Last week I mentioned that I was going to look into using collagen as a nutritional supplement to help my PT tendon heal. I’ve been doing a little bit of research and thought I would share what I have learned, including my favorite recipe for adding collagen and gelatin into my diet!
Collagen and Gelatin: What’s the Difference?
I first came across collagen as a nutritional supplement with multiple health benefits, including the support of healthy tendons. As I looked into this, I also found information about gelatin and got confused until I learned the difference. Basically, gelatin is the cooked form of collagen. Since the sources of collagen (animal bones, skin, and scales) are not eaten raw, this is the form of processed collagen that forms a gel when mixed with hot liquid.
There is also collagen hydrolysate, which is collagen that is processed more intensely. The greater processing means it can be used in regular drinks like water, coffee, or smoothies. Some people have an easier time digesting collagen in this form. However, both gelatin and collagen hydrolysate are broken down into the same amino acids when digested, and therefore have similar benefits.
Why do we need collagen?
Collagen is a protein that helps to form the structure of our bodies. It supports strong bones, flexible joints, and smooth skin. While our bodies can make collagen on its own, we produce less as we get older. Also, the food we eat in a typical modern diet today doesn’t include the same amounts that it used to.
Why would runners benefit from collagen?
Clearly, it sounds like anyone could benefit from this. There are a few specific reasons why runners may appreciate collagen:
Helps with muscle repair
Faster recovery
Satiates hunger
Promotes restful sleep
Supports the re-growth of joint tissue and can help relieve joint pain
Helps keep bones strong
How to include collagen and gelatin in your diet
Collagen can be added to just about anything! Smoothies, baked goods, oatmeal, even plain water! Gelatin is a little bit trickier, since it needs to be mixed with a hot liquid. Bone broth is a natural source of gelatin, but you can also purchase gelatin in a powder form and use it in soups, stews, sauces, or to make homemade jello/gummies.
So far I have been used this collagen powder in my smoothies, and this gelatin to make gummies following this recipe.
Whenever I consider trying something new to improve my running or prevent/recovery from injuries, I think about the risk/benefit ratio. For something like collagen I see low risk and high benefit, because even if it doesn’t cure my injury it can still have many other health benefits. Other than the cost (about $25 for 10 ounces of each powder) I don’t see there being any risk in giving this a try.
Being that I am throwing everything I have into healing my injury, it will be impossible to know exactly what helped. But hey, if Lauren Fleshman suggests something for helping to heal an injury, it’s gotta be worth a try, right?
I was not compensated or asked to write this post, I just wanted to share what I have learned about collagen and gelatin. This information should not be taken as medical advice. Also, this post contains affiliate links- thank you for your support!
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The Cognitive Dissonance of Being a Chronically Injured Runner
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Running Workout Roundup for the Off-Season
Have you ever taken collagen or gelatin?
What types of supplements do you take to support your health and/or running?
How do you decide if you will try something to prevent/recover from injury?
i keep reading about collagen and gelatin as supplements so thank you for explaining it! I actually don’t take any supplements. please keep me posted if you find this works for you!
I will! I needed a protein powder to use in smoothies anyway so I figure this will be good to try.
Hmm…that is “food” for thought! Definitely something to think about adding!
Pretty interesting, right?
I was obsessed with Vital Proteins Collagen last summer! I don’t know if it really helped me, but I will say that it was my favorite protein powder ever 😀
Yeah, I’ve heard a tonne of good things about this stuff. I kinda want to try it.
You should definitely give it a try!
And since I needed a protein powder anyway, this seemed like the perfect one to try!
I haven’t heard about collagen and gelatin for runners. So many supplements, so little time!!! I guess I could throw them in my smoothies–heck, everything has been going in there lately!
Ive been using it in smoothies but I needed a protein powder anyway. Its hard to keep track of all the supplements that are out there!
This was informative. Please keep us posted as to whether you find it adds any benefits. I have found over the years that sources of nutrients from actual food is the way to go. My dad invented and developed drugs as a career and always preached Whole Foods. A balance of everything in moderation makes a really happy life and body. 😎🌈. Too much emphasis on healthy and not healthy. People use the word “clean” and I cringe. Food is enjoyment and there is way to much time, thought and talk about it. It’s just a normal part of daily life. Years ago people weren’t so obsessed!! Enjoy the weather and hope your injury heals in this season.
I agree with you that getting nutrients from food is ideal. I struggle with getting everything I need from food so there are a few supplements I take. And you are so right that food is just a part of life and we seem to put a whole lot of energy into it.
This is so interesting. I got stuff to make home made gummies a few months back but never did anything with it. I think nows the time!
You should definitely try the gummies! It makes me feel like Im eating candy thats actually good for me!
I won a few items from Vital Proteins through a giveway last month. Once I receive them, I’ll definitely refer back to this post for ways on how to incorporate the powder into foods!
Thats awesome that you won a giveaway! I hope you enjoy the powders!
I absolutely love to try stuff. It’s kind of a curse.
I can’t remember if what I have is gelatin or collagen, but when I remember, I throw it into stuff. Because my tendons do tend to get inflamed easily.
Trying new things can be fun! Especially if they help us to stay healthy and run better.
I hope these help you with your injury! I take a few supplements that my dr recommended -! omega 3, probiotics, and vitamin D during rainy season – but other than that I try to get everything from real food. There’s so often more hype than definitive research around some supplements.
I totally agree! I tend to stay away from supplements other than the ones you mentioned, and sometimes I take magnesium, because I know I don’t get enough of those from food. This seems like its worth try because I definitely don’t get any collagen in my diet.
I honestly never knew anything about collagen or gelatin, so I appreciate you sharing this information! It definitely looks worth investigating – please keep us posted on how it works for you!
I will! Im sure its not a cure-all, but if it can provide some benefits Ill be happy.
Collagen is so beneficial! I’ve never tried the powder form (although I’ve been curious to try the gelatin gummies you made) but we try to make bone broth on a regular basis. Hope it helps!
I need to make bone broth- honestly it just sounds intimidating and time consuming, but I would rather get collagen that way than through powders. However, these are convenient and I know that Ill be able to incorporate them into my diet regularly.
Interesting! I have heard of those items, but never knew what they were. I take biotin for hair/nail growth everyday and also calcium/vitamin D.
Ive never taken biotin but thats one Ive been curious about.
This is interesting! Yet another supplement LOL I’m gonna head over and check out your gummy recipe!
Haha so many supplements, right? Its not my recipe but you should try it anyway!
Thank you for doing the research – and sharing! After recovering from a pulled hamstring, now I’m dealing with a strained adductor – or maybe it’s a sprained ligament, who knows. Anyway, as you can imagine, I’m looking for ways to help with recovery and hopefully prevent future injuries!
Im sorry to hear about all your injuries! Not sure if this will be the answer but I feel like it can’t hurt when we are desperate to get back to feeling like ourselves!
I have seen that Vital Proteins brand BLOWING UP on Instagram lately, so I’m glad to have found your post! I’m intrigued by collagen and love learning more. Thanks for a great, informative post!
Glad you found it helpful! I have seen alot about Vital Proteins too but never really paid attention until it seemed like something I could benefit from!
Informative post! I have many clients who use collagen powder but I have never tried it myself. I like the gelatin gummy ideas!
The gummies are such a great snack!
I have heard about this vaguely but thanks for adding more info. When you have an injury it’s like you become desperate to find one little thing that can help. Hope this helps you!
Yep I am definitely desperate for anything that will help!
I have heard a lot of people talking about it and it will be interesting to see if you find it beneficial.
There does seem to be quite a bit of hype about it these days! Hopefully I’ll notice a difference.
As a fellow injured runner, (partial plantar plate tear,) I’m very grateful for this post! I’ve been taking a hydrolyzed gelatin supplement for my skin, (although not regularly enough,) but I need to also give your gummy recipe a try. For my ligament tear, I’m also taking turmeric curcumin, horsetail, and rhus tox since it can help with soft tissue damage. Not sure which will work the best, but I’m hitting this injury from all angles!
Oh wow, Im so sorry about your injury! I hope all the supplements help and you heal quickly!
I used to include collagen in my smoothies but I stopped and have no idea why – definitely want to start adding it back in again!
Its perfect for smoothies and so easy to add in there!
I love adding collagen to my smoothies or coffee whenever I remember. I also take a collagen supplement before bed every night 🙂
I’ve considered trying a supplement but figured I would start with the powder. Definitely something to think about though!
I finally found a store in Canada that carries Vital Proteins, and am excited to start adding collagen and gelatin to my diet to see if it helps with repair and recovery.
Thats great that you were able to find it! I hope you like it!
I’ve been aware of collagen, mostly as a remedy for sagging skin, but I’ve never supplemented it. Interesting research. Thanks for sharing it!
Theres definitely supposed to be good results for the skin, so that would just be an added bonus!
This is the first I have heard of this but sounds easy to add to my smoothie routine. I do have an allergy to beef so I be careful what my supplements are made from. Keep us posted on how it goes.
If you have an allergy to beef I would definitely be careful about this, especially the gelatin!
Very interesting! I’m glad you are finding things that are working to help get you healed. I don’t love gelatin, so I would probably have to take a pass on that.
The gelatin definitely isn’t for everyone. With the collagen powder its nice because you can add it to just about anything!
I hope this works for you. I have a hard time getting past the animal bone part. I just remember back in the day finding out what Jell-o was made out of and it completely freaked me out. I’ll be interested to see if you have good results!
Im sure the animal parts grossed me out alot when I was younger. Now it doesn’t bother me.
Can you taste it? Seems interesting.
I don’t taste it…the gummies taste mostly like whatever juice you use (so in this case, cherry juice). Ive been using the collagen powder in smoothie, and I did notice a bit of a powdery taste but its mostly covered up by everything else in the smoothie.
Thanks for this great info as I didn’t know much about collagen and gelatin uses for athletes. I will definitely take a look at the homemade gummy recipe too!
I hope you like it if you decide to give it a try!
I have been taking collagen hyrdrolysate for a few months now. I add it to my morning oats or yogurt power bowls. It’s got a nice dose of protein in it too. The biggest difference I’ve seen is in my nails so far. I’ve never had weak nails but they are definitely a lot harder and grow faster. Hopefully it’s speeding up the healing process in my body too!
I’ll be interested to see if I notice any improvements in my nails! I really hope its helping you to heal!
I’ve been adding half a scoop of grass fed collagen to my coffee everyday for the past 2.5 ish months. I started taking it primarily for my skin (I have horrible cystic acne scars from girlhood) but also because I knew any other benefits would roll over to help with marathon training. I don’t know how much it’s helped with everything else, but my skin is so much better. I’ve even gone to work without foundation on my face which is HUGE for me. I hope it helps you with your injury! Sending you all the good vibes.
Thats great that you have seen improvements with your skin! I haven’t tried it in my coffee yet but that would be a good way to get it in on days that I don’t have a smoothie.
Interesting! Great info. Does the powder have a flavor? Hope it helps with the injury.
Nope, there’s no flavor so you don’t taste it in a smoothie. Thanks!
I have never taken collagen or gelatin as a supplement, I do drink bone broth. inwoild give this a try.
I need to try making bone broth! Ive heard great things about that as well.