Collagen is a protein found abundantly throughout the body in the skin, bones, muscles, joints, organs, hair, and nails. Your body produces its own collagen, but as you age collagen production declines. Supplementing with collagen helps to counteract this as well as stimulating your body’s own collagen production.
Type II collagen has been shown to support re-growth of joint tissue, and relieve joint pain related to strenuous exercise, help prevent bone loss, reduce wrinkles, and improve skin conditions. Also repair leaky gut, support hair hair and nail growth, and relieve arthritis. Glycine, an aminoacid found in collagen, naturally naturally increases creatine levels, which increase anaerobic exercise capacity, stimulates the secretion of human growth hormone, which may enhance muscle repair, and is important for the synthesis of hemoglobin and myoglobin, both of which transport oxygen throughout the blood and muscle tissue. You can consume collagen from bone broth, which can give vital minerals and vitamins. Also you can supplement with gelatin.
Glutamine is the most abundant amino acid in the body and it is crucial for muscle building. It can be converted to glucosa when the muscles have higher energy needs, like during higher exercise, and it also helps replenish glycogen (the storage form of glucosa) in the muscle after intense exercise. Intense physical exertion causes the body to release high levels of the catabolic hormone cortisol, which decreases glutamina stores and induces breakdown of muscle. Supplementing with glutamine can help keep the body in an anabolic state – a state of repair and maintenance-making it easier to build and maintain muscle mass.
Glutamine is also the preferred source of fuel for certain immune cells, so it is critical for good immune function. This may explain why over-trainned athletes are more susceptible to infections. One study found that endurance athletes who supplemented with 5 mg. of glutamine after exercise had a significant decrease in infections versos the control group (only 19% of the supplemented athletes got sick compared to 51% of the controls).
Just as immune cells prefer glutamine as a major fuel source, so do the cells that line the digestive tract. Glutamine maintains the structural integrity of the intestinal lining, preserving healthy permeability and also promotes healing of the gut, useful for anyone with gastrointestinal issues.