KoopCast Collagen Supplementation for Ultrarunning with Luc van Loon, PhD and Keith Baar PhD #206
Nov 30, 2023
Luc van Loon, a leading expert in exercise physiology, and Keith Baar, a collagen research authority, delve into the nuances of collagen supplementation for ultrarunners. They discuss the limitations of collagen's benefits on muscle synthesis and the importance of dietary protein for athletes. The dangers of heavy metal contamination in collagen sources, especially from bone broth, are highlighted. The pair emphasizes a holistic approach to athletic performance, advocating for balanced nutrition and physical activity over reliance on supplements.
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Collagen's Composition and Muscle Effect
- Collagen is a protein rich in glycine and proline but a poor source of essential amino acids like leucine.
- Muscle collagen responds to exercise but collagen supplementation has yet to show clear benefits for muscle protein synthesis.
Limited Evidence for Collagen Supplement Benefits
- Collagen supplementation has not been shown to increase muscle connective protein synthesis acutely or after training.
- Benefits for tendon and ligament collagen remain unclear due to difficulty of measuring these tissues in vivo.
Optimize Load Timing Over Supplements
- Tendons and ligaments respond better to properly timed load and rest cycles than to nutritional supplements alone.
- Splitting exercise into smaller sessions enhances connective tissue adaptation better than a single large session.
