mix your protein together and let it sit out in the heat for 72 hours. If there’s more black specs then you should drink it. If you see green spores, those are the ingredients. This is rocket science.
It’s not like you can read the ingredients and make an educated guess as to what the black specs are.
I've read vitamin C promotes collagen production, which is hard to supp directly.
But the nice to have some idea of what foods have more ability to create collagen
so, in short...does collagen help to muscle gain while strength training?
Dear Thomas,
Did you make those gainz doing keto or was int afterwards you started keto for maintaining and mental/body reason?
I would appreciate an honest question!
All the best!
What are the some of the best natural collegen protien sources?
Do you think water with collagen (powder suplement), say 600ml, after waking up break an overnight or intermitant fast?
Good info rite there! Been off whey for over a year. Collagen has been good to us. Just wish we could get the kettle n fire broth up here in Canada.
Nero Boosh me too!
Can you do a video on bariketo. People who have had to have bariatric surgery. I consume a lot of protein but I’m doing bariketo is what’s it called
Wich is the difference between Collagene and gelatine?
Great science. Extremely helpful. Thank you.
Dude your arms are jacked. Can you do a video about some of your favorite arm exercises?
Does powdered collagen contain maltodextrin? I cannot find that ingredient on the label of the collagen I use but one of the keto website hostesses that I follow said it is used in the process of making powdered collagen and she suggested using liquid collagen instead. Is this a true statement???
Thomas, how do you feel about ProLon fasting?
I love the thumbnail, gave me a good smirk.
Is it beneficial to have collagen on a high protein diet ??
Another awesome video Thomas. Can you do a video on collagen vs gelatin supplements? Gelatin is so much cheaper at a grocery store verses collagen at a supplement store.
I can tell you that gelatin is simple type-1 collagen. I have found multi-collagen supplements with type-2 to be very beneficial. There are also other types of collagen, as many as 10.
You're the MAN Thomas
I wanna see if it helps with my joints/pain. It’s been two days so far. My muscles recover quit, joints not so quick anymore. 29yrs old
So where can we buy Collegen protein powder?
Can u make a vídeo on green coconut pulp and water?
I do like to eat skins... and cartilages... and bones......... and eat a few table spoons of peanut butter somewhere in or after most of my meals (partly for leucine, but mostly because my family line absolutely loves eating large amounts of peanut butter).
What brand of collagen powder is good?
do you prefer to take collagen or glutamine if you had to choose?
Good vid. Sounds like you can just use HMB as well? Maybe because I have it in my bag already.😏
How can the nitrogen balance triggered/boosted in a natural way? Collagen protein exists of non essential amino acids produced by the body itself. In that case, would not be better to take protein with essential amino acids? Silicon dioxide in protein powder: good or bad?
Bone bronth, chicken feet and a few pigs feet or ears, beef bones, turkey bones, it's all good.
Add a little sea kelp for trace minerals like iodine!
On keto add coconut oil, a little cayenne pepper, a little apple cider vinegar and cream of tartar before going hot into the blender!
Your skin, hair and nails will thank you, just for a start!
So when and how to take?
Can you do a video on joint health I heard creatine helps joints my seven-year-old has back issues I think his joints need more fluid anything you can do on younger kids be great special their cognitive function .
Thank you, definitely feeling less guilty about devouring 2 dozens of chicken wings after my workout today!
Gracias
Sorry not really on the topic. I currently do 48 h fasting to lose fat. I take one meal of approx 2000kcal. As I can't eat 1kg of meat every 2 days, I think in taking pea protein. And bcaa at the time of my meal which occurs quite soon after my weight workout. Is this ok? S this useful ?. I don't take it during my fast but during my meal time.
Im learning as i go and appreciate your channel 💯. One question regarding this video and i tried looking at the comments for an answer or of its been asked: If i mix Collagen Peptides with a really good Whey Isolate (lets say theoretically just a straight isolate with no additives or preservatives and such), can i still keep the benefits the study says CP has to offer or will there be any negations in the benefits, or will there be possible adverse effects ( too much of one thing vs the other, etc). Just curious and my question in itself probably needs another study too lolol, but asking because im looking for a response from someone who is experienced in these things or have tried it long term. Thanks again and keep the knowledge flowing brain 🧠 👍✌️ (as a side note, i am not in Keto/ low protein state).
definitely can’t hurt using collagen, even in a high protein diet i supplement collagen. just overall it’s a good things to supplement. harmless to consume in conjunction with whey isolates and such 👍
So whats your take on taking collagen and a protein powder ? good bad or a waste ??
How many grams of protein a day is a low protein diet? should you take the collagen with your protein supps?
So how much more nitrogen exactly does collagen have than a normal protein? So I know how much protein i should replace with collagen, and btw is bone broth protein the same as collagen protein?
I have a question related to the secondary effects of collagen on serotonin depletion. I have fructose malabsorption and, although I have been able to reverse the symptoms to a certain degree through probiotics and other lifestyle changes, everytime I take 5-10g of organic hydrolized collagen on an empty stomach it makes me extremely anxious and I am not able to sleep for the next two days. I tried to take it with high protein meals to balance the amino profile and still makes me jittery but not that extreme. On the other hand I don't know if I'm negating the positive effects of collagen when binding with other aminos. My tryptophan levels seems ok and I just wanted to see if you have more references about this kind of secondary effects that some people seem to have. Thank you!
My response is even worse, but thank you
Do you have any suggestions on what collagen supplement or supplements are the best?
What is better for postworkout on keto:no fat shake whey protein + collagen/gelatine or high fat shake of 5 raw eggs + collagen/gelatine and maybe heavy cream?
I got a ad about Thomas while watching a video about Thomas
Someone help: When I consume collagen 2 things happen.
1. I have diarrhea like symptoms. Frequent bathroom trips, fast onset of “that” feeling
2. My poop also looks like it’s get clear fibrous looking particles in it. Almost like that white/clear stuff on an Orange after you peel it.
Any advice or help would be nice
This video missed 1 thing, it doesn't say anything when is the best time to take collagen ?
Is it true that cooking bone broth would be much better than collagen supplements?
Thomas, What about Biotin supplements? Do they really useful for human skin?
How much hidrólized colagem should I take daily I am 46 on ketone
What gear u using bro?
after watching the video i have more answers than question. What if i am on a high protein diet? how will taking collagen affect my body?
This is your first video I clicked the like button
What would be the youngest person that should take this supplement. ?? Thank u
Looking for my kid he's 7 years old is there a need