How to prepare collagen powder
There are different ways, one of them would be to dilute the hydrolyzed collagen powder that we have bought in water or some other liquid that has already been mentioned, with which we will obtain a stomach filling effect quickly.
These powder collagen preparations that are on sale are very low in sugars and calories. Its preparation is extremely simple: dissolve a spoonful or the amount that ensures that we use 9 or 10 grams of collagen in 200 ml of any of the liquids, cold or hot, that have been described. From this mixture obtained, one shot should be taken daily, preferably on an empty stomach.
Quick recipes for beauty and fitness
A healthy diet that incorporates abundant presence of foods rich in collagen and vitamins C and D such as those already mentioned, a water intake that does not drop two liters per day and a regular physical activity, if possible with some solar exposure, They make up a triad of factors that are going to be crucial to put the finishing touch to the performance of a good supplement of hydrolyzed collagen powder in our body.
To serve as a practical review, vegetables with dark green pigmentation, red and purple fruits and vegetables rich in lycopene such as red peppers, red beet and tomato, act as powerful antioxidants and stimulate the production of endogenous collagen .
Apart from that, there are other foods that provide essential factors to synthesize this protein such as Omega 6 and 3 fatty acids: we talk about blue fish such as tuna and salmon, nuts like nuts, and almonds and avocados (these are also rich in vitamin C).
Do not forget those foods rich in sulfur , necessary to produce collagen, like most of those of animal origin, legumes, cucumbers, spinach or celery. And of course, it is commonly known that regularly including fresh salads and vegetable broths in the diet contributes remarkably to maintaining the skin with an extraordinary appearance and the production of collagen at very active levels.
But how to organize all this food web to make us eat as pleasant as possible? Let us propose a series of easy-to-prepare recipes so that our diet favors the collagen in our body and that, in turn, feeding us is a pleasant activity.
1. Vegetable salad
Based on a lettuce, a red beet, three carrots, three courgettes, a small bunch of cilantro, two stalks of celery, a cucumber and a bunch of radishes. All this is seasoned with an avocado, half a cup of natural yogurt, a clove of garlic, half a cup of onion and a little salt.
After washing and conditioning the main vegetables of the salad, chop cilantro and celery and slice the cucumber. The vegetables are placed in concentric circles, adorning the plate with the radishes split in two.
Finally, we proceed to prepare the dressing, macerating the avocado together with a mixture of yogurt, garlic and onion. Finish by seasoning the dressing and adding it to the vegetables already presented on the plate.
2. Citrus juice
Composed of two oranges, two tangerines, a thick slice of pineapple, one lemon, one tablespoon of flax seeds and another of honey.
After washing and disinfecting the fruits, the three citrus fruits are squeezed and the extracted juice is added to the blender together with the pineapple slice and honey, stirring the mixture at maximum revolutions to finish pouring and serving.
3.Milk and walnut
Based on a quarter of a liter of soy milk, two spoons of amaranth, another two of walnut pieces, also of pollen and honey plus four almonds. All these ingredients are passed through the blender at high speed and you are ready to drink.
4. Salmon with vegetables
If we take four diners as a reference, we would use four fillets of fresh salmon, three potatoes, three carrots, eight broccoli florets and other cauliflower bouquets, the juice of a lemon, half a glass of fish broth, diluted cornstarch, oil of extra virgin olive, parsley, salt and pepper.
Once the carrots and potatoes are peeled and seasoned, they are cooked in an express pot with broccoli and cauliflower. For its part, we salted the salmon and in a pan with a drizzle of oil the fillets were sealed, to which we would turn when pouring the lemon juice and a small amount of the fish broth.
The salmon fillets are transferred to a source, in which the previously drained vegetables are placed next to them.
Finally, the sauce that we have left in the pan, we will proceed to bind it with a small amount of cornstarch diluted in water and we will finish by bathing the salmon with the sauce, also sprinkling chopped parsley.
5. Tuna salad
We will combine and properly mix all these ingredients: a cup of tuna drained in water, half a cup of celery in small pieces, half a cup of red pepper equally well shredded, a quarter of a skimmed yogurt and two teaspoons of soy sauce, onion chopped, lemon juice, basil and thyme.
6. Marinara sauce of garlic and wine
Record all these ingredients well: half a tablespoon of olive oil, ten cloves of garlic, two cans of tomatoes, one can of tomato sauce and another of tomato paste, 170 g of red wine, two teaspoons of basil, two of oregano and half of thyme, a little pepper, three tablespoons of white sugar and a little salt.
Once the oil is heated in a casserole, add the garlic, which is held in the middle of the fire for 2 or 3 minutes, after which the tomatoes are poured naturally, the sauce with all the other ingredients, the tomato paste and the wine. All this is stirred well and is ready for consumption.
This proposal of recipes that favor body collagen could be much more complete, for example with citrus beet salad or avocado and red pepper sandwiches, which can be good samples of dishes rich in lycopene.
7. Topical applications
If we go to the preparation of mixtures for topical application as masks in combination with creams to ingest, an excellent proposal can be the mask and carrot cream:
- Mask : creamy avocado, puree obtained from a carrot, half a cup of thick cream, a beaten egg and three tablespoons of honey are combined in a bowl. With a beater we obtain a paste ready to apply the paste on the face and neck and keep it 10 to 15 minutes before rinsing the skin with cold water.
- Cream : it is made with half a kilo of peeled and sliced ??carrots, which are bathed in water in a saucepan adding a bucket of vegetable stock, a spoonful of curry and another of ginger. Ten minutes to the fire with salt and pepper. At the same time we will have made a cream processing half avocado with five tablespoons light cheese spread, a spoonful of lemon juice and two basil or chopped cilantro or Chinese parsley. First serve the hot carrot soup and on top the cold avocado cream.
From our point of view, collagen powder is a convenient and easy to use resource with which we have the opportunity to cover in our body the deficit of collagen that accumulates over the years.
Why it is advisable to take collagen
a) Combat emaculation
The busy life that we usually lead today is a consistent threat to end up suffering from stress syndrome . In such a situation, there is an accumulation of the hormones that define the clinical picture of stress, headed by cortisol, whose metabolic functions include opposing the production of collagen by the cells responsible for it and the concentration of nutrients. and the energy in the most vital parts of the organism, among which it does not recognize the skin. There starts a chain of biochemical events that, among other manifestations, produces a loss of firmness and cutaneous resistance that results in the appearance of wrinkles and other imperfections and in certain occasions, of infections.
The conclusion is the classic emaciated aspect that characterizes people affected by stress. This fact fully justifies resorting to the use of hydrolyzed collagen to compensate for emaciation.
b) Prevent weak bones, cartilage and connective tissues
The threat of osteoporosis hangs over any woman who exceeds the age of 40-45 years. Leaving the gap open for this degenerative process to settle in the skeletal system carries a high risk of fragility with the consequent danger of spontaneous fractures. Therefore, considering the systematic consumption of hydrolyzed marine collagen is a vital decision to prevent this disease.
The cartilage , on the other hand, is a tissue marked by a genetic limitation for its self-repair once it has deteriorated. Its connective tissue is endowed with sufficient flexibility to support light structures such as the nose, the auditory pavilion or the joints, but before the appearance of injuries (among which, the most frequent are sprains), its regeneration depends enormously on food.
A particularity of collagen , a protein that provides structure to the cartilages, bones and connective tissues, is the uniqueness of its amino acid profile , since 60% of this protein is made up of only three amino acids: glycine, proline and lysine, these last two with their hydroxyproline and hydroxylysine derivatives.
This is where the nutrients that are going to be part of the regeneration come into play, among which the amino acid lysine stands out. As a promoter of calcium absorption and collagen production, it promotes the repair of damaged cartilages. A deficiency of lysine can have an impact on the recovery of sprains and other lesions that demand lysine for the proper evolution of the natural healing process. Therefore, experts recommend a consumption of 12 mg of this amino acid per kilo of body weight.
c) Amino acid lysine, where can we find it?
Grosso modo, legumes, red meats, cod, eggs, cheese and nuts are a good sample of foods that supply lysine. Cereals, on the other hand, are characterized by their scarcity in this amino acid, as well as in methionine and tryptophan.
Modern diets have the characteristic of less prominence of collagen in them (as happens with magnesium ), which is probably a primary cause of the largest current casuistry of these problems of bones, cartilage and tendons. Therefore, it is advisable to eat eggs, legumes, meats and nuts and accompany the diet with collagen supplements combined with magnesium, especially in meals as a priority at breakfast and dinner.
d) Arthritis and rheumatism. Take care of the health of the joints
We speak of a seemingly simple disease, but insidious enough to make the sufferer incapacitated. The most common is its manifestation under the clinical form of osteoarthritis, which implies that the bone of the articular cartilage is affected by a progressive degradation causing inoperativeness of the affected joint and a pain that usually goes through phases of high intensity. All patients suffering from this disease, so common in our days, have collagen supplements , alone or combined, an extraordinary ally for the relief of their symptoms.
A health problem closely associated with arthritis are rheumatisms, prominent members of the ranking of diseases caused by aging. It really is a complex of more than a hundred processes between which a classification of the following tenor can be established:
- True rheumatism such as rheumatoid arthritis , identified by a painful swelling of joints, ligaments, tendons and muscles. Being a process of autoimmune nature, it is not exclusive to elderly people, since it occurs from early ages.
- Wear rheumatisms such as osteoarthritis , degenerative diseases in which there is cartilage destruction.
- Finally, bone diseases, such as osteoporosis , already described above.
For all these processes, hydrolyzed collagen is already considered an excellent alternative to pharmacological treatments based on analgesics and anti-inflammatories, since its amino acids manage to create a vicious circle of synthesis of new collagen that promotes the regeneration of the cartilages, providing them with tension and resistance for the proper functioning of the joints. So that the daily consumption of between 9 and 10 grams of hydrolyzed collagen can become a way to gain quality of life.
Precautions when taking collagen
Having laid the foundations that allow us to assume with foundation the role that nature reserves for collagen as one of the guardians of our biological structure, it is necessary to give a few brushstrokes to the different manifestations that can be derived from its voluntary introduction into the metabolism, drawing attention to Possible side effects that, with very small percentage of risk, can be associated with the consumption of collagen, and on certain precautions that are essential to avoid that what a priori is destined to preserve several important organic functionalities becomes a cause of illness.
To restore the levels of this structure protein in the different tissues of the body when deterioration has begun there is an exceptional alternative: hydrolyzed collagen , in its various presentations. The market is very generous in its offer of products that incorporate collagen in its formulation; capsules, cereal bars, shakes or soluble powders can be good examples in which the collagen is superbly absorbed and assimilated by the body.
Obviously, making the decision to establish a routine in the administration of collagen in the form of supplements should not be in any way exclusive with the follow-up of a balanced diet, since no supplement harbors the intrinsic capacity to cover the requirements of this substance alone. A diet with the appropriate amino acidic, vitamin and mineral profiles will guarantee the basal contributions that allow a correct rhythm of collagen production, and under these circumstances the supplementation will acquire the efficacy that is sought for.
Forms of consumption
Existing forms ready for consumption vary greatly depending on manufacturer, format and dosage. It is usually recommended to take 10 grams daily, with the following possibilities:
- In powder , dissolving the 10 grams required in water, juice or puree. This is the most common format and the most indicated as a nutritional supplement, because it allows its intake in one shot.
- In tablets , which have the drawback of requiring to take up to 10 tablets a day.
- Liquid : dissolving the 10 grams in water or syrup.
The source of collagen of marine origin is the one that contains the amino acid profile more akin to that of human collagen, being hydrolyzed in a much higher quality than porcine and bovine because of its excellent bioavailability. This fact explains that for the most part, the ingested protein is assimilated efficiently by the organism, avoiding its intestinal excretion, which reverses the apparently higher economic scarcity of this origin.
As an additional advantage, we will say that the high bioavailability of marine collagen simplifies its dosage to a single daily intake which guarantees that the circulating blood levels of peptides are maintained at optimum levels for at least 24 hours, reaching 96.
However, in order to achieve maximum efficiency, we will say that the best use is obtained by drinking about two liters of water daily and, fasting, fresh citrus juices or carrots with celery; In parallel, a regular consumption of salads of sprouts or broccoli can be an interesting help.
Effects of collagen
It has been detailed in the action of collagen in our body, but when the effects of supplements in the diet is treated, it should be specified that when you choose to consume these regularly, the goal is to compensate the detriment with the genetically programmed endogenous production evolves and, in this way, slow down the expected external and internal manifestations of aging.
Collagen orally preserves joint degeneration and turgor of the skin tissue and, in the case of athletes, helps increase muscle mass with the consequent strengthening of it.
On the other hand, collagen injections act more localized depending on the point of inoculation: lips, jowls, etc.
And thirdly, collagen becomes part of the formulation of a large catalog of facial creams used with the aim of achieving a youthful appearance impassive to the passage of time.
Carrying out an iron discipline based on a regular dosage of hydrolyzed collagen is a highly reliable bet to, among other objectives, neutralize the pain caused by the wear and tear suffered by the bones and the joint capsule. This without forgetting its important aesthetic faction that emerges from the stimulus achieved in the endogenous production of collagen that gives luster to the appearance of the skin and invigorates the organism.
Possible side effects of collagen
The vast majority of scientific references confirm that we are facing one of the natural substances that offer greater safety and reliability for the body, provided that the conditions of use respect the prescriptions stipulated by the manufacturer.
But it is known that biology does not accept situations of zero risk in any of its manifestations, of which collagen is not an exception. This means that, analogous to so many other nutritional, medicinal or cosmetic products, it is not exempt from generating adverse reactions or side effects that, to be honest, acquire the category of anecdotes in light of their casuistry among the consuming population .
In the case of elderly people who live with strict medication guidelines in prolonged treatments, it is always advisable to resort to an optional opinion that determines, based on the pharmacological principles involved in these treatments, if an extra contribution of collagen could entail clinical risks due to incompatibility with hydrolyzed collagen.
On the other hand, it is noteworthy the existence of patients suffering from certain digestive abnormalities that significantly reduce their ability to assimilate collagen, including its marine and hydrolyzed form, in which cases it is necessary to make the decision to supplement under rigorous monitoring of a professional who, in the event of the appearance of any symptom of poor assimilation, proceeds to suspend it immediately.
In general, hydrolyzed collagen intakes require the programming of a lapsus ingestion after three consecutive months, allowing about two months to elapse before it is resumed.
Being a protein generated by the human body itself, it is perfectly recognized by the immune system and, consequently, there are no episodes of rejection, intolerance or allergy.
Collagen with other substances
However, it is very common to commercialize products that associate collagen with other substances, which could be responsible for triggering adverse reactions in the body. Therefore, a special surveillance is advised in the following cases:
- Lactose intolerance , since some products can take it even as a simple excipient.
- Diabetes . The treatment with hydrolyzed collagen is contraindicated in diabetics. This makes it necessary to monitor the possible entry of sugars into the composition.
- Allergy to sucralose , a synthetic sweetener that sometimes integrates these supplements.
- Hypercalcemia . In some people, a rise in blood calcium levels has been detected, which classifies situations of hypercalcemia (from 10 mg / dl) among those of maximum risk, especially in the case of consumption of marine collagen or shark cartilage, very rich in collagen, as we will see later, but also in calcium. In this case it is recommended to use porcine origin as a source of collagen.
- Allergy to proteins of animal origin .
- Phenylketonuria or intolerance to phenylalanine , a congenital defect that prevents the ingestion of substances that contain this amino acid.
As for the side effects, we can say that for these to make their appearance requires ingesting strikingly high doses that far exceed the recommendations of the manufacturer, and their clinical manifestations are usually based on intestinal constipation, bone pain, fatigue, nausea / vomiting and tachycardia.
Finally, it can be stated that local collagen injections are also likely to generate some side effects , such as allergic reactions at the injection site (something easily preventable by a previous hypersensitivity study), asthmatic episodes in people affected by autoimmune processes such as lupus. erythematosus or migrations of the inoculated substance to contiguous areas that can cause deformations in the face.
Recommendations when taking collagen
When we are ready to consume collagen in any of its presentations we must take into consideration the following:
- Injectable collagen covers a period of activity in the skin of about 3 months . However, submitting to excessively tight treatment guidelines may result in the organism acquiring a certain degree of “accustomedness” that diminishes its natural ability to synthesize it. This makes it highly advisable to stick to a high-precision diet that promotes rapid skin regeneration.
- The topical use of collagen in the form of creams , although it produces a moisturizing effect on the skin, is not the most fortunate, since the percutaneous absorption rate of collagen, due to its voluminous molecular dimensions, is rather scarce. It is preferable to resort to aloe or honey creams that act as natural stimulants of the endogenous synthesis of that. However, in the case of finishing applying collagen cream, as a measure to promote its absorption, it is advisable to do so by taking advantage of the opening of the pores of the skin after bathing, massaging the area to optimize it.
Powder or pills?
- Doctors emphasize the difference between taking collagen pills and powdered supplements , allotting them a significantly lower ability to provide collagen. While the hydrolysed powder has the greatest ease of absorption in the intestinal tract, passing into the bloodstream already in the first stages. And, of course, it is the best ally against flaccid skin and in favor of a lean body structure.
- The powder option has another advantage over the capsules , and it is the fact that it can be incorporated into juices, smoothies or broths, contributing to a feeling of satiety and, indirectly, to the loss of weight.
- Of course, you should avoid buying collagen-based products that lack the relevant quality certification . Letting yourself be dazzled by the price can play a trick on you.
It is proven that a daily dose of 10 grams of hydrolyzed collagen, consumed between 30 and 60 minutes before lunch or dinner, meets the demands of an adult who yearns to enjoy their benefits in joints, bones, nails, hair and skin. The recommendation to take collagen supplements on an empty stomach seeks to avoid competition in the absorptive process with other immediate principles such as amino acids, monosaccharides or fatty acids.