Enhanced Collagen Protein Sport - Flavourless

As a holistic nutritionist and fitness coach, one of the most common questions I get from my clients is "Which supplements should I be taking?". Depending on your diet, health concerns, and symptoms, that answer always varies except for one, magnesium. Looking to get a night of restful sleep? Magnesium. Need help with post-workout recovery? Magnesium. Ate a big meal and looking for digestive support? Yup, you guessed it, magnesium. I discovered magnesium when searching for something to ease sore muscles and support deep uninterrupted sleep. As someone who works out daily and often goes to bed with a busy mind, my muscles and mind were becoming tired on all fronts! If I could find a supplement that did that and some...I’d be one happy (and rested), woman! I had been familiar with what magnesium offered and a few of the benefits it offered, but the more research I did, the more amazed I became with this mineral. Magnesium is a mineral but different from others, it's the 4th most needed and used mineral in our bodies. In fact, did you know every cell in our body contains magnesium and needs it to function? It is an essential mineral needed to perform hundreds of reactions that occur in our beautiful vessel. It is especially important when it comes to muscle function and recovery. Here’s why: Helps regulate muscle contractions, especially the heart! Helps with post-workout recovery by preventing a buildup of lactic acid, known to cause pain, tightness and muscle cramping after exercising Essential for the production of serotonin Helps to balance and control stress hormones. This is important for those who not only live a high stress lifestyle, but who work out a lot, causing additional stress on the body Is one of the essential electrolytes needed for efficient hydration Plays a huge role in our sleep, which is crucial for muscle repair, improving mood and keeping our energy high and stable! Taking it for a test run As divine timing would have it, my friends over at Organika were just about to release their newest Magnesium Citrate product, Soothe. I opted to try the watermelon & lime flavour first. A little bubbly, which took me by surprise at first, but having eaten dinner shortly before, was actually quite nice. I also learned after my second try with the unflavoured Soothe, if you let it sit for a minute, the effervescence settles down quite a bit. This made a lovely addition to my chamomile tea. The next morning I was pleasantly surprised to wake up to my alarm A) not groggy, which happens with many sleep aids, and B) not nearly as sore as expected after having had an intense ‘leg day’ the day prior. After several weeks of supplementing with Soothe I began to notice benefits in other areas. As someone who runs on all cylinders, I found myself in the ‘chill’ zone more often and content to be there. My post-workout recovery went very smoothly, with muscles not nearly as sore after big workouts and my mood and energy became much more consistent thanks to a good night’s sleep! Another benefit I wasn’t expecting was using the Watermelon Lime Soothe to curb my post dinner sweet tooth. Because it’s slightly carbonated and naturally sweetened, it stopped my craving dead in its tracks. The following week, I took the product with me on a work trip. I appreciated how well I was able to sleep, which can often be a bit rocky when out of routine. The bottom line I’m very excited about this new product from Organika and cannot recommend it enough. With an improvement in my sleep, muscle recovery and a noticeable difference in my stress levels and nervous system, safe to say, it has become a part of my nightly routine. Pairing Soothe with foods high in magnesium such as leafy greens, bananas, oats, and nuts and seeds are just a few delicious ways we can support our incredible bodies that give so much to us. Have you tried Soothe yet? Drop me a line and let me know what you think!

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.

What’s the difference? Which one do I need? The word collagen and protein do go together, but there is sometimes confusion around if they are the same thing.They are indeed different. They both cannot be consumed for the same reason; they serve different purposes. Let’s dive in... Collagen vs. Protein Powder Although collagen is a protein, it is not a complete protein. That means collagen does not have all the nine essential amino acids (the building blocks of protein). Protein powders serve the purpose of being consumed as part of your daily protein intake; therefore, it is a complete protein. Collagen serves a specific function, hence it contains specific amino acids, such as glycine and proline. What does that mean? It means, collagen isn’t consumed for the same purpose as protein powder. It is taken specifically as a function/benefit to replenish the lost collagen in the body. Whereas protein powder counts towards your daily macronutrients. Both are important. Why Use Collagen Powder Collagen is the most abundant protein found in the human body, in fact, there are multiple types of collagen. It is a structural protein that allows your skin to have elasticity, muscles to have buoyancy, joints and connective tissues to have flexibility, hair to have strength. However, as you age the amount of collagen your body produces and has decreases. That is why collagen supplementation is key. You cannot get enough amino acids to make more collagen from the conventional ways of eating protein. This is because collagen resides in ligaments, skin, bones, cartilage, and tendons... which are not consumed regularly. Also, it’s unlikely that you will consume enough glycine, for example, for your body to synthesize new collagen on its own. When to use collagen or protein powder If you are looking to increase your protein intake, build muscle mass, you may want to add protein powders into smoothies or recipes to help you reach your macronutrient goals. However, if you are not in that boat, you may not need to supplement with all the amino acids to rebuild new muscle. If you want to improve your joints, muscle recovery, hair, skin, and nails... then collagen is your best bet. With a protein powder, you get all amino acids to reach protein needs. With collagen, you are supplementing what you've lost so that you can improve and enhance your longevity and feel good from the inside out. And yes... you can use both. Just be sure to manage how much protein you are taking in one day to not exceed your daily maximums. For more questions on your nutritional needs, please contact us at care@organika.com and we would be happy to guide your or put you in touch with an RHN.