In a previous post, we explored four ways to fit protein supplementation into your daily routine. In this article, we’re swinging the spotlight onto another popular product: collagen. As we’ve shared in other pieces, this supplement can improve joint function, support injury recovery, and contribute to long-term joint health. Let’s look at how to make the most of it.
With many kinds of supplements, you can take them whenever you like. But collagen is a bit different because of the way that your body uses it. The definitive scientific study was conducted by a group of exercise physiologists from the University of California, Davis, who found that collagen synthesis is increased the most by a combination of high-impact training and supplementation. Participants who jumped for six minutes throughout the course of a workout doubled their collagen production, and when they took a collagen supplement combined with vitamin C beforehand, it doubled again.
To get a little more specific with the timing, 30 to 60 minutes prior to a training session is the most effective window for collagen supplementation. Though it’s most effective when paired with activities like plyometrics, Olympic lifting, and sports that involve leaping – like basketball and volleyball – taking collagen daily before any kind of training can increase the amount that’s available in your body to support joint function and health, reduce pain, and bounce back from acute or chronic injury. Here are four ways to make collagen supplementation easy:
1) Mix it in Your Morning Coffee
If you’re planning to go for an early run, tackle the 6 AM WOD at your CrossFit box, or cram in a quick pre-lunch Peloton ride, you might be wondering how best to take Momentous Collagen Peptides beforehand. One of the reasons that it’s such a versatile supplement is that it dissolves in hot or cold liquids. So try upgrading your first cup of Joe with a scoop of collagen, which will stir in easily.
A lot of collagen manufacturers add flavor to their products, but we deliberately formulated Momentous Collagen Peptides to be unflavored so it wouldn’t spoil the taste of your favorite beverages. So whether you’re more of a coffee drinker or tea sipper, it’s the perfect accompaniment to your morning mug of something soothing.
2) Shake it Up
Another use case for Momentous Collagen Peptides is including it in your pre-workout smoothie. One of the reasons that athletes far and wide swear by their Vitamix or Ninja blenders is that they make quick and delicious snacks and meal replacements that are ideal for even the busiest lifestyles. Arguably the easiest way to incorporate collagen into your daily diet is to add it to your usual list of smoothie ingredients.
When he was coming back from double ACL surgeries, free skier Johnny Collinson blended a scoop of Momentous Collagen Peptides with two scoops of Momentous Essential Protein, milk, a banana, and a couple of handfuls of blueberries. If you want to increase the calorie count, you could also add a spoonful of nut butter and some sesame, hemp, or flax seeds.
3) Put it in Protein Balls
Protein balls have become a go-to snack for good reason. They’re extremely nutrient-dense, can be stored in a big batch in your freezer, and go anywhere you need to fuel up before, during, or after an activity. Some of our athlete ambassadors have started including several scoops of Momentous Collagen Peptides in their protein ball recipes. This way, they can pop a couple into their mouth while they’re on the way to meet training partners and get three kinds of collagen into their bodies so it’s available when their workouts start. Here’s a tasty recipe from San Francisco 49ers dietician Jordan Mazur:
- 1 cup peanut butter (creamy or crunchy)
- ⅓ cup honey
- ½ cup dark chocolate chips/chunks
- 2 scoops chocolate protein powder
- 2 scoops Momentous Collagen Peptides
- ¾ cup rolled oats
4) Dissolve it in Water
A lot of collagen supplements on the market don’t include the vitamin C needed for optimal uptake, and so they have to be mixed in fruit juice. As Momentous Collagen Peptides contains the clinically effective 15 milligrams per serving, this isn’t the case. When you are in a rush to get to the gym or just start a home workout, that means you can simply fill your water bottle partway (six ounces should do the trick), pop in a scoopful of collagen, put the lid on, and shake for 20 to 30 seconds. Then remove the lid and drink the contents 30 minutes before you start your session to reap the full joint-protecting, pain-reducing benefits.
If you’re coming back from an acute injury, trying to cope with a chronic one, or attempting to manage joint pain and inflammation, you could take a second serving of Momentous Collagen Peptides in the evening to make sure your body has all the building blocks it needs to support your recovery process.
 Gregory Shaw et al, “Vitamin C–Enriched Gelatin Supplementation Before Intermittent Activity Augments Collagen Synthesis,” The American Journal of Clinical Nutrition, January 2017, available online at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5183725/.