Comprehensive clinical studies carried out confirm the effect of taking Innovabio Collagen Drinks and highlight exciting new benefits for Sport Nutrition.
Based on scientific studies, the WHO recommends a mean intake of 0.6 g/kg/day of good quality protein (egg, milk, meat and fish), to ensure the nitrogen balance of the body. Considering that the quality of protein consumed may be poor, the recommended intake is increased to 0.8 g/kg/day, which represents an intake of 56g of protein daily for a person of 70kg.
However, this value is different for sportsmen. During and after long periods of exercise, protein structural integrity in the body is compromised: proteins are oxidized and there are membranes microlesions and inflammatory reactions that lead to protein loss. Some amino-acids can also be used as an energetic substrate to create energy.
Protein synthesis, which slightly decreases during exercise (as energy is preferentially used for exercise), increases as soon as it ends. This increased production can go on for a few days, depending on the protein diet intake.
These injuries should be prevented as much as possible: a hyperprotein diet just after exercise may enhance muscle anabolism, replacing the proteins lost.
Scientists advocate an increased daily intake of protein for sportsmen. They estimate that they should eat between 1.5 and 1.7 g/kg/day to cover their needs and this intake could even reach 2-3 g/kg/day over a period of six months, if the objective is to increase muscle mass (6).
Collagen is the perfect protein to consume before and after exercise, helping to maintain and restore the protein content of muscle.
Mechanism of action
Creatine, a reservoir of energy
Muscular contraction is dependent on the energy liberated by the dephosphorylation of ATP; thus, muscular function depends on ATP availability.
Creatine is a molecule made of three amino-acids: glycine, arginine and methionine occurring in cells, and is able to bind phosphate, becoming phosphocreatine, if the body does not require a lot of energy (ATP is available in large amounts in cells).
Phosphocreatine has a central function in muscular contraction during exercises of strong intensity. The use of ATP during exercise is such that the ATP pool is depleted in 1 to 2 seconds. Phosphocreatine, when degraded into creatine, liberates a phosphate that is then involved in the creation of new molecules of ATP (7).
Creatine supplements have been shown to help improve performance during short periods of exercise, thus helping athletes to increase their body mass (8).
Collagen peptides, which consists of 20% glycine and 8% arginine, may help the synthesis of creatine in the body.
Arginine and athletic performance
Several studies highlight the beneficial effect of oral arginine supplements on athletic performances, even at low dose (9-10-11). Indeed, 1g supplements of arginine and ornithine five days per week for five weeks have been proven to be efficient in increasing strength. It seems that arginine stimulates the release of Growth Hormone from the pituitary gland, which is known to increase the muscle mass, and that may explain the performance gain (11).
A daily recommended dose of 10g of Collagen peptides produces almost 1g of arginine per day, possibly helping athletic performances.
Blended with other proteins and nutrients in functional food or beverages for sport nutrition, such as an increased content in carbohydrates, Collagen peptides is the perfect ingredient for a sportive diet.
Conclusion
For sports nutrition, Collagen peptides is the perfect protein to help muscle restoration after exercise. Indeed, it may also be involved in creatine production, aiding athletic performances, due to its glycine and arginine content.
Almost, the effectiveness of Collagen peptides has also been proven in athletes with activity-related joint pain. In a 24-week study conducted in 2008, 147 subjects who competed on a varsity team or a club sport were recruited, and were randomly assigned to two groups: a group receiving a liquid with 10g of Collagen peptides, and another group receiving a placebo. At the end of the study, participants’assessment and physicians’ measurements showed statistically significant changes with the dietary supplement Collagen peptides: the joint pain at rest, when walking, standing or carrying objects was reduced (21).
References
1. Bensaïd, A., Tomé, D., L’Heureux-Bourdon, D., Even, P., Gietzen, D., Morens, C., Gaudichon, C., Larue-Achagiotis, C. and Fromentin, G. 2003. A high-protein diet enhances satiety without conditioned taste aversion in the rat. Physiology and behavior, 78: 311-320.
2. Faipoux, R. 2007. Characterization of the satiating effect of protein and implicated central mechanisms – Particular case of yeast proteins and peptides. AgroParis Tech.
3. Skov, A.R., Toubro, S., Ronn, B. and Astrup, A. 1999. Randomized trial on protein vs. carbohydrate in ad libitum fat reduced diet for the treatment of obesity. International journal of obesity, 23:528-536.
4. Westertep-Plantenga, M.S., Lejeune, M.P.G.M., Nijs, I., Van Ooijen, M. and Kovacs, E.M.R. 2004. High protein intake sustains weight maintenance after body weight loss in humans. International journal of obesity, 28:57-64.
5. Veldhorst, M.A.B., Nieuwenhuizen, A.G., Hochstenbach-Waelen, A., Westerterp, K.R., Engelen, M.P.K.J., Brummer, R-J.M., Deutz, N.E.P. and Westerterp-Plantenga, M.S. 2009. A breakfast with alpha-lactalbumin, gelatin, or gelatine + TRP lowers energy intake at lunch compared with a breakfast with casein, soy, whey or whey-GMP. Clinical nutrition, 28: 147-155.
6. Martin, A. 2001. Advised nutritional intakes for the French population, 3rd edition. Ed. Tec & Doc., Paris, 52 & 351-353.
7. Protein intakes: consumption, quality, needs and recommendations. AFSSA report. 2007. 114 -115.
8. Paddon-Jones, D., Børsheim, E. and Wolfe, R.R. 2004. Potential ergogenic effect of arginine and creatine supplementation. The journal of nutrition, 134: 2888S-2894S.
9. Fricke, O., Baecker, N., Heer, M., Tutlewski, B. and Schoenau, E. 2008. The effect of L-arginine administration on muscle force and power in postmenopausal women. Clinical physiology and functional imaging, 28(5): 307-311.
10. Campbell, B.I., La Bounty, P.M. and Roberts, M. 2004. The ergogenic potential of arginine. Journal of the international society of sports nutrition, 1(2): 35-38.
11. Appleton, J. 2002. Arginine: clinical potential of a semi-essential amino acid. Alternative medicine review, 7(6): 512-522
12. Raybould, H.E. 1991. Capsaicin-sensitive vagal afferents and CCK in inhibition of gastric motor function induced by intestinal nutrients. Peptides, 12(6): 1279-83.
13. Zhao, X.T., McCamish, M.A. and Miller R.H. 1997. Intestinal transit and absorption of soy protein in dogs depend on load and degree of protein hydrolysis. Journal of nutrition, 127(12): 2350-2356.
14. Rolls, B.A., Porter, J.W. and Westgarth, D.R. 1972. The course of digestion of different food proteins in the rat. 3. The absorption of proteins given alone and with supplements of their limiting amino acids. British journal of nutrition, 28(3): 283-293.
15. Buraczewski, S., Porter, J.W. and Rolls B.A.1971. The course of digestion of different food proteins in the rat. 2. The effect of feeding carbohydrate with proteins. British journal of nutrition, 25(2): 299-306
16. Karhunen, L.J., Juvonen, K.R., Huotati, A., Purhonen, A.K. and Herzig, K.H. 2008. Effect of protein, fat, carbohydrate and fibre on gastrointestinal peptide release in humans. Regulatory peptides, 149: 70-78.
17. Lejeune, M.P., Westerterp, K.R., Adam, T.C., Luscombe-Marsh, N.D., Westerterp-Platenga, M.S. 2006. Ghrelin and glucagons-like peptide 1 concentrations 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber. American journal of clinical nutrition, 83(1): 89-94.
18. Westerterp-Platenga, M.S., Rolland, V., Wilson, S.A. and Westertep, K.R. 1999. Satiety related to 24h diet-induced thermogenesis during high protein/carbohydrate vs high fat diets measured in a respiration chamber. European journal of clinical nutrition, 53: 495-502.
19. Iannuzzi-Sucich, M., Prestwood, K.M. and Kenny, A. 2002. Prevalence of sarcopenia and predictors of skeletal muscle mass in healthy, older men and women. Journal of gerontology, 57A (12): M772-M777.
20. Hays, N.P., Kim, H., Wells, A..M., Kajkenova, O. and Evans, W.J. 2009. Effects of whey and fortified collagen hydrolysate protein supplements on nitrogen balance and body composition in older women. Journal of the American dietetic association, 109: 1082-1087.
21. Clark, K.L., Sebastianelli, W., Flechsenhar, K.R., Aukermann, D.F., Meza, F., Millard, R.L., Deitch, J.R., Sherbondy, P.S. and Albert, A.. 2008. 24-Week study on the use
of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current medical research and opinion, 24 (5): 1485-1496.