Dishin’ with the Dietitian: All About Collagen!

Dishin’ with the Dietitian  – Q+A with Whitney Stuart, RDN (my Dallas Duo co-founder!)

Good Morning!  Whitney and I were featured on NBC5 DFW last night, sharing the scoop about Collagen!  Whitney gave a helpful breakdown of the science behind the popular supplement and I shared how I use it (coffee!) and the benefits I’ve experienced from regular use.  And, to go along with this segment, we’ve partnered with our friends at Vital Proteins to share a Collagen Care Package Giveaway on instagram!      

The segment was a great resource and we decided to expand on it and share the info here, too.  We’re thinking about adding this series to the blog!  Addressing nutrition and healthy lifestyle questions with the insight of an RDN…Dishin’ with the Dietitian!  What do y’all think?  We would definitely take reader submissions for topics…

All About Collagen

Q.  What is collagen?

A.  It’s just a structural protein; our cartilage, tendons, ligaments, skin and bone. Essentially, collagen is the glue that holds us together.  Gelatin is the cooked form of collagen and contains the same beneficial amino acids as the whole source of collagen. It’s naturally consumed through animal sources such as chicken, bone broth or supplements. Example: the jelly like juices n the pan after you cook a chicken; that’s gelatin!

Q.  Collagen peptides; how are they different?

A.  This cooked version of collagen doesn’t gel, or thicken, when cooled. It’s hydrolyzed (broken down)and more easily digested in it’s short chain amino acids form.

Q.  Can I use collagen as my main protein source?

A.  Collagen isn‘t a complete protein; a strong reason we recommend a diverse diet of whole foods! But it is rich in a few important amino acids: glycine and glutamine. These two are helpful for liver detox function (yes- the liver detoxes your body better than juice cleanses!), gut health and digestion, bones and joint health, although with our skin elasticity and tissue repair.

Q.  How much collagen should I start with?

A.  1 scoop (2 – 2 1/2 Tablespoons) is a good starting point. Sick, higher than normal protein needs, recent surgery or have a leaky gut? Consider up to 2 scoops (20g). There’s really no benefit at consuming more than this per day. You need balanced meals, girl.  Shop favorite Collagen products below!

 Q.  What are other ways I can get collagen in my diet?  

A.  Most collagen is bovine based (from a cow!) but there are also marine options (I use these as a I have a beef allergy and it tends to upset my stomach). Want to keep it whole? Me too! Try bone broth, a natural way to obtain it, along with other micronutrients.

Q.  What are the benefits I may experience and how long does it take to notice a difference?

• Improves joint and bone health: Cartilage through the body, protects your bones from rubbing against one another. as you age your ability to produce the collagen decreases. Supplementing your diet with collagen peptides or gelatin is an easy way to support joint health – it also contributes to the increase in bone and mineral density.
• Builds and maintains a healthy gut barrier and supports good digestion: Glutamine and glycine, the amino acids abundant in gelatin and collagen peptides, are essential for healthy digestion. Glutamine supports the healing and growth of new cells in the intestinal tract.Glycine supports bile salt production; which easily break down dietary fats.  
• Immunity: Glutamine also supports a strong immune system; it’s production decreases when you’re sick and stressed. It’s essential; speeding recovery from injury, infection, anything that your body sees as a threat.
• Liver Detoxification: Glutamine and glycine found in collagen support of your body’s natural detoxification processes. Again, better than a juice cleanse! Your body is an incredible, self-sustaining system.

Q.  How do YOU prefer to use it?

I just use it once a day! Either in the AM in my coffee or later in my midday smoothie.

• Try my favorite way to incorporate collagen here, in a frothy colla-ccino and my VPFC smoothie.
• Andrea loves to mix hers into her coffee with Vanilla or Hazelnut nutpods dairy free creamer, to create her own Collagen Coffee!

Collagen Takeaway:

Remember, collagen is not a silver bullet. Currently, the strongest research shows it’s benefit post-surgery and joint repair in conjunction with physical therapy.

If you eat grass fed quality animal-based protein several times a week, you’re probably getting enough collagen. But, if you have started to make more healthful choices and may not consume enough protein (coming off the carb train!) then this may be a good bridge to healthier choices. Do not discount the importance of a whole foods diet with leafy greens, lean meats, nuts seeds, a probiotic source, healthy plant based fats and wild sources of omega-3 fatty acids!

If you have a topic idea or question for our Dishin’ with the Dietitian series, please comment or email me, andrea@loubiesandlulu.com.  Thanks for stopping by!  Have a great day!  

Favorite Collagen Products…