Mark’s stated it earlier than: He advocates for collagen to become the fourth macronutrient. Collagen helps collagen-based constructions within the physique, akin to fascia, ligaments, tendons, cartilage, pores and skin, nails, and hair, and most of us simply don’t get sufficient of it from meat, dairy, eggs, or plant proteins. Be taught extra in regards to the essential function glycine, the first amino acid present in collagen protein, and take a look at our inventive culinary methods to incorporate extra collagen in your eating regimen.
Causes to Embody Collagen in Your Eating regimen
Most individuals regard amino acids in one in every of two methods: important, that means our our bodies can’t synthesize them, or inessential, that means our our bodies can. There’s additionally a 3rd class of amino acids: conditionally important, which turn out to be important in instances of sickness and heightened stress. One such conditionally important amino acid is glycine.
A analysis evaluate revealed within the journal Oxidative Medication and Mobile Longevity discovered that glycine plays a crucial role in controlling epigenetics in addition to anti-inflammatory, cryoprotective, and immunomodulatory features. Researchers discovered that oral supplementation of glycine within the correct dose can efficiently lower metabolic problems in these with cardiovascular and inflammatory ailments, diabetes, cancers, and weight problems.
Glycine, the first amino acid in collagen, is synthesized from the amino acid serine. Meals that comprise glycine embody meat, fish, eggs, and dairy—plentiful within the Primal eating regimen, relying on whether or not you possibly can tolerate eggs and dairy. A typical every day eating regimen synthesizes about 2–three grams of glycine. However that’s not almost sufficient; the human physique requires a minimum of 10 grams per day for basic metabolic processes.
A straightforward technique to get extra glycine every day is to complement with collagen. Get a good collagen supplement (Primal Kitchen occurs to make just a few) and blend it into water, espresso, or tea, and down the hatch it goes. Or, you would get extra inventive and add collagen to smoothies, stir it into chia pudding or plain yogurt, use it in savory functions akin to sauce or soup, or add it to the occasional Primal deal with.
Collagen Espresso Recipes
Chilly brew lovers: This one’s for you. It’s collagen coffee on a stick, and it’s a delight whether or not the climate is sweltering or frigid.
Ever the experimental guinea pig, Mark devised a technique to embody extra magnesium in his coffee after studying that ancestral ingesting water could have been enriched with the mineral. Check it out for your self on this toast-worthy model of magnesium-enriched water (boosted with collagen and low).
This one is borderline deal with however if you happen to’re celebrating a special day (Mom’s Day, Sunday brunch with the grown-ups, your birthday… and even simply the truth that you’ve give up your every day behavior of shopping for the “common” variations of this recipe at your native espresso store), this keto caramel macchiato will knock your socks off.
Chocolate Collagen Recipes
With two scoops of collagen plus cocoa powder and coconut milk (sub common milk if you happen to want), this chocolate collagen pudding satisfies even probably the most discerning chocolate lover with out all of the sugar and components many puddings (particularly boxed powders or pre-made varieties have).
This tempting keto fudge is simply as creamy as you keep in mind it, however with solely 5 grams of carbs and a lift of collagen in addition to wholesome fat. And it solely takes 15 minutes to arrange (not together with cooling time within the fridge).
Candy, cute, and moist with toothsome toppings that distinction the gooey inside, truffles seem on vacation cookie plates, fancy tea time trays, and sometimes as petite fours for all of those causes. This keto-friendly model combines darkish chocolate, chocolate collagen, and hazelnut butter.
Mexican hot chocolate is a wealthy mug of velvety chocolate, wintry spices, and a touch of warmth from cayenne pepper or chili powder. It’s the proper technique to thaw after coming inside from a blustery snow storm, a day on the slopes, or to relish a night cozied near a sputtering fire.
Collagen Smoothie Recipes
Designed by Licensed Superstar Well being Coach Kelly LeVeque, these Fab Four collagen smoothies restrict fruit and embody wholesome fat and loads of protein for satiating gasoline in a glass.
This gorgeous-in-pink smoothie bowl will get its hanging magenta hue from pitaya (a.ok.a. dragon fruit) and strawberries, and will get bursting sweetness from pomegranate seeds. Collagen and a tablespoon of sunflower butter provides protein and fats; add grain-free granola for crackly distinction.
Just like the consistency of frozen custard or a diner milkshake, this smoothie is made thick with chia seeds and deeply chocolate with cacao powder and chocolate collagen. Crumble peanut butter protein bars on high for a cookie-like topping.
Collagen Fats Bombs, Bites, and Balls Recipes
The writer of Rachel’s Good Eats created an addicting collagen balls recipe flavored with vanilla, coconut, and cinnamon. Made with two sorts of nuts plus flax and chia seeds, these make straightforward post-workout snacks.
These elegant fat bombs mix the distinctive taste of bergamot with vanilla, coconut, and hemp hearts to create a wholly edible tea cup.
A contact of pineapple and mango flavors give a tropical twist to dairy-free Primal and paleo balls. Made with macadamia nuts, hemp seeds, cashew butter, plus collagen, there’s quite a lot of wholesome fat and protein packed into these two-bite balls.
Collagen Deal with Recipes
Strawberries supply antioxidant energy in their very own proper, serving to cut back irritation and combat free radicals. The addition of collagen peptides “seals and heals” your intestine lining, repairs broken cell partitions and gives important with amino acids. All this in handheld, frozen form!
This Primal-friendly creamer combines 5 easy elements to make your espresso or tea sweeter and extra creamy with out dairy. All it takes is a few in a single day soak time, a high-speed blender, and a mason jar.
This wonderful pie celebrates sun-ripened strawberries picked on the top of their season, and mashed with cream cheese, heavy cream, and vanilla. This vanilla collagen-spiked half-cheesecake, half berry pie can have you swooning for summer time it doesn’t matter what time of 12 months you make it.
Chewy, unctuous, a contact savory and candy, this tahini fudge will be boosted with collagen peptides to make a extra substantial deal with. These bite-sized items of fudge style just a little like chocolate chip cookie dough dusted with flaky sea salt.
Savory Collagen Recipes
This shortcut, ready-in-minutes pan sauce creates a wealthy and meaty sauce. Fortify store-bought inventory with just a few scoops of collagen peptides, some sautéed shallots and a pair pats of butter and you’ve got a restaurant-worthy sauce to spoon over meat and veggies.
Chaffles are a Primal, paleo, and keto technique to eat waffles. The fundamental recipe is straightforward: one egg, shredded cheese, one tablespoon almond flour, and one scoop of collagen peptides. This savory model works nice as “bread” for a sandwich or burger. Our video contains some sweeter chaffle recipe options as properly.
This protein-rich, thick sweet potato soup is simply the factor to appease if you happen to’re feeling beneath the climate. This soup comes collectively simply while you use frozen butternut squash cubes. Mix the soup with collagen peptides, and garnish with cooked floor turkey or beef (not your common herb garnish!).
Learn Extra About Collagen
- 10 Reasons to Eat More Collagen
- What Collagen Does for Performance
- Does Vegetarian Collagen Exist?
- Collagen vs. Whey: Which Protein Is Best for Your Needs?
- Collagen for Skin: The Truth Behind the Benefits
- Dear Mark: Glycine as Collagen Replacement?
Meerza AR, Pathan SB, Buddolla V, Senthilkumar R. Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Ox. Med. Cell Longev. 2017; 17160701.
Melendez-Hevia E, DePaz-Lugo P, Cornish-Bowden A, Cardenas M. A weak link in metabolism: the metabolic capacity for glycine biosynthesis does not satisfy the need for collagen synthesis. J Biosci. 2009 Dec;34(6):853-72.
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