Weight loss often leads to muscle loss. For many, the goal is not just to lose weight, but to maintain a healthy and toned body. This is where collagen comes into play – the protein that not only supports the skin and joints, but also plays a key role in building and maintaining muscle. In this article, we will look at how collagen helps preserve muscle mass during a diet and how to use it effectively.
What is collagen?
Collagen is the most abundant protein in the human body. It builds the structure of the skin, tendons, joints, bones and muscles. With age, its synthesis gradually decreases, leading to weaker muscle tissue, sagging skin and joint pain. During active diets or low-calorie intake, the risk of muscle loss increases, especially if the body does not have enough protein to maintain muscle.
Collagen as a source of amino acids for muscles
Collagen protein contains specific amino acids such as glycine, proline and hydroxyproline, which are involved in the construction and regeneration of tissues. Although it is not a complete protein, collagen complements the amino acid profile of the diet and supports recovery after exercise. Studies show that adding collagen to the diet can contribute to increasing muscle mass when combined with strength training.
Collagen and maintaining muscle mass during a calorie deficit
When the body is in a calorie deficit (when losing weight), it begins to use stored resources – not only fat, but often muscle as well. To avoid this, adequate protein intake must be ensured. Collagen supplements, especially in hydrolyzed form (collagen peptides), are easy to absorb and can be an excellent part of the protein balance. This is especially important for women on a diet, who often consume less protein.
Synergy between collagen and physical activity
Collagen supports not only muscles, but also joints, tendons and connective tissue. This is key when dieting and physical activity are combined. If you are training to maintain muscle but are experiencing joint pain or stiffness, collagen can help reduce inflammation and improve mobility. This way you can stay active longer and more effectively, which in turn helps maintain muscle mass.
How to take collagen while dieting?
For maximum effect, take collagen in the morning on an empty stomach or after training – when the body most effectively absorbs amino acids. Combine it with vitamin C – it is necessary for the synthesis of new collagen in the body. A good option is collagen peptide powder, which can be added to water, coffee, smoothies or other drinks. The recommended dose varies between 5 and 15 grams per day, depending on your needs.
Is collagen suitable for any diet?
Collagen supplements are suitable for most diets – including ketogenic, low-carb and paleo diets. They contain no carbohydrates, fats or sugars and easily fit into a calorie-restricted diet. However, it is important to choose high-quality supplements without artificial flavors, fillers, or allergens.
Choosing a Quality Collagen Supplement
Not all collagens are created equal. When choosing, consider the following:
Type of collagen – types I and III are best for skin and muscles.
Origin – marine collagen is better absorbed, while beef collagen is richer in amino acids.
The form – hydrolyzed peptides are absorbed the fastest.
The content – choose products with added vitamin C or hyaluronic acid.
Conclusion: collagen – an ally of a slim and strong figure
If you are on a diet and your goal is not just to lose weight, but to maintain or even improve your muscle mass, collagen can prove valuable ally. Combined with physical activity, quality food and proper body care, it will not only support your muscles, but also improve your overall health, tone and appearance.
