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What you need to know about collagen’s role in muscle mass. You may have heard that collagen is the most abundant protein in the human body and is a key component of all connective and fibrous tissue, including muscle, bone, cartilage, tendons, ligaments, blood vessels, hair, and skin (1). Collagen is vital for muscle health, because it accounts for up to 10% of the total mass of skeletal muscle tissue in the body (2). Because working out involves increasing muscle mass, let’s explore why collagen becomes important. Does collagen play a role in exercise? We have long understood that exercise causes stress and micro-trauma to working muscles and connective tissue (tendons, ligaments, fascia, etc.). The higher intensity the exercise, the higher the impact on the muscles. This micro-trauma is necessary and valuable; it is the primary driver that directs the body to build more muscle mass and to increase strength. However, repair of micro-trauma, and increasing muscle mass and strength is only possible if the correct protein and amino acid building blocks are available in adequate amounts. Extensive research has shown that ensuring adequate protein intake has a large positive impact on muscle repair and growth (3). What amino acids do you need for muscle growth? The essential amino acids most required for muscle growth and repair are leucine, isoleucine, valine and glutamine, all of which are found in all animal sources of collagen (4). As a great animal-based source of protein, collagen is a helpful addition to an athlete’s diet. Research comparing the use of animal and plant-based sources of protein in athletes has shown that equivalent amounts of a carbohydrate or soy-based protein supplement does not have as marked of an impact as animal-based protein on post-workout muscle building (5). Collagen is also high in the amino acids proline and glycine, which are particularly important for the strengthening and repair of tendons and ligaments. They may also help decrease the likelihood of exercise-induced injury (3). Collagen increases muscle with training. The research has found that collagen peptide supplementation in combination with resistance training has helped body composition by both increasing muscle strength and the loss in fat mass (7)(8). So whether you are working out for weight loss, or increasing muscle mass, supplementing with collagen can make a big difference than when just resistance training alone (9). How can I incorporate collagen into my post-workout routine? The standard daily protein requirements for most people are 1-1.5g/kg of body weight per day, although research shows increasing it up to 1.6-2.0g/kg per day can be beneficial in individuals doing more significant resistance training. It’s important to remember that many people, these days, are mindful of increasing their protein intake. When adequate daily protein is consumed, research shows that a moderate post-workout dose of protein is sufficient to promote muscle repair. Studies vary, but the suggested dose is between 6 and 20g of protein, taken 1-3 hours post workout (6). NOTE: You don’t need to be a high-level athlete in order to benefit from collagen supplementation. Organika's Enhanced Collagen Original or a Plant-Based Collagen Booster are excellent sources of amino acids. When used in combination with a whole foods diet including high quality protein, collagen is useful for anyone who is trying to build muscle, enhance their recovery and prevent injury. Dr. Jessica Eastman is a licensed and registered Naturopathic Doctor in clinical practice in Vancouver BC, an experienced faculty member at the Institute of Holistic Nutrition, and the founder of Thrive Clinical Mentorship. Jessica strongly believes in integrative medicine and the value of a supportive community where patients, clients and clinicians can work together. REFERENCES Sibilla, S., Godfrey, M., Brewer, S., Budh-Raja, A., & Genovese, L. (2015). An overview of the beneficial effects of hydrolysed collagen as a nutraceutical on skin properties: Scientific background and clinical studies. The Open Nutraceuticals Journal, 8(1), 29-42. Gillies, A., Lieber, R. (2011). Structure and function of the skeletal muscle extracellular matrix. Muscle Nerve, 44(3): 318-331. Wells, D. (2009). The post-workout protein puzzle: which protein packs the most punch? Strength and Conditioning Journal, 31(1): 27-30. Gauza-Wiodarczyk, M., Kubisz, L., Wiodarczyk, D. (2017). Amino acid composition in determination of collagen origin and assessment of physical factors effects. International Journal of Biological Macromolecules, 104(Pt A):987-991. Philips, S. (2011). The science of muscle hypertrophy: making dietary protein count. Proceedings of the Nutrition Society, 70(1): 100-103. Schoenfeld, BJ., Aragon, AA., Krieger, JW. (2013). The effect of protein timing on muscle strength and hypertrophy. Journal of the International Society of Sports Nutrition, 10(53). Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. 2015 Oct 28;114(8):1237-45. Kirmse M, Oertzen-Hagemann V, de Marées M, Bloch W, Platen P. Prolonged Collagen Peptide Supplementation and Resistance Exercise Training Affects Body Composition in Recreationally Active Men. Nutrients. 2019 May 23;11(5):1154. Oertzen-Hagemann V, Kirmse M, Eggers B, Pfeiffer K, Marcus K, de Marées M, Platen P. Effects of 12 Weeks of Hypertrophy Resistance Exercise Training Combined with Collagen Peptide Supplementation on the Skeletal Muscle Proteome in Recreationally Active Men. Nutrients. 2019 May 14;11(5):1072.

Are all sports drinks supporting your hydration needs and should you be using them? The terms "sports drinks" and "electrolyte drinks" are often used interchangeably, but there can be some differences in their composition and intended use. Sports Drinks Sports drinks are beverages specifically formulated to replenish fluids, electrolytes, and carbohydrates during or after intense physical activity or prolonged exercise. They are designed to provide hydration, energy, and electrolyte replacement to support athletic performance. Sports drinks typically contain a mix of water, electrolytes (such as sodium, potassium, and magnesium), carbohydrates (usually in the form of sugars), and sometimes vitamins. The key thing to note is that there most often is sugars in these drinks, which counteracts them being necessarily “healthy.” This is why many sports drinks are not often recommended by nutritionists, due to added sugar and added calories. Excessive consumption can have negative health effects, especially for individuals who are not engaging in intense physical activity. Electrolyte Drinks Electrolytes, on the other hand, refer to beverages that primarily focus on replenishing electrolytes and maintaining fluid balance. They may or may not contain significant amounts of carbohydrates. Electrolyte drinks can be used in various situations, including rehydration after physical activity, management of dehydration due to illness (such as diarrhea or vomiting), or simply to maintain electrolyte balance in everyday life. Electrolyte drinks typically contain a blend of electrolytes such as sodium, potassium, magnesium, and sometimes calcium. They may also include flavours or additional ingredients for taste. What they don’t tell you It's worth noting that the specific composition and effectiveness of sports drinks and electrolyte drinks can vary among brands and products. It's important to read the labels and choose products that align with your specific needs, whether it's supporting athletic performance or replenishing electrolytes in other contexts. Just because a product has one or two ingredients in it which are important after a workout, we must look at the whole product. Look at the amount of sugar and food colouring in sports drinks. Bottom line: Avoid sports drinks because what you really need to replenish are electrolytes – so opt for those! Discussing your needs with a nutritionist is a great start if you are unsure. Your questions about sports drinks vs. electrolytes answered Do you need electrolytes for fitness/athletics? The need for electrolytes for fitness or athletics depends on many factors. However, anyone exercising and sweating even just a little bit needs electrolytes. Most people are already deficient in electrolytes and use only water to hydrate. Organika’s Electrolytes are safe enough for daily hydration no matter the activity level... and they contain 0 g sugar. Are specific electrolytes important? All electrolytes are equally important for maintaining proper electrolyte balance. The primary electrolytes lost through sweat are sodium, potassium, calcium, and magnesium. Each of these minerals plays a unique role in the body, such as regulating nerve and muscle function, maintaining fluid balance, and supporting energy production. The actual individual electrolytes may depend on the individual’s needs. For example, a long-distance runner or someone participating in hot yoga will need a higher amount of sodium as we lose more sodium by sweating than other electrolytes. When should you consider Electrolytes Extra Strength? The need for Electrolytes Extra Strength depends on the individual needs, activity level, and if they are in a hot or humid environment. Electrolytes Extra Strength would be suitable for those who are going on a hike on a summer day, a long-distance runner, or someone taking a hot yoga class. Every day Electrolytes, are for most people. They are a balanced blend of Electrolytes. These can be great for individuals who are looking to replenish electrolytes and stay hydrated. These may be suitable for those exercising, coming back from an illness or just looking to stay well hydrated. Learn more: The Science of Electrolytes This article has been reviewed and approved by Registered Holistic Nutritionists Stephanie Lannon and Joleen Gruber

Do collagen supplements support weight management or other fitness goals? Collagen has exploded on the health scene for good reason. It helps boost the elasticity and integrity of our skin, supports our joints and muscles, and helps strengthen our gut lining. But what about weight loss? Can a collagen supplement help support weight loss goals, and if so, how? Collagen is the most abundant protein in the human body, accounting for about 30% of the body’s total protein. It is present in all of our tissues and organs, and is essential for many physiological processes. Let’s break down how collagen can support weight loss ... Source of Amino Acids As a source of protein and amino acids, collagen may drive weight loss because it helps with ‘satiety’, our feeling of fullness. When we feel full, with steady blood sugar levels, we tend to eat less and crave less sugar. Although not a complete protein, there is associated muscle mass support and building that is supported when coupled with resistance training. The more muscle we have, the more calories we burn at rest. Organika’s Essential Aminos Enhanced Collagen Protein is a great addition to your routine especially if weight loss is part of your goals, because with all 9 essential amino acids; this collagen powder IS a complete protein. Joint Support Collagen’s ability to strengthen and support our joints, is another way it may aid in weight loss. People living with joint pain, especially Osteoarthritis, know how limiting it can be on their ability to exercise. As collagen is essential for healthy connective tissue in joints, tendons and ligaments, supplementing may help reduce pain, allowing for increased physical activity. Try Enhanced Collagen Bone & Joint for added supplements and support to support aching joints, muscles and further build bone density. Gut Health Maintaining a strong gut lining is important for how our body digests, absorbs and utilizes nutrients from our food. Collagen plays a role in building healthy connective tissue throughout the digestive tract. It also helps ensure a good balance of bacteria. By supporting the gut, collagen helps aid in digestion, immune function and weight loss. For added gut health benefits, try Full Spectrum Collagen 1, 2, 3, 5, 10 – a multi-sourced collagen that also includes chicken broth for added protein and gut health benefits. Beyond Weight Loss Collagen may extend beyond weight loss, in its capacity to help deal with the unwanted side effects of weight loss like loose skin. By strengthening the dermis layer of the skin, collagen may help reduce the appearance of cellulite and sagging loose skin. Studies have shown that supplementing with hydrolyzed collagen peptides help to tighten the skin, improving its integrity and texture. Looking for fat burning? Let’s take it one step further if weight loss and fat burning are your goal. While collagen helps in the ways above, you can add other nutrients that assist in weight loss to any collagen. Organika has done the work for you with Metaboost Fat Metabolizing Complex. This collagen powder offers the same Enhanced Collagen protein from hydrolyzed grass-fed bovine collagen peptides... PLUS has other natural ingredients such as L carnitine and Garcinia to help boost your metabolism. This powder helps to keep you feeling fuller long, burn fat, and support weight management. As you can see, the benefits of collagen are wide ranging. Along with all the reasons we love collagen to support our healthy lifestyle, we can now add weight loss to that list.