Collagen is a form of protein that makes up much of the human body. As a supplement, it comes from animal sources like cows, oxen, pigs and sheep. Collagen supplements come hydrolyzed, meaning that they have been predigested by treatment with enzymes. This allows them to supply free form amino acids that can add protein to your diet and aid weight loss. In addition, collagen supplements may help stimulate the production of type 2 cartilage to improve joint health. Some even purport that the specific amino acids in collagen may have restorative, rejuvenating and anti-aging effects on the body.
Step 1
Take a serving of collagen upon waking to help jump start the metabolism. Collagen can provide up to 15g of protein per two tablespoons. Taking a high-quality source of amino acids when you first awake helps control high levels of cortisol, says "The Cortisol Connection" by Shawn Talbott. Cortisol counteracts your weight loss efforts by signaling the body to eat metabolically active muscle and store fat in trouble areas.
Step 2
Have a serving of collagen between meals as a liquid protein supplement or snack. Increasing daily protein intake supports weight loss because it prevents hunger, controls blood sugar levels and has a thermic or fat burning effect on metabolism, according to "The Abs Diet" by David Zinczenko. You can swallow collagen liquid from a tablespoon or mix it into juice or smoothies.
Step 3
Add collagen supplements to meals to increase the protein content. "Xtreme Lean" authors Jonathan Lawson and Steve Holman recommends taking in 20 to 30g or more of protein at each of your meals. Dietary protein helps control the glycemic response to meals by decreasing the insulin spike that can cause body fat storage. In addition, the aforementioned thermic effect of protein causes the body to use more energy to digest a meal by to as much as 30 percent of the calories contained in protein-rich foods.
Step 4
Divide your daily nutrition into five to six meals and snacks to keep metabolism going strong and promote weight loss, says Mackie Shilstone in "The Fat Burning Bible." Obviously you cannot get all of your protein from liquid supplements. Instead, include lean sources of protein like fish, turkey, chicken, eggs and/or whey protein. Eat low-glycemic carbohydrates like brown rice, whole-grain breads and pastas and sweet potatoes. Include healthy fats like olive oil, omega-3, avocados, nuts and seeds.
Step 5
Take collagen before a workout to provide your body with the needed amino acids for proper muscle function and recovery. Since collagen has been treated with enzymes for easy digestion, it quickly absorbs to provide amino acids. For optimum benefit, take collagen supplements during your workout, immediately after your workout and before bedtime.
Tips and Warnings
- Include a resistance training and cardiovascular workout three to five times a week for faster weight loss results.
- Never follow a liquid diet solely relying on protein supplements for all of your calories because this can actually slow down your metabolism and lead to dieting plateaus.
Things You'll Need
- Collagen supplement
References
- "The Cortisol Connection"; Shawn Talbott; 2002
- "The Abs Diet"; David Zinczenko; 2004
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" Supplements 101; Jim Stoppani, PhD; January 2010
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