- Health and wellness
- 10443 views
Collagen, calories and metabolism
Collagen is very low in calories: like all proteins, it provides around 4 kcal per gram; kcal measures the energy released by one gram of protein.
Even taking a full dose has very little impact on total daily calorie intake. On the contrary, several studies show that collagen supports metabolism and promotes a feeling of fullness, thereby aiding body recomposition.
The calorie content of collagen supplements
Even when consumed daily, collagen never exceeds the minimum calorie intake required to promote weight gain, when compared with the total daily calorie intake.
It is a protein with very few calories; on the contrary, it promotes a feeling of fullness and helps to stimulate processes of body recomposition and weight loss.
How collagen can influence the feeling of fullness
Collagen is a protein, and as such, by its very nature, it increases the feeling of fullness precisely because it stimulates key hormones that control the sensation of satiety: GLP-1, PYY and CCK, whilst reducing the response of the hunger hormone.
Collagen has a unique characteristic compared to other proteins: due to the presence of hydroxyproline, it requires greater energy expenditure during digestion. This means that for every 40 kcal ingested, the body automatically burns 10 to 12 kcal just for the digestive process.
The amino acids released by collagen also effectively activate the satiety signals sent to the brain, as they are metabolised by specific enzymes present in the liver.
Collagen and lean body mass: a positive weight gain?
Weight gain resulting from collagen supplementation is considered positive as it supports muscle growth rather than fat accumulation. Collagen is not high in calories and promotes a feeling of fullness.
When combined with physical exercise, lean body mass can lead to a significant improvement in body composition. Bodybuilders or athletes looking to increase their muscle mass can certainly benefit from taking Tsunami Nutrition’s collagen supplements.
Does collagen make you put on weight or help you lose weight?
Collagen does not cause weight gain: it is a protein with very few calories that can be incorporated into a balanced diet without any negative effects on weight. As with any supplement, however, it is important to combine it with a healthy lifestyle and physical activity, which are essential for maintaining muscle tone and an active metabolism.
It can, however, indirectly promote weight loss.
Collagen requires a significant amount of energy to digest and helps increase feelings of fullness thanks to the amino acids it releases, thereby helping to control hunger and prevent episodes of overeating.
Why is it thought that collagen aids weight loss?
It is thought that collagen may aid weight loss for two main reasons:
- Low calorie content
- Its ability to increase feelings of fullness
As a protein, it promotes better appetite control and can therefore provide valuable support as part of a weight-loss programme.
Does bovine collagen cause more weight gain than other types?
Bovine collagen does not cause weight gain. In fact, the protein is very low in calories and also helps to promote a feeling of fullness. It is the perfect ally for those wishing to follow a diet aimed at body recomposition.
Collagen, in particular, has a firming effect, further helping to improve your sense of physical well-being.
The role of marine collagen in weight management
Marine collagen does not directly aid weight loss.
However, due to its protein properties, it helps to: increase feelings of fullness, aid in the rebuilding of lean body mass, and promote weight loss by supporting body composition for physical activity whilst protecting joints, tendons and ligaments.
Potential side effects and common concerns
Collagen is a protein naturally present in our bodies and contributes to numerous biological processes. This is why it does not cause any serious adverse effects. In some cases, it may cause mild gastrointestinal discomfort when first taken, or if an excessive dose is consumed.
The main concerns stem from the belief that it causes weight gain, but it has been scientifically proven that this is a myth! It is nevertheless advisable to choose high-quality products that use only the ingredients listed on the label, to avoid consuming products containing preservatives and additives that may lead to weight gain.
Does collagen cause bloating?
In most cases, collagen does not cause abdominal bloating, as it is easily digestible and has a minimal impact on the gastrointestinal system.
You may experience a slight feeling of abdominal bloating during the first few weeks of taking it, but this is entirely temporary. As your body gets used to it, digestion will settle into a different rhythm and there will be no side effects.
Is taking collagen bad for the liver or the thyroid?
No, collagen does not damage either the liver or the thyroid. Its composition is similar to that of any protein, so it is digested and broken down into amino acids and utilised by the body without placing any strain on the organs.
If you have allergies or any specific medical conditions, it is advisable to discuss this with a doctor.
Is there a link to increased cholesterol levels?
There is no scientific evidence to suggest any abnormalities in cholesterol levels when taking collagen. It is a pure protein, free from fats and sugars, which does not affect blood lipid levels.
Collagen supplementation has no adverse effect on the body and supports cardiovascular function by aiding metabolism.
It is important to choose a pure supplement made from high-quality raw materials, to avoid consuming unnecessary additives.
The benefits of collagen for hair and skin
Collagen effectively supports the structure, elasticity and hydration of hair, skin and nails.
It is mainly known as the protein that ‘reduces wrinkles’ and the signs of fatigue. As well as givingthe skin elasticity, it helps to combat brittleness in hair and nails by supporting their healthy regrowth.
Frequently Asked Questions
What happens if you take collagen every day?
Taking collagen daily is considered safe and offers effective long-term benefits. Collagen is a pure protein that occurs naturally in our bodies, so taking a daily supplement is an excellent way to support the skin, joints, muscles, hair and nails.
There are no documented risks associated with taking this protein daily. However, it is always advisable to monitor your blood levels and seek medical advice regarding dosage and how to take it.
Although the instructions for use are specified on the product, each person should tailor their supplementation to their lifestyle and daily routine in order to derive the full benefits.
When does collagen start to take effect?
The benefits of taking collagen are not immediate. The first improvements to the skin, hair and joints may become apparent between 4 and 12 weeks after starting to take it, depending on the type of collagen being taken and the specific needs one is seeking to address.
Consistency is key to allowing the body to absorb the protein and utilise the peptides on an ongoing basis.
Which type of collagen is best for weight loss?
There is no such thing as the ‘perfect collagen’ for weight loss. What is certain is that supplementation alone cannot promote weight loss, let alone a protein that is not intended for that purpose. However, certain types of collagen are better suited to a weight-loss programme:
- Hydrolysed collagen: the peptides are pre-digested and therefore already broken down, making them easily absorbed by the body.
- Marine collagen: particularly bioavailable thanks to the small size of the molecule.
What are the most common side effects of collagen?
Side effects may include digestive problems and abdominal bloating. It is very rare to encounter any contraindications, as collagen is a protein that is already present in our bodies and is generally well tolerated.
Taking collagen daily, provided it is taken in the correct dosage and combined with a balanced diet and physical exercise, can lay the foundations for an effective weight-loss programme. Discover the 5 best collagen supplements from Tsunami Nutrition.
