Bodybuilding is a demanding sport that can put a lot of stress on the joints. As a result, many bodybuilders experience joint pain and other issues related to the health of their joints.
To help combat these problems, many bodybuilders turn to supplements like collagen and glucosamine. But what is the difference between these two supplements, and how do they help with joint pain?
This article will look closely at collagen and glucosamine, their benefits, and how they can help bodybuilders deal with joint pain. We will also help you decide which one might be the best fit for you.
Collagen vs Glucosamine: A Breakdown
| Collagen | Glucosamine | |
| Function | Provides building blocks for skin, bone, and connective tissue | Reduces friction between joints and eases movement |
| Natural Source | Chicken, Bovine bones | Chicken, bovine bones, and shellfish |
| Action | Keep the bones strong, skin supple, and tendons flexible | Found in chemicals that build tendons, ligaments, and cartilage |
| Recommended Dose | 30-40 mg | 1000-1500 mg a day |
| Side Effects | Heaviness in stomach, mild diarrhea | No known side effects |
Collagen
Collagen is a protein that is found throughout the body. And it makes up 30% of our skin, bones, ligaments, tendons, and connective tissue.
Collagen is built of something called extra-cellular matrice. It plays a crucial role in maintaining the structural integrity of these tissues. Collagen helps maintain the integrity of your cartilage.
Our bodies produce less collagen as we age, leading to wrinkles, joint pain, and arthritis. Supplementing with collagen can help to boost collagen levels in the body, which in turn can help to reduce joint pain, slow down skin aging, and promote the growth of new connective tissue.
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Collagen supplements are typically made from animal sources, such as cows, chickens, or pigs’ bones, and they come in various forms, including powders, capsules, and liquids.
Medical Studies on Collagen
Numerous medical studies have proved that taking collagen decreases joint pain among athletes. Which also includes extreme endurance sports like bodybuilding and marathon.
Glucosamine
Glucosamine is a part of glycosaminoglycans which is found in cartilage. And it is also found in supplements. It is an amino sugar used by the body to make and repair cartilage, the elastic tissue that cushions joints.
Glucosamine is also found in the fluid that surrounds joints. It is commonly used to help relieve joint pain and stiffness caused by osteoarthritis and many joint-related medical issues. But it may also help prevent joint deterioration.
Glucosamine helps in many body areas, including joints, bones, cartilage, and digestive tracks. For bodybuilders and people on their journey to fitness, joint and bone health are crucial to maintaining exercise habits.
Glucosamine actively helps recover joint pains by improving fluid circulation between the joints.
Don’t for to check the differences between ligaplex and glucosamine.
Medical Studies On Glucosamine
There are several medical research that has proven the effectiveness of Glucosamine. According to such a study, it was observed that taking 500-1500mg of glucosamine has a better effect on joint pain than medications like ibuprofen and Asprin.
Glucosamine has been proven an effective treatment for osteoarthritis in many clinical trials.
Well, it seems that Collagen and Glucosamine are quite similar in where and how they work. Let’s examine their differences and how to use them to your advantage.
Collagen and Glucosamine: The Differences
Collagen is a protein that provides the building blocks for skin, bones, and connective tissue, while glucosamine is a natural compound that is found in cartilage and helps to repair and maintain cartilage.
Collagen provides the building blocks for structuring bones, skin, ligaments, and tendons. Whereas glucosamine maintains the friction and absorbs shocks.
Lack of glucosamine results in joint pains and diseases. And lack of collagen deteriorates the health of our bones, joints, skin, gut linings, and more.
Another key difference is that collagen is primarily used for skin and beauty benefits, while glucosamine is primarily used to improve joint health and pain.
Collagen vs Glucosamine: Which supplement is more suitable for you?
Both Collagen and Glucosamine work in the same areas for bodybuilders and athletes. Yet, depending on the specification of your demands, one can be better than the other.
You Need Collagen Supplement If…
Collagen might be a better supplement for you if
- You’re a young athlete/bodybuilder suffering from joint pain
- You’re struggling with osteoarthritis and significant joint pain
- You’re a middle-aged bodybuilder who is experiencing difficulty with weight-bearing joints
There has been a 24-week study on young athletes. They have prescribed 10mg of collagen hydrolysate and showed a significant reduction in their joint pain.
A 13-week study was conducted in japan among the older population suffering from joint pain and osteoarthritis. 13 weeks of 16g collagen peptide per day showed a reduction in joint pain and improved osteoarthritis.
You Need Glucosamine Supplement If…
- You have incurred ligaments or tendon tears
- Currently suffering from a joint injury
- Suffering from osteoarthritis, rheumatoid arthritis, or torn rotator cuffs
- You have IBS or any digestive health issue
- Pain in the jaw
Taking glucosamine will help your body increase the fluid in your joints. Glucosamine also helps with synovial fluid essential to healing from a knee injury. It also has a unique ability.
Glucosamine signals your brain to send minerals and amino acids to repair the damaged area.
Also, if you have any broken bones or ligament injuries, you want to start taking glucosamine. Because it will accelerate your healing process and reduce inflammation and pain.
A unique study shows that taking glucosamine helps with jaw pain. For a bodybuilder, it’s common to clench your jaws while lifting weights. So this is a plus.
Dosage For Collagen and Glucosamine Supplement
Sports medicine journals and physicians recommend 1000-1500 mg of glucosamine daily for optimum benefits. And the dose is the same for both normal people and bodybuilders.
As for collagen, a study tested 40g of collagen per day. Some other studies experimented with 10 to 16g of collagen per day. In all cases, it was proven beneficial. To generalize, the daily dose of collagen should be between 10-30g.
The dose will vary on the individual’s age. Make sure to visit a physician for the optimum collagen dose.
Natural source of Collagen and Glucosamine
For both supplements, the best natural source is bone broth!
Chicken, Cow, Ox, and pig bones contain ample collagen and glucosamine. Bone broths are very popular in east Asia. This is why you see Japanese Koreans living a long and healthy life with limited joint issues.
Bone broth is quite easy to prepare. It just requires a lot of time with little effort.
A general recipe is to submerge the bone in water for a day to wash out the blood water. Then blanch the bones for 10 minutes to flush out the impurities. Then simmer the bones in a huge pot of water for a day.
The result will be a rich, milky broth. You can use this broth to make soup and cook meals. Just add your favorite veggies and seasonings, and you’re done!
Additionally, you can find glucosamine in shellfish and crabs too! Steak has creatine but dies it have glucosamine?
Final Verdict
We can safely suggest which is better after researching Collagen and Glucosamine’s benefits for bodybuilders.
Between Collagen and Glucosamine, glucosamine would be a better choice to improve your joint health for exercise.
Although collagen supplement benefits joint health and much more, it is much more effective to improve your skin health.
Multiple medical studies have shown that collagen work short to mid-term for reducing joint pain.
On the other hand, the Glucosamine supplement has been used to treat patients with joint pain problems. And the patients have seen significant improvement in their daily life.
Sports medicine also recommends glucosamine supplements for athletes with tendon and ligament injuries.
FAQ
How do collagen and glucosamine differ in terms of benefits?
Collagen helps to support the structure of the joints, while glucosamine helps to support the health of the cartilage in the joints. Both supplements have been used to help with joint pain but work differently.
Are collagen and glucosamine safe to take together?
Both collagen and glucosamine are safe when taken as directed. However, it’s important to speak with your doctor or a nutritionist before taking both supplements to ensure it’s safe for you and to determine the proper dosage.
Who should take collagen and glucosamine supplements?
Both collagen and glucosamine supplements can be beneficial for bodybuilders dealing with joint pain, as well as for older adults or people with arthritis. It is always recommended to consult a doctor or nutritionist before taking any supplements.
Conclusion
Collagen and glucosamine are important supplements that can benefit bodybuilders and athletes.
Collagen can help to improve skin elasticity and reduce joint pain, while glucosamine can help to repair and maintain cartilage. However, it is important to understand both supplements to decide which is right for you.
As always, consult a healthcare professional before starting any new supplement regimen.
I started my professional career as a sports medicine consultant in Rola, Missouri. My primary role was to suggest suitable supplements for my patients according to their pre-existing conditions and lifestyle goals. I believe a healthy lifestyle is the most important if you want to make your life really meaningfull.