Collagen: Fundamental for CrossFit

Collagen has gained popularity as a supplement among high-performance athletes, especially in structurally demanding disciplines such as CrossFit.

Beyond its aesthetic benefits, collagen plays an essential role in joint, tendon and muscle health, which makes it an essential component of the body's immune system. key tool to optimize performance, prevent injuries and accelerate recovery.

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What is collagen and how does it work?

The term comes from the Greek kollawhich means "glue", and it is no coincidence: collagen is the biological scaffolding that holds our body together..

It consists mainly of the amino acids glycine, proline and hydroxyprolinewhich are arranged in a triple helix structure to give rise to strong fibers. These fibers give elasticity and strength to the fabrics.

Collagen is the most abundant structural protein in the human body. It accounts for more than 30% of total protein and is found in connective tissues such as skin, tendons, ligaments, cartilage, bones and blood vessels.

With the aging, intense physical stress or poor diet, collagen production is reduced.This can compromise recovery, increase the risk of injury and affect athletic performance.

More functions of collagen

What many do not know about collagen is that it also has the following functions:

Signs of collagen deficiency

Recognizing the symptoms of a collagen deficiency can help you take action before it affects your health or performance:

Why is it important if you do CrossFit?

CrossFit is a high-intensity sport with an integrated approach that places a high level of stress on joints, tendons, ligaments and fascia.These are structures that depend directly on collagen to remain functional and resistant.

Studies have shown that:

How to increase collagen?

The body can synthesize collagen from certain amino acids, but it also requires nutritional cofactors and mechanical stimuli.

1. Foods rich in collagen or collagen precursors

- Bone broth (rich source of gelatin)
- Natural gelatin
- Less popular cuts nose, legs, neck...
- Egg (rich in proline)
- Blue fish

2. Essential nutrients for collagen synthesis

- Vitamin C: indispensable for proline and lysine hydroxylation (two of the three amino acids that synthesize collagen). Sources: kiwi 🥝, burs 🍓, broccoli 🥦, peppers 🌶️, acerola 🍒.
- Zinc: participates in tissue repair. Sources: meat 🥩, seafood 🦞, seeds 🌱.
- Sulfur: present in garlic 🧄, onion 🧅, egg 🍳 y cruciferous vegetables 🥦

3. Physical Activity

A recent clinical study suggests that the combination of collagen and training generates a synergistic effect.

For example, they found that jumping rope 1 hour after taking gelatin + vitamin C improved tendon regeneration.

4. Supplementation

The hydrolyzed collagen (also collagen peptides), and) are highly bioavailable forms since collagen has been broken down into smaller fragments through a process called enzymatic hydrolysis.

They are absorbed in the intestine and reach the connective tissue to stimulate regeneration.

What should a good collagen supplement look like?

A collagen supplement for athletes should meet the following criteria:

Who should supplement with collagen?

• Those people who do not eat "nose to tail", i.e. all parts of the animal, from the "nose to the tail", are not allowed to eat the "nose to the tail".nose to tail." Instead of consuming only common cuts such as steak or breast, this approach includes: organs (liver, heart, kidneys), bones and marrow, skin, tendons and cartilage.
• Those who are serious about CrossFit and who need extra help to meet the nutritional demands generated in this sport.
• If you are over 25 years oldThe production of collagen naturally decreases. From the age of 25 we lose an average of 1.5% of collagen. By the age of 50 we will have reduced the amount by more than 30%. This decrease in natural collagen production can affect skin elasticity and joint health.

How long does it take to notice the effects of supplementing with collagen?

The results are only visible with continued consumption and at least three months to notice improvements.

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* Sodium hyaluronate moisturizes the skin, improves elasticity, reduces wrinkles and lubricates joints, promoting their health and care.

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Extra benefits

Of course, having a good level of collagen will also help to maintain the good condition of the skin and delay its aging (study).

Conclusion

For CrossFit athletes, collagen is not an aesthetic supplement, but a functional one.

Its role in the integrity of tissues subjected to high impact. makes it an effective strategy to prevent injury, speed recovery and maintain performance.

Integrating it from the diet, training and smart supplementation is a decision that can make a difference in sports longevity.