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The Ultimate Fitness Guide to Collagen: Types, Benefits & Selection Tips

The Ultimate Fitness Guide to Collagen: Types, Benefits & Selection Tips

Collagen: the fitness community's open secret to stronger joints and quicker recovery. But with the market flooded with options, choosing the right collagen can feel like finding a needle in a haystack.

Don't sweat it; we've got your back! This guide breaks down collagen types, benefits, and selection tips into bite-sized, easily digestible info. Let’s jump right into what makes collagen a must-have in your fitness arsenal.

Understanding Collagen Types

Imagine collagen as the superhero of the protein world, holding your body together with its incredible strength and flexibility. This protein is a major building block of bones, skin, muscles, tendons, and ligaments. Basically, it’s the glue that keeps us from falling apart, and as fitness enthusiasts, maintaining high levels of this protein is crucial for our overall health and performance.

There are up to 28 different types of collagens found in the body, each with its own unique role. Don’t feel too overwhelmed about this though, because when it comes to supporting your fitness goals, we only need to focus on three main types.

Type I Collagen:

Type I makes up 90% of your body’s collagen. It’s found in your skin, bone, tendons and ligaments, think of it like the foundation. If you’re lifting weights, practicing yoga or engaging in high-impact sports, Type 1 collagen is relevant to you, supporting muscle strength and bone health.

Type II Collagen:

You can think of this type as the cushioning for your joints, found mainly in cartilage, and helps maintain flexibility and joint health. As you can imagine, this one is crucial for running, CrossFit, and any activity that puts stress on the joint. Consuming Type II can ease joint pain and reduce the risk of joint degeneration – a common concern in physically active individuals.

Type II Collagen:

Type III is essential for muscle and maintaining structure of organs and arteries. It helps our skin stay elastic and firm (hello, youthful glow!) and our muscles strong and flexible. Type III collagen supports muscle mass retention, making it perfect for bodybuilders and individuals training for strength.

Collagen Benefits for Fitness

When it comes to enhancing your fitness routine, collagen brings a lot to the table. It’s not all about that healthy glow and keeping our skin youthful, but it’s about feeling strong, resilient, and flexible.

We covered the specific benefits of each type of Collagen, but now let’s dive into how this protein can be a game-changer for your physical performance and recovery:

Muscle Repair and Growth

After an intense workout, your muscles need the right nutrients to repair themselves and grow stronger. Collagen is rich in amino acids, like glycine and proline, that are essential for muscle repair.

By incorporating collagen into your post-workout routine, you're essentially giving your muscles the tools they need to bounce back quicker and stronger.


Joint Health and Injury Prevention

Every high intensity session, gruelling endurance event or jump squat you do puts pressure on your joints. Over time, this can lead to wear and tear, unless you provide your body with the right support.

Enter Type II collagen, the superhero for your cartilage. It helps maintain the integrity of your cartilage, which is like the shock absorber for your joints, keeping them smooth and pain-free.

Beyond Muscle and Joints

As you may already know, the benefits of collagen go beyond muscle and joint, and into supporting our skin, hair, nails, and gut health.

Besides the perks of looking our best, supporting our gut health is crucial for overall wellness and optimal nutrient absorption. For active individuals, this means better fuelling for your workouts and more efficient recovery.

Choosing the Right Collagen Supplement

Now that we’ve covered the different types and benefits, we must navigate the sea of collagen supplements. This can be overwhelming considering there’s a mountain in the market today.

To keep it simple, we’ve provided a list of collagen supplements we recommend, and why you might use it.

  • Super Protein by Nexus: Super Protein contains a precise blend of bovine sourced Collagen mixed in many delicious flavours. Formulated to support muscle strength, muscle mass and also boost the body’s own collagen production.
  • Pure Marine Collagen by X50: If you want to avoid bovine sourced Collagen, X50 offer a marine based Collagen. This 100% certified sustainable product is designed to support hair, skin, nails and gut.
  • Noway Protein Water by ATP Science: Noway Protein Water is packed with BODYBALANCE® Collagen Protein. This popular blend of Collagen is designed to support lean body mass, strength and serve as a great alternative to whey protein shakes.

Key Takeaways

Let’s look at some key takeaways for this article so you can embrace abundance in 2024 and improve your well-being to make this year your best one yet.

  • Understand Collagen Types: Tailoring your collagen intake to your fitness and health goals starts with knowing the differences between Type I, II, and III collagens. Each plays a unique role in supporting your body's structure and function.
  • The Fitness Edge: Collagen isn't just for looks. It's a critical component in muscle recovery, joint health, and maintaining the integrity of your skin, hair, and nails, making it a must-have in your fitness arsenal.
  • Picking Your Partner:
    • Super Protein by Nexus is your go-to for a bovine-sourced blend, ideal for enhancing muscle strength and mass while also encouraging your body's collagen production.
    • Opt for Pure Marine Collagen by X50 if you prefer a marine-based option. It's eco-friendly and targets support for your hair, skin, nails, and gut health.
    • Noway Protein Water by ATP Science offers a refreshing change with its BODYBALANCE® Collagen Protein, perfect for those looking to maintain lean body mass and strength, along with being an excellent alternative to traditional whey protein shakes.
  • Quality and Consistency: Whichever product you choose, remember that the benefits of collagen are best seen with regular use as part of a well-rounded diet and exercise plan. Invest in quality supplements and make them a staple of your daily routine.

Collagen supplements are more than a trend; they're a cornerstone for those looking to enhance their physical performance, speed up recovery, and invest in long-term health and wellness.

 By choosing a product that aligns with your specific needs and incorporating it into your daily regimen, you're setting the stage for a stronger, healthier you.


Stephen Brumwell, Nutritionist (ANTA #40048)

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