The world of trail running is a demanding playing field where performance is closely linked to rigorous physical preparation. But did you know that nutrition also plays a key role in optimising results? Among the many food supplements available, collagen has established itself as an ally of choice for runners. But what is collagen and what are its specific benefits for trail runners?
Contents
What is collagen?
Definition and roles of collagen in the body
Collagen is a protein that is naturally present in our bodies. In fact, it is the most abundant protein. It is found in many tissues, including skin, tendons, ligaments and cartilage. Collagen plays an essential role in the structure and resistance of these tissues, giving them elasticity and strength.
The collagen production process in the body
Collagen production is a complex process that diminishes with age, under the effect of stress or in the event of nutritional deficiencies. A balanced diet, rich in vitamin C and certain amino acids, is essential to stimulate collagen synthesis.
The benefits of collagen for runners
Strengthening joints and ligaments
Running, and trail running in particular, puts a lot of strain on the joints. By strengthening ligaments and tendons, collagen helps to maintain joint stability and reduce the risk of common injuries such as sprains and tendonitis.
Improved muscle recovery
Numerous studies suggest that collagen promotes muscle regeneration after exercise. By including collagen in your diet, you could reduce muscle soreness and speed up recovery between training sessions.
Preventing wear-related injuries
Repeated microtrauma associated with running can lead to the breakdown of cartilage in the joints. Collagen, by strengthening connective tissue, could help prevent this and protect your joints in the long term.
Collagen and trail running performance
Increased resistance and endurance
Although studies are still limited, some runners report an improvement in their stamina and endurance after including collagen in their diet. The strengthening of connective tissue could contribute to better performance over long distances.
Impact on recovery after ultra-trails
Ultra-trails are particularly hard on the body. Collagen could help speed up recovery after these intense efforts, by promoting the repair of damaged tissues.
What is the best collagen for running and trail running?
The choice of collagen can seem complex, as there are so many different products to choose from. However, certain forms of collagen are particularly recommended for sportspeople:
Hydrolyzed collagen vs. type II collagen :
- Hydrolysed collagen : This is the most common form and the one most easily absorbed by the body. It is derived from a degradation process that makes collagen molecules smaller, making them easier to absorb.
- Type II collagen : This type of collagen is found mainly in cartilage. It could be of particular interest to runners wishing to strengthen their joints.
Marine collagen vs bovine collagen :
Although the term "marine collagen" might suggest a category in its own right, it is in fact a sub-category of collagen. The main difference lies in its origin:
- Bovine collagen : Made from the skin, tendons and bones of cattle.
- Marine collagen : Extracted from the skin, bones and scales of fish.
Similarities and differences in benefits :
Both types of collagen share common benefits, including :
- Joint health : Strengthens cartilage, reduces joint pain and improves mobility.
- Skin health : Improves skin elasticity and hydration, reduces wrinkles and fine lines.
- Healthy hair and nails : Strengthening and improving appearance.
However, there are certain nuances:
- Peptide size : Marine collagen is often presented as having smaller peptides (protein fragments), which facilitates its absorption by the body. This could explain its better bioavailability and faster effects.
- Amino acid composition : Although both types of collagen are rich in glycine, proline and hydroxyproline, their exact composition may vary slightly.
- Allergies : Marine collagen may be a better option for people with dairy allergies or bovine-related food intolerances.
The marine collagen we recommend :
✅Collagen types I, II and III
✅ High-assimilation patented hydrolysed collagen peptides (2,000 Daltons)
✅ Addition of Vitamin C
✅ Promotes skin firmness and hydration - 4 clinical studies
✅ Prevents joint discomfort - 2 clinical studies
✅ Filière 100% française Friends of the Sea
✅ No fishy smell
What criteria should you take into account when buying?
- Purity: Choose quality products with no unnecessary additives.
- Origin: Collagen can be of bovine, porcine or marine origin. Choose according to your dietary preferences and potential allergies.
- The shape : Collagen comes in powder, capsule or liquid form. The powder is often more versatile, as it can be added to a wide range of preparations.
A few more tips:
- The dose : Recommended dosages may vary from one product to another. Read the manufacturer's instructions carefully.
- Combination with other nutrients : Vitamin C promotes the absorption of collagen. Combine your supplement with vitamin C-rich foods such as citrus fruit, peppers or kiwi fruit.
- Patience: The effects of collagen are not generally visible immediately. It takes several weeks of regular use to see improvements.
In short, hydrolysed collagen is an excellent choice for runners. However, don't hesitate to seek advice from a health professional or nutritionist to tailor your supplementation to your specific needs.
How can you incorporate collagen into your diet?
Natural sources of collagen
Bone broth, oily fish, meat and certain fruits and vegetables are natural sources of collagen or nutrients that help its synthesis.
Collagen supplements: which options to choose?
Collagen supplements come in various forms (powder, capsules) and are generally derived from collagen hydrolysates. Hydrolysed collagen is a form that is particularly well assimilated by the body.
Tips for optimum consumption
It is recommended that you consume collagen between meals, ideally in the morning on an empty stomach or before going to bed. To maximise the benefits, combine it with vitamin C, which promotes collagen synthesis.
Precautions and limitations of collagen
Collagen is generally well tolerated, but it is important to consult a health professional before taking it, especially if you have any particular health problems. What's more, collagen is no substitute for a balanced diet, proper training and adequate rest.
Collagen is an interesting supplement for runners, which could help to improve joint health, promote recovery and prevent injury. However, it is not a miracle solution. Incorporate collagen into your routine gradually and observe the effects on your own running. Don't hesitate to talk to your doctor or a nutritionist for personalised advice.