Walk into any gym and ask people want their goals are...
Most will say to "lose weight!" as it's the common mindset in the fitness world, along with the quest to learn about which supplements will help us do it faster.
One supplement getting lots of attention recently is Bovine Collagen; but will it help us shed the kilos?
Let's explore the science of the supplement and inform you on whether or not you should take collagen to reduce body fat.
Bovine Collagen's role in our body
There are collagen types that derive from marine life or cattle, but Bovine Collagen comes from cows.
Collagen is a protein found in abundance in your body (30% of our protein concentration) and forms our bones, tendons, ligaments, muscles and blood vessels. And it's for this reason the word "collagen" derives from the Greek word meaning "glue", as it's more or less holding us together!
But what about fat loss? Let's take a look at the evidence.
Bovine Collagen: Does it help me lose belly fat?
As we mentioned, Bovine Collagen is a protein, which means immediately it assists with weight loss:
- Protein will keep youfullerthan carbohydrates or fat, meaning you're less likely to overeat.
- Protein has just4 caloriesper gram. Fat packs a much larger 9 calories per gram (carbohydrates also has 4).
- You burn lots of caloriesjust by eating protein. The energy required to break protein down and digest it costs30%of the calories. For example, eat 100 calories from protein, and you're consuming only about 70 calories. This percentage is just 0-3% for fat and 5-10% for carbohydrates.
These are some of the key reasons why a high-protein diet is recommended for fat loss. Whether it's a flexible dieting approach, a keto diet, intermittent fasting or anything else, the protein content must be high.
Whey Protein vs Bovine Collagen protein for weight loss: which is better?
Bovine Collagen is basically all protein. To give you an indication, our Bulk Nutrients Hydrolysed Collagen Peptides (HCP), contains 22 grams of protein per 25-gram serving. That's nearly gram-for-gram pure protein!
But is collagen the same as your standard whey protein? Does it keep you full just the same? Well maybe not. Although more research is needed, it may just better.
One study into elderly women found collagen was 40% more filling than the same quantity of whey, whereas other studies have found the opposite.
The best thing to do is try Collagen protein to see if you experience higher levels of satiety like the subjects in the first study.
Latest research on Bovine Collagen for weight loss
Research has examined this directly and found favourable results. In a double-blind, placebo-controlled, randomised trial, over 70 women performed resistance training for 12 weeks; 3 sessions per week. They had either 15 g of collagen peptides or a placebo daily. They found the collagen group lose significantly more body fat than the placebo group.
Another study into collagen peptides in elderly men yielded similar results - a reduction in fat-free mass. The men were suffering from sarcopenia (muscle wastage) and gained more strength and muscle size too!
Further research into recreationally active men in their 20s also found a reduction in fat-free mass. The men received 15 grams of collagen peptides within 60 mins after training, performing three full-body workouts a week.
Will Collagen help you reduce cellulite?
Those looking to reduce body fat are also looking to reduce the appearance of cellulite. Cellulite affects ~85% of women over the age of 20, and one study investigated whether or not collagen helped reduce its appearance.
105 normal and overweight women aged 24–50 years with moderate cellulite were randomised to receive a daily dosage of 2.5 g collagen peptides or a placebo over 6 months. Their cellulite was examined before the study, and after 3 and 6 months. The researchers found that in normal women, the collagen treatment led to a statistically significant decrease in cellulite, and a reduced skin waviness on thighs. Normal density was also improved.
In the overweight women, the effectiveness of the collagen was also found, but not to the same degree as in women with normal weight.
Fat loss: How much collagen do I need per day?
Research says 2.5 to 15 grams per day. To maximise the potential benefits of collagen for weight loss, we've got you sorted with our Bulk Nutrients Hydrolysed Collagen supplement, which boasts 22 grams per serve!
It boils down to this: collagen has been shown within numerous studies to aid in fat loss. Due to its high protein concentration, it's definitely an ally when fat loss is the goal. Moreover, collagen may even help with the appearance of cellulite! Collagen is a recent addition to the world of supplements, and although more research is needed, the current literature supports it as a weight loss supplement.
