Collagen is a protein composed of specific amino acids,
including glycine, proline, arginine and hydroxyproline. Collagen accounts for
about 30% of human protein, but it is abundant in animals. It connects and
supports body tissues in skin, bones, tendons, muscles and cartilage.
The function of collagen
Collagen has many functions, such as:
provides support for the skin. Collagen fibers give the skin
the ability to resist traction and tension. It accounts for 70% of skin quality.
Collagen can give the skin strength and elasticity.
It provides structure for fibrous tissues such as tendons and
Collagen also plays an important role in bones. Bone is
composed of a mixture of minerals called hydroxyapatite and collagen. The two
work together to not only form a bone structure, but also make it flexible and
strong. According to research conducted by the Radiocarbon Laboratory,
approximately 30% of bones are made of organic materials, 95% of which are
Collagen constitutes the walls of the arteries, veins and capillaries of the human body, provides correct and effective structure and elasticity for the blood vessels, and can effectively pump and transport blood to the whole body.
Age-induced collagen deficiency
As we age, the production of collagen in the body begins to
decrease. Once it reaches 25, it will start. The reduction of collagen will also
slow down the metabolism. The reduction in collagen production also affects the
volume of the skin and its physical properties. Aging will also change the
structure of collagen in the body. Young skin has an organized pattern, while in
old skin it becomes thick fibrils arranged in disordered bundles.
As the collagen in the body decreases with age, it will cause
the following health problems:
causes hair loss,
How to meet the human body’s demand for collagen?
The best way to stimulate collagen synthesis is in the form of
supplements. Taking high-quality collagen supplements will help the aging
collagen to return to its previous state. It helps to improve skin appearance
and bone/vascular health. It has also been found to promote anti-aging effects
such as joint pain and hair growth.
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Protein is the most important of all other nutrients. In terms of proteins and their functions, it is easy to understand why.Protein is used as an energy source to promote muscle recovery and muscle growth.
Even if it is very important, sometimes it is difficult to
meet all your protein needs, because protein is a source of protein supplements.
Protein supplements are the most widely used supplements and are a very
convenient way to increase protein intake.
But if you ask yourself: “When is the best time to consume
protein? Please know that you are not alone!
In this article, we will explore the best time to consume
protein based on your health goals.
different forms of protein
This is a dairy-based protein. It contains rapidly released
This is a dairy-based protein. It contains slow-release
proteins, which are most beneficial for consumption before going to
This is a plant-based protein. This is a good alternative to
animal protein, and it also shows health benefits.
This is a plant-based protein that exhibits health-enhancing
When is the best time to consume protein?
The answer to this question depends entirely on the goals you set. Is your goal to lose weight, gain muscle, or maintain existing muscle?
Here, we turn to science. According to this research, here are
some of the best times to add protein to your diet.
Protein plays an innate role in reducing fat.
Research shows that eating a high-protein diet can help you
lose weight. This is due to the thermal properties of protein. Protein also
helps increase metabolism and reduce hunger.
This means that eating high-protein snacks can help you fill
your stomach. Eating snacks can help you reduce your calorie intake, which will
make you feel fuller and less likely to be exposed to food stress.
Protein is a key factor in muscle movement.
Building muscles requires a lot of resistance training to
promote muscle growth. To help your muscles grow, you need to consume more
protein. Protein is important for muscle protein synthesis. The window for
maximum muscle protein synthesis depends on nutrition and exercise
A study conducted by the International Sports Nutrition
Association (ISSN) showed that protein intake within two hours after training is
an ideal choice for improving muscle mass.  Therefore, after exercise, there
is no real need to eat. On the contrary, protein will be consumed within two
hours after finishing exercise.
For those who train at the athletic level, it is particularly
important to consider the issue of time. For the average person, it is more
important to consider protein intake and comply with the recommended daily
physical exercise guidelines.
Prevent muscle loss
As we get older, we are more likely to suffer muscle loss,
fractures and diseases.
Nutrition and exercise are an important part of strengthening
bones, muscles and joints.
It is recommended that the elderly add more protein to their
diet to prevent muscle loss. This can be achieved by eating complete foods and
supplements, with the recommended 25-30 grams of protein per meal.
Can I have some protein before going to bed?
The short answer is yes.
Ingesting protein before going to bed can help you gain muscle
faster. This is because during training, we break down the protein in the
muscles. These broken down forms of proteins are called amino acids.
The protein intake before sleep is low or zero, and the
synthesis of muscle protein tends to slow down during sleep. By taking in these
essential amino acids, your body will synthesize protein more efficiently during
The recommended dose is 20-30 grams, about 30 minutes before
going to bed.  When choosing a source of protein intake before going to bed,
casein proved to be very effective because it is a sustainable form of protein.
13 Other sources include dairy products such as yogurt, cereals and berry
snacks, or a piece of brown bread with cheese.
How much protein is too much?
Long-term intake of too much nutrition usually brings risks,
just like protein.
The recommended daily protein quality can be calculated based
on your weight.
According to Healthline, for most people who rarely exercise,
experts recommend at least 0.8 grams of protein per kilogram of body weight per
day.  If you exercise mainly through weight or body weight for most of the
week, you can eat up to 1.2 to 1.7 g/kg of body weight a day.
However, some people, including elite athletes, may eat 3.5
grams per kilogram without any side effects.
Generally speaking, experts also believe that most healthy
adults can tolerate 2 grams of protein per kilogram of body weight for a long
In general, it is important to maintain a healthy, balanced
diet and an active lifestyle. Adjust your plan to achieve your goals, whether it
is weight loss or muscle growth, is the best for your health and can be
maintained for a long time.
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