Did you know that healthy, strong muscles are your greatest ally in anti-aging and longevity? The below article discusses how Collagen and Protein powders contribute to anti-ageing & longevity as we grow older.
What is Collagen, and how can it benefit us?
Collagen is said to promote anti-ageing and longevity. Collagen, is a protein that provides structure and support to tissues throughout the body as it naturally declines with age. More research is needed, but anecdotal evidence suggest that supplementing with collagen powder can help slow the ageing process. Some studies have shown that collagen supplementation can improve skin elasticity and hydration, as well as joint pain, but more research is needed to fully understand the effects of collagen on ageing and longevity. Collagen is synthesised from amino acids found in the diet, including proline, glycine, and hydroxyproline, along with the essential vitamins and minerals such as Vitamin C, Copper, Zinc, and Manganese. NB: Lifestyle habits such as smoking, excessive UV exposure, and consumption of sugar and refined carbohydrates can lower collagen levels in the body.
Protein Powder:
Similarly, protein powders, which are often used to support muscle growth and repair, may also have potential benefits for healthy ageing. Adequate protein intake is extremely important for maintaining muscle mass and strength as we age, and some studies have suggested that higher protein intakes may be associated with better health outcomes in older adults. However, it is important to note here that the majority of your protein intake should come from a balanced diet that includes a variety of whole food sources, but with that being said, we all know how tricky maintaining a balanced diet with adequate high quality protein can be within our busy lives. In light of this I recommend using a protein powder as fall back that can substitute your protein intake for no more than one meal per day. For example, adding a protein powder to a breakfast smoothie can provide you with a quick and satiating meal, and deliver good nutrition if it contains all the macro-nutrients and adequate minerals and vitamins for bioavailability.
Which Protein Powder should we use:
Choosing Whey Protein as a protein powder is an excellent option as it is produced from unprocessed raw milk and free from artificial preservatives, gluten, and genetically modified ingredients. Other protein powders such as pea and hemp are also available, but it is essential to select a product with clean ingredients and no added sugar or thickeners. Consuming protein powder within an hour after exercise can help in muscle growth and repair. Additionally, adding unsweetened soy or almond milk and nut butter can enhance its benefits.
It is important to mention here that consuming a balanced diet rich in high quality protein sources and nutrients can help the body produce collagen naturally.
Below, a Smoothie recipe with carefully chosen ingredients to make your collagen and whey protein powder more bioavailable.
I have done extensive research on which product ticks all the following boxes; clean, high quality ingredients + no additives/ preservatives and/or thickeners + well priced. Keeping these elements in mind, my first choice is The Harvest Table’s Collawhey blend that contains both Pure Collagen Powder and Premium Whey Concentrate. A combo powder like this can be the perfect way to fuel your workouts and support muscle recovery with a single, convenient product.
To make sure you add all the optimal elements for your body to absorb the collagen and whey protein effectively; consider making the following smoothie with key ingredients for bioavailability:
3 x tablespoons of The Harvest Table Collawhey Powder (for protein and collagen)
2 heaped tablespoons of Cashew nut butter (rich in Copper and Zinc)
1/2 cup blueberries (rich in vitamin C and Manganese)
1 cup of unsweetened almond or soy milk (both will add additional protein)
Simply whizz it all together in your blender, and then enjoy (prep time should be 5min or less)
I hope this article was useful, please consider sharing it with someone who you think it can benefit.
In dedication to your radiant well+being,
Marlien x
References:
Asserin, J., Lati, E., Shioya, T., & Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of cosmetic dermatology, 14(4), 291-301.
Gorissen, S. H., Horstman, A. M., Franssen, R., Crombag, J. J., Langer, H., Bierau, J., … & van Loon, L. J. (2018). Ingestion of wheat protein increases in vivo muscle protein synthesis rates in healthy older men in a randomized trial. The Journal of nutrition, 148(8), 1436-1444.
Morifuji, M., Oba, C., Ichikawa, S., Itoh, T., & Yamamoto, Y. (2010). Milk casein-derived tripeptides, VPP and IPP, modulate the proteasome activity in macrophages. Food chemistry, 121(2), 395-400.
König, D., Oesser, S., & Scharla, S. (2018). Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients, 10(1), 97. https://doi.org/10.3390/nu10010097
Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R. (2015). The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports medicine, 45(1), 111-131. https://doi.org/10.1007/s40279-014-0242-2
Singh, M., Kaur, M., Silakari, P., & Chandra, R. (2019). Collagen: A review on its sources and potential cosmetic applications. Journal of cosmetic dermatology, 18(4), 910-917. https://doi.org/10.1111/jocd.12807
