Hello athletes, welcome and thank you for tuning into the Coach Katie Danger Podcast recorded live from Omaha, Nebraska. I'm your host, Coach Katie Danger, U S army veteran, fitness coach and founder of Red H Nutrition. Here's a fact for you, 99% of us are not elite athletes. We're individuals from all backgrounds, juggling life priorities, including jobs, our families, their needs, and trying to find time to take care of ourselves every single week. When you tune in, I'll be discussing clear, concise and actionable strategies you can use to get the most from your fitness, nutrition, and mindset. So you can optimize your life without compromising your time. So athletes settle in and get comfortable. I'm here to educate, inspire, empower, and entertain you to help you enjoy the unique fitness journey that you are on.
Hello. Again, athletes, this is coach Katie danger and welcome to episode number 40. What is collagen and what type do you need as always? I appreciate it.
(01:03): You guys spending your time with me and these episodes we're in episode number 40, and that means that we have spent 40 weeks together. If you happen to listen to every single episode, all 40 so far, send me an email. I got something special for you. So let me know, and also let me know what your favorite episode was, but I really enjoy getting emails. I really enjoy reading the reviews and getting thoughts after each episode. And in fact, this very episode has been inspired by some questions that I've been getting about collagen. So your emails matter, your emails could potentially be the catalyst that creates a new episode and gets my brain going. So this episode was actually inspired by an email I got, and it was a really simple question. It was Katie, what the heck is college? And what are all these types?
(01:48): I take one type of college, Dwayne, another type of collagen. And it came up specifically because red H nutrition we've released a new product called sport collagen, but we also have a product called super flexy, both contain collagen, but they contain different types of collagen. And depending on what your goal or your current need is the type of college and that you should be supplementing with might or might not be the best for your goal. Collagen starts to get a little confusing. When we look at the different types. Now for the sake of this podcast, I'm just going to dive in to the six most common types that you'll see. And they're the ones that the average athlete will probably come in contact with as you navigate the supplement world and wellness products. So what is collagen? Collagen is the single most abundant protein in the animal kingdom.
(02:37): And you can bet yourself. The collagen is important, but why? Well, according to the national center for biotechnology information in CBI, there are at least 16 identified types of collagen. However, 80 to 90% of college and in the body is either types, one, two or three. Now there are also minor components and those are types four, five, 10. I know anytime you see the types like collagen type one type two type 10, whenever you see this written on a supplement facts panel, just know that it's always going to be in Roman numerals. So type 10 is type X actually. So that's just a little, little thing to keep in mind, but no matter the type of collagen, they all serve the same essential purpose. And that is to help tissues, withstand, stretching, and reduce injuries. So simply put collagen helps promote the integrity of the body and its movement.
(03:28): And movement is so important, whether you're 10 years old or you're 90 years old, or whether you're a hundred plus movement and integrity of the body is still important. So since collagen is a protein it's made up of amino acids and amino acids are the building blocks of protein, the major amino acids that you need to be privy to in college and our glycine, proline and hydroxy proline, those three glycine proline. And hydroxyproline, this is important to know, because if you're looking at the labels of your college and products in the store, you can assess the quality of the college. And by looking at its amino acid profile, and you know what I've said this before in other podcasts about whey protein and vegan proteins, your protein source, your protein supplement, it better have an amino acid profile breakdown on the back. And if it doesn't then go find another brand that does, because you need to know the amino acid profile or content of your collagen or your protein, your whey protein product, because this is how we know if it's quality or not.
(04:24): How much glycine, how much proline, how much hydroxy proline per gram does this product contain now, Oh, the six types of collagen that I'm going to tell you about today, type one. Collagen is where we're going to start type one. Collagen is the strongest in terms of its tensile strength. Now these college and fibers, the molecules they're packed really tightly together. These type one collagen fibrils are, and they're side by side, they're in parallel bundles and they call these, the collagen fibers are together, and this is what we find in tendons and where they connect muscles and bones. And then they're able to withstand large forces. So gram for gram science tells us that type one, collagen is stronger than steel is. So I'm starting to wonder to myself as I was preparing this podcast, I'm like, does that mean that we're actually all bionic by nature?
(05:12): So something to keep in mind next time you think maybe you're weak or you don't have what it takes. Just know that you've got collagen in your body, connecting your bones, your muscles and your tissues. That's stronger than steel. So type one is generally found in our tendons. It helps with the flexibility, the stretching and our overall mobility. It's also great for supporting skin health. It's literally the building blocks of our skin. So if you're looking to improve your skin health, your skin clarity, you know, less wrinkles than type one is where it's at. Type two. On the other hand is found in cartilage and structurally or molecularly. It's smaller in diameter than type one and it's harder. So it's more dense, it's harder. And it allows us to absorb shock and resist force that could cause injury it's important college and type two is really important because think of cartilage and how it works in like a knee joint or the elbow or the shoulder, right?
(06:02): Like a lot of times when we're bounding, when we're jumping basketball players, track box jumps, if you're a CrossFitter or really any sort of agility, you do, you need to have healthy cartilage. So it absorbs the shock and doesn't go into our bones and other tissues and take the damage, right? So it's really important that we have type two because it's cartilage, it protects our joints and it structural integrity. Now type three type three is really similar to type one. And it's a major component of our skin and organs in the body. You'll find that type three in the same locations that you'll find type one. And most often college and supplements will include both type one and type three, since they're so familiar and they're so closely related structurally or molecularly at its smallest components. So type one and three you'll often find them together and type two you'll generally find in other supplements because it's found in cartilage.
(06:51): So they're different structurally, right? And that's why you find them in different things. Now there's also three outlier types. So ones that you won't generally find in supplements because you don't really need to. And here's why so type four type five and type 10 tight for helps with the filtration of our skin. And it's found in the layers of our skin. So if you're getting enough type one and type three type four is going to be abundant in our tissues and our skin. Anyways, now type five. Collagen is one of the minor college and components. It plays a significant role in regulating the development of new college and fibers of connective tissue type five, generally coexists with type two, to assist with healthy joint cartilage, and then college and type 10 is a protein that is typically found at the terminal ends of long bones.
(07:37): Collagen type 10 is also really, really abundant in kids who are growing because it's at these growth plates. It's a terminal ends of long bones, even at adults too. So if you've got a major bone injury, you're trying to heal from major bone injury, I'm talking about like, you know, complete breaks, compound fractures, large bones, like your humerus or your femur collagen type 10 is a great supplement to consider. So in addition to the types of collagen that you're going to find, you're going to run across a fancy word called hydrolyzed collagen protein. And let me tell you, that's exactly the kind of college and product you want to purchase. Hydrolyzed collagen is broken down into college and peptides. Now peptides are the smaller forms of proteins and it makes them easier to digest and absorb. And in fact, when you get the hydrolyzed collagen protein, when you get that form, it's easy to add and dissolve college in a hot or cold water. If they're hydrolyzed, otherwise, if your collagen is not
(08:28): Hydro life, that's going to get clumpy. Hey, how's your current training program? One of the most underrated ways to train is body weight movements, squats, push-ups pull-ups anything without our barbell and just using your body as a resistance is a body weight movement because of their importance. I created the body weight muscles training program, and the program consists of body weight workouts that anyone can do anywhere because you don't a barbell or a gym to do these workouts. And the best part is the entire program is free and you get your firstname.lastname@example.org. So head on over to body weight, muscles.com after this podcast is over and download the program and start adding body weight workouts, your routine. So you can build real functional strength. So I want to recap
(09:17): Real quick, cause I talked about six different types of collagen type one type one is in 90% of the body's collagen. It provides a structure to our attendance, our skin, our bones, our connective tissue, and our teeth, and type two is found in cartilage. And it helps absorb shock really, really important for athletes. If you did any sort of agility work, any sort of getting up, getting down, jumping bounding type three type three is support structures of the muscles, the organs, and the arteries, and then into the less common and the less necessary to supplement type four helps with the filtration. It's found the layers of your skin type five helps with the formation of new collagen and type 10 type 10 is what is described as a network forming collagen. It's found primarily at the ends of the long arm and leg bones in our body.
(10:04): And it helps our bones grow and repair if needed. So why then is supplementing with college and so important? Well, I went over where they're found and it's obviously like, okay, you know, if I want to keep the integrity of my body, if I want to keep my movement, college is important, but really what it comes down to when we age our body produces less collagen and then less collagen of lower quality. If you're a woman, please listen to me. I'm sure you've heard all too much about the effects of aging on our bones and joints, and that can lead to fragile hips, knees, and then other lower body injuries. So collagen is really, really important to have. And in our skin, we see that our skin becomes less firm, less supple. We get wrinkles that's because our cartilage and our collagen it's weakening with age college and it helps mitigate these factors of age.
(10:47): It helps reduce the likelihood of injuries and it helps us also recover from old chronic injuries as well. So yeah, if you're not taking college and if you've got some bumps and bruises that you've accumulated along the way of your life, start adding college and type one type two and type three to your nutrition plan immediately. So then there's this question since collagen is a protein, can protein help me meet my protein macros for the day? And yes, but okay. Yes, it does. Technically though collagen is not a complete protein. So when you're comparing the college and protein molecular structure to a whey protein molecule, the amino acid profile is different whey protein and other animal proteins. They're complete proteins. They contain all of the amino acids that you need college on. The other hand does not. So if you're just counting your macros, like look 10, 20 grams a day counting college, and it's not going to be a thing.
(11:39): I mean, you can use 10 grams or 20 grams of collagen to count as part of your macros, but do not go to college. And as your main source of protein, you got to get a complete protein in there. Even if you're a vegan look for a complete protein like reddish, nutrition's got a great, complete vegan protein has got different sources of plant proteins in it to make a complete protein. So collagen is not a complete protein. If you're just counting macros, it's safe to use collagen for the macros for the day, but also make sure that you're getting in the proper amino acids, like leucine for hypertrophy and muscular recovery. And that's going to come from complete protein, like way also here's a pro tip collagen works better if you're also getting your recommended daily allowance of vitamin C for the day, which is about 65 to 90 milligrams daily.
(12:22): So college and works better with vitamin C how much college and do you need a day? I dug through some research here. I found a lot of different information, a lot of talking heads out there claim that they've got the best information, but really 10 grams a day. It seems like that's the average. That's the consensus. That's what we can all agree on 10 grams, a day of types, one and three daily is sufficient for any athlete. Who's looking for those positive benefits that we talked about in injury prevention. And if you're looking to mitigate the factors of aging as well, you can consider adding up to 20 grams of type one and type three collagen a day. If you've got some really pesky injuries that you want to work through quicker, and then we talk about type two, consider adding at least 40 milligrams of type two daily.
(13:04): So how can you get your college and how can you get your 10 to 20 milligrams of college and type one and three? How can you get at least 40 milligrams of type two collagen in your diet? You can start with animal products, whole food sources, fish, chicken, egg, whites, those all contain college. And there's also favorites like bone broth and gelatin. And I've even known some athletes who like to kill two birds with one stone. They like to get their college and then their cheat meal. And they eat a lot of jello. So they make a lot of desserts with jello because jello is gelatin. So it has collagen in it. Now, then there's supplements and supplements. If you're aging, if you're past the age of 30, then you really need to start supplementing with collagen. Even if you're eating great whole nutritious foods.
(13:45): Like I said before, our bodies don't make as much as we need when we age. And if you're exercising, even at low intensity, you got to make sure you're getting enough collagen. There's many supplements out there. They're going to claim to have the whole kitchen sink. One size fits all, meaning that they've got all four or five, even six types of college and in their one powdered supplement. And I'm going to be honest with you guys. I'm against the kitchen sink approach with most supplements, especially when we just talked about that. You really only need to focus on types one, two, and three. And then if you get enough of those, then we've got the necessary foundational components for our body to produce in a four, five and 10. So I'm going to recommend a few supplements for you here and shameless self promotion, but there's a reason for it.
(14:24): I'm going to recommend red H's super flexy for college and type two. It's going to keep your cartilage healthy. It's going to keep the wear and tear down on your joints. And then with the new release of sport college and sport collagen, it's 10 grams of hydrolyzed collagen peptides type one, and type three helps keep those tissues, the tendons and the ligaments, supple it's from grass fed cows. It mixes great and hot and cold beverages. And like I said before, it's hydrolyzed. So it's to absorb quickly, it's bioavailable. You're going to feel the benefits and you know what athletes cause you stuck with me this far through the podcast. I want you to use my personal code. All one word, coach, Katie danger, go over to reddish nutrition.com. Put those products in your cart, super flexy in sport college and put them in your cart right now and save 30%.
(15:09): All you gotta do is go to reddish nutrition.com. Use this code, coach Katie danger save 30%. Plus you're going to get free shipping too. And if saving money isn't good enough then guess what? You're also going to be feeling better, moving better and having even better workouts too. If you start adding these collagen products in to your nutrition plan, as soon as you can. So, okay, athletes, that's enough with my shameless self promo, but I've created all of these supplements. I formulated all of them with the knowledge that I'm sharing with you and with the care that I'm sharing with you, you know, they're going to work, you know, they're going to help you crush your goals and you've got my word. So at the end of all of this, I hope that you feel a lot more educated on college. And after listening, there's a lot of articles out there.
(15:52): There's lots of products. But with this information, with this podcast episode, number 40, now you're going to be able to make a smart choice for your goals. And you're going to know exactly what you need to look for in a college and product to make sure you're getting a high quality, high potency product. All of this stuff keeps you on your fitness track. And that's so important because small hiccups along the way are going to happen. But if you've got that higher level understanding of what's going on, understanding, being educated about the pieces that keep you tracking, that means so much to this journey. So athletes that is episode number 40 I'm to sign off for another week. If you get a moment, would you do me a favor? If you enjoy what you hear from week to week, when you go on Apple podcasts and we leave me a five star review, let me know what you love about the show, that small gesture of a review. It really keeps me motivated and it helps me reach new athletes and share this good word of fitness. So keep training hard athletes. We will chat again next week. This is coach Katie danger over and out.
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