Collagen is one of the most popular bodybuilding supplements out there. It’s also considered by many to be a wonder supplement thanks to its ability to increase lean muscle mass, improve skin quality and increase strength in the joints. With so many different brands available on the market, it can get confusing when you’re trying to choose which one to buy. Here are three tips that will help you make an informed decision when shopping for your next collagen supplement.
1 – How much protein do I need?
The amount of protein that you should consume depends on several factors including your age, weight, level of activity and whether or not you are pregnant. The recommended daily allowance (RDA) for men over 18 years old is 0.8 grams per kilogram of bodyweight. This means if you weigh 150 pounds your RDA should be around 45 grams. If you’re younger than 18 years old or older than 65 years old then consult with your physician before consuming more than 40 grams (the upper limit).
Pregnant women require 1 gram of protein per pound of bodyweight, while breastfeeding mothers require 1.6 grams of protein per day or about 10% of their bodyweight. However, pregnant and nursing women should not exceed 25 grams of protein per day.
2 – What does it mean to absorb protein?
When you take a protein supplement, it needs to be broken down into smaller particles in order for it to be used by the body. The proteins in food are too big to be absorbed directly through the stomach. When you take a supplement however, proteins are broken down by enzymes produced by the pancreas in the small intestine. These enzymes allow the nutrients from the supplement to be absorbed into the blood stream. This process is called digestion.
Some people have trouble absorbing protein due to low levels of pancreatic enzymes. In these cases, taking a digestive enzyme supplement along with your protein supplement may help speed up the absorption process.
3 – Is Collagen safe?
Yes! Collagen is made up of amino acids and has been shown to be completely safe for human consumption. Collagen can be found naturally in meat, dairy products, eggs and fish. All of these foods contain varying amounts of collagen. Some of them, like beef, are very high in collagen while others, like soy, have relatively little. You can also find collagen derived from animals other than cows. For example, bovine collagen is commonly used as a dietary supplement because it’s found in the bones and cartilage of cattle.
You can purchase collagen supplements that are made using either cow or bovine collagen. According to one study, cow-derived collagen was found to provide greater benefits compared to bovine collagen. Therefore, if you want to take a supplement that contains collagen but don’t want to worry about cross contamination, go with a product that uses cow collagen.
For those who are concerned about animal rights, many companies now offer plant-based collagen supplements. Many of these supplements are made from algae and can be found in powder form or as a liquid concentrate. Plant-based collagen is still considered safe by regulators and is often sold under the label “vegetarian” or “vegan.”
It’s important to note that some manufacturers use additives such as maltodextrin, cellulose and microcrystalline cellulose to thicken their supplements. While some of these ingredients are perfectly fine, others could cause allergic reactions. So if you experience any adverse effects after taking your supplement, stop immediately and contact your doctor.
There are also a number of natural alternatives to collagen that you can try instead. These include: whey protein, casein protein, soy protein and egg white protein. Whey protein is one of the best sources of complete protein and it is also rich in essential amino acids. Soy protein contains all eight essential amino acids, making it an excellent alternative to animal based collagen. Egg white protein is also a great source of protein but it differs from soy protein because it has fewer calories.
3 things to consider when buying bodybuilders’ vitamins
There are many types of vitamins and minerals available to consumers. While each type of vitamin plays a specific role within the human body, they also work synergistically together. For instance, vitamin D helps the body absorb calcium, magnesium, phosphorus and zinc. Vitamin B works alongside iron to release oxygen from hemoglobin. And vitamin C is required to activate certain enzymes in order for the body to perform certain functions.
If you’re looking to boost your performance during workouts, you’ll typically need to take multiple vitamins and minerals at the same time. Each individual vitamin or mineral plays a beneficial role in the body, but when taken together, they can create an even bigger difference. Below are three things to keep in mind when purchasing multivitamins for athletes.
1 – Know what you’re getting
Before you begin shopping for vitamins and minerals, you should know exactly what you’re searching for. Most stores have a large section devoted to vitamins and minerals. Be sure to look through this section and read labels carefully.
Vitamin A is necessary for healthy vision, growth and reproduction. Vitamin A deficiencies can result in impaired immune system function, bone deformities and infertility. If you’re planning to train hard, it’s best to avoid taking vitamin A supplements unless you suffer from poor vision or night blindness.
Vitamin B complex includes six different vitamins and acts as an antioxidant to protect the cells in your body against free radical damage. Vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B12 (cyanocobalamin) are all part of the B complex. They play vital roles in metabolism, energy production and cell growth.
2 – Don’t just rely on a single multivitamin
While taking multiple vitamins is generally recommended, you shouldn’t simply pick one off the shelf. Different vitamins and minerals affect the body differently depending on how well you digest them. Some vitamins and minerals are better absorbed through the stomach while others must be digested in the intestines.
In addition, some vitamins and minerals act similarly to other compounds and can interfere with each other’s effectiveness. For example, vitamin A and vitamin C both bind strongly to proteins and fatty acids. Taking both of these vitamins at the same time can have a negative effect on overall health.
To combat these issues, you should always take a multi-vitamin that includes a variety of nutrients.
3 – Pay attention to dosage recommendations
Many multis contain excessive dosages of certain vitamins and minerals, which are unnecessary. Instead, focus on the following guidelines when selecting your multivitamin:
- Take a minimum of 100 micrograms of vitamin C every day.
- You should also take 100 micrograms of vitamin E every day.
- You should take 400 IU of vitamin D every day.
- You should take 1000 mg of vitamin K every day.
- You should take 500 micrograms of vitamin A every day.
- You should take 300 micrograms of folate every day.
- You should take 800 IU of beta carotene every day.
- You should take 2.0 mg of biotin every day.
While it’s not impossible to overdose on vitamins and minerals, eating too many of the wrong ones can lead to serious side effects. To avoid this, always stick to the manufacturer’s recommended dose.
Take care when shopping for bodybuilding supplements
Now that you’ve learned about the various types of vitamins and minerals available to you, it’s time to shop for supplements. There are many brands available online and in retail stores. Before you start browsing, here are three tips that will help you make an informed choice.
1 – Check the manufacturer’s website
One way to narrow down your search is to visit the manufacturers’ websites. Many companies list their entire line of supplements on their site. This allows you to see what supplements you might be interested in purchasing.
2 – Read reviews
Most companies post customer reviews on their website. These reviews give you insight into whether or not a company stands behind its products and provides a good value. Also, you can learn about potential side effects and the results customers have experienced.
3 – Shop online
Online retailers can often sell supplements at lower prices than brick and mortar outlets. Not only that, but you can usually save shipping costs. Online retailers are able to provide you with fast delivery with no worries about having to stand in line at the store.
If the person have already taken the decision to buy the various supplements to get the results on the right time. The thing that is most important is that the products contain the aminioacidi essenziali. Other than this the person can consider the above mentioned tips to reach to the right option.
After reading this article, you should have a firm idea of what makes a good collagen supplement. Now, all you need to do is start shopping!