What is collagen?
Collagen is part of the family of proteins known as “structural,” like elastin and keratin. It consists of a chain of amino acids, including glycine, proline, and alanine.
A major component of bones, muscles, and skin, it ensures the maintenance and cohesion of connective tissues.
While naturally produced by the body, it can also be sourced from consuming collagen-rich foods or through dietary supplements.
Read also | How to choose the best collagen?
Collagen is mainly known as the body’s “cement.” But it also plays a role in weight gain.
Like any protein, it is a nutrient in its own right. It provides a caloric and energy supply.
Does collagen cause weight gain?
It provides about 4 kCal/gram. Generally, a daily intake of 2.5 to 10 g of collagen is recommended, which represents a maximum of 40 kCal/day.
It is quickly used by the body to strengthen tissues, stimulate metabolism, and produce energy.
Thus, its caloric intake is relatively low, provided that the dietary supplement chosen is without sweeteners and without added sugars.
Collagen does not cause weight gain per se. However, it can accompany a high-protein diet and help to gain weight healthily.
How does it contribute to healthy weight gain?
It reduces fat mass
As shown in this study, collagen supplementation helps to burn fat.
Thus, the consumption of collagen peptides has helped reduce body fat in overweight adults.
And this without reducing calorie intake or increasing physical activities. It notably limits fat storage and regulates the metabolism of lipids.
Collagen is therefore interesting for supporting weight gain while promoting the reduction of fat mass.
It supports muscle mass
Besides acting as a fat burner, it supports what is known as “lean” muscle mass. In the context of weight gain, it helps to build muscle rather than fat.
The Type 3 collagen, present in muscles, notably participates in muscle building and regeneration. As shown in this study, it increases strength and lean mass.
It thus helps to reduce fat mass while preserving muscle integrity. That’s why it is often consumed by athletes.
It helps reduce cellulite and stretch marks
Weight loss or gain can be accompanied by cellulite and/or stretch marks, especially if it is rapid. In this case, the skin cells are altered: they lose cohesion, resilience, and elasticity.
Oral intake of collagen or the application of creams externally improves the appearance of the skin.
During this study, collagen peptides reduced cellulite. They also smoothed the “orange peel” appearance, which forms ripples on the skin’s surface, particularly on the thighs.
At the same time, collagen improves skin density, contributes to firmer skin, and provides suppleness and elasticity.
