Health
Nov 4, 2024

The truth about using collagen supplements for fitness

The truth about using collagen supplements for fitness

The truth about using collagen supplements for fitness

Collagen supplements are making waves in the fitness world, especially among weightlifters and athletes looking to optimize performance. But do these supplements truly enhance muscle growth and recovery? And how do they integrate into more advanced fitness techniques like Electrical Muscle Stimulation (EMS)?

Let’s break down the essentials: what collagen supplements are, their potential benefits, and how they can be used alongside EMS training to maximize fitness results.

What Are Collagen Supplements and Collagen Peptides?

Understanding collagen supplements begins with knowing their components:

  • Collagen: The body’s most abundant protein, providing structure and elasticity to muscles, tendons, ligaments, skin, and connective tissues. Collagen levels naturally decrease with age, leading to weaker muscles, joint pain, and other signs of aging.
  • Collagen Peptides (or Hydrolysate): These are smaller, broken-down protein chains that are easier to digest and absorb. Most supplements on the market are hydrolyzed forms of collagen, labeled as collagen peptides.
  • Supplements vs. Diet: While collagen is naturally found in foods like bone broth, chicken skin, and gelatin, supplements offer a convenient and more bioavailable form for those with dietary gaps.

Key Fitness Benefits of Collagen

1. Reduced Joint Pain

Collagen is a vital part of cartilage, which cushions joints. For athletes and aging adults, collagen supplementation can alleviate joint pain caused by wear and tear.

  • Evidence: A 24-week study of 147 athletes showed that those taking collagen supplements experienced significantly reduced joint pain compared to those on a placebo. This suggests collagen can help sustain mobility and maintain training intensity.

2. Improved Muscle Mass

Muscle mass decreases with age due to lower collagen levels. Collagen supplements may counteract this decline by supporting muscle repair and growth.

  • Study Insight: Elderly men combining resistance training with post-workout collagen supplementation experienced greater muscle gains than those using a placebo. This highlights collagen’s potential role in muscle building, particularly when paired with exercise.

3. Faster Recovery

Recovery is essential for progress in fitness. Collagen supports muscle fiber regeneration and scar tissue formation—key factors in post-exercise recovery.

  • How It Works: By boosting collagen levels during recovery, athletes can minimize downtime and return to training more quickly.

4. Lower Risk of Sports Injuries

Tendon and ligament health benefit significantly from collagen. Stronger connective tissues translate to fewer injuries and enhanced stability.

  • Example: A six-month study revealed that athletes taking collagen had thicker tendons and fewer ankle injuries compared to those on a placebo.

How to Use Collagen Peptides for EMS Optimization

To make the most of collagen peptides with EMS:

  1. Timing Matters: Take collagen 30–60 minutes before EMS sessions to support recovery and muscle activation.
  2. Combine with Vitamin C: Collagen synthesis is enhanced by vitamin C, so pair your supplement with a citrus fruit or vitamin C-rich drink.
  3. Dosage Guidelines: Studies suggest 10 grams of collagen peptides daily for optimal benefits.
  4. Consistency: Collagen’s effects build over time, so make supplementation a daily habit alongside your EMS routine.

FAQ

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Is EMS training safe?

Yes, EMS is a safe and effective technology for most individuals when used under proper guidance.
Electrical Muscle Stimulation (EMS) is FDA-approved, ensuring its safety and efficacy when performed correctly. At GetFitIn20, all sessions are led by highly trained EMS professionals who assess your suitability through a quick health interview to identify any conditions that might contraindicate EMS, such as pregnancy, pacemakers, or certain medical issues. Recent studies have confirmed the safety of EMS when applied responsibly, showing significant benefits for individuals looking to improve strength, mobility, and muscle tone. With our personalized approach and adherence to strict safety protocols, you can confidently enjoy all the benefits of EMS training while prioritizing your health and well-being.

Who can benefit from EMS training?

Anyone seeking efficient workouts, from beginners to athletes and individuals recovering from injuries.

How quickly will I see results?

Results with EMS can vary based on individual goals, consistency, and lifestyle, including diet and exercise habits. For a 40-year-old woman or man who follows a balanced diet and trains regularly with EMS, noticeable improvements typically start within 4-6 sessions, or about 2-3 weeks of consistent training. The most common benefits include Increased Strength: Improved muscle tone and strength, particularly in hard-to-target areas. Improved Posture: Strengthening of core muscles helps enhance posture. Fat Reduction: Enhanced calories burn during and after sessions supports fat loss. Better Mobility: Increased flexibility and reduced joint discomfort. Overall Energy: Clients often feel more energized and ready to take on their day. With EMS training, 20 minutes a week can yield significant results faster than traditional workouts when paired with a healthy lifestyle.

Can EMS help older adults stay active, maintain strength and independence?

Yes, it can! Studies have shown that Electrical Muscle Stimulation (EMS) is a safe and effective way to enhance muscle strength, mobility, and balance in elderly adults. Research highlights that EMS can target muscle groups often neglected by traditional exercises, improving functional capacity and reducing the risk of falls. It’s particularly beneficial for combating age-related muscle loss (sarcopenia), making it a powerful tool to help older adults stay active and maintain a high quality of life.

What should I expect in the 3 months plan?

Over the course of three months, you’ll experience a progressive, tailored program designed to maximize results:
Month 1: Get accustomed to the EMS technology with weekly sessions focused on building foundational strength and proper technique. This stage ensures your muscles adapt safely and effectively.
Month 2: Progress into more dynamic workouts, incorporating personalized goals like fat loss, improved endurance, or muscle definition. You’ll start noticing visible changes in your strength and body composition.
Month 3: Transition to a twice-weekly routine, including a cardio-focused session and a full-body workout to optimize results. By the end of the plan, you’ll see a reduction in body fat, increased stamina, and improved overall fitness.Every step is designed to match your goals while saving you time and delivering measurable outcomes.