Sometimes in life, it can feel like you’re constantly playing catch-up. When you’re already juggling work, family commitments, your social life, and hobbies, looking after your health can easily fall down your to-do list. But we all know staying healthy should be a top priority. If you’re thinking about long-term wellness, there are several key focus areas you should pay attention to, including looking after the health of your skin, bones and muscles. There are several factors that play into the health of these, but one of the most important is a protein called collagen. It’s one of your most prominent and vital proteins, supporting your joints, mobility and more as you age. Getting enough collagen-rich foods in your diet is therefore essential, and by making a few smart choices, you can ensure your collagen levels are topped up, even on a hectic schedule.
Let’s look at why collagen is so important, explore the best collagen-rich foods you can bring into your diet, and discover a few quick tips for boosting your collagen intake and production.
What is collagen and why is it important?
Collagen is the most abundant protein in your body, making up around 30% of your overall protein levels. It provides structure, strength, and elasticity to your skin, bones, tendons, ligaments, and even your gut lining. Essentially, it’s the oil that keeps everything running smoothly.
Your body naturally produces collagen, but this production starts to slow down as you get older. If you’ve noticed changes like less supple skin, slower recovery after exercise, or more noticeable stiffness in your joints as you age, decreased collagen production could be a factor.
You can boost your collagen levels through your diet, either by eating foods directly containing collagen or those that support your body’s collagen production. If you’re in a pinch time-wise, taking collagen supplements is another great option.
A few of the most important benefits of keeping your collagen levels healthy include:
- Supporting joint and bone health to keep you moving comfortably – especially after an intense training session or a long day at the office
- Supporting skin health and hydration for healthy aging
- Aiding muscle recovery to rebuild tissue after a workout
- Supporting gut health and digestion.
In short, if you’re aiming for healthy aging, glowing skin, and stronger joints and muscles, collagen should be on your radar.
Top tips for getting more collagen into your busy routine
When life gets hectic, it often feels like there aren’t enough hours in the day. We’ve all been there – you grab a coffee as a replacement for breakfast, order a pizza instead of making something fresh for dinner, or ditch your weekly meal prep plan.
Sticking to a collagen-rich diet when you’re always on the go can be tough, but with a bit of planning, it’s possible to get plenty of collagen – and foods that aid its production – into your diet.
Whether you’re juggling work meetings, gym sessions, or school runs, let’s explore some easy ways to work collagen into your everyday routine.
Start your day with a collagen shake
Adding collagen to your morning routine is a great habit to get into. It’s quick, delicious, easy to digest, and sets a healthy tone for the day ahead. Our Collagen Whey Protein – GOLD Innovation and Clear Collagen 360 – GOLD Innovation shakes offer a simple and tasty way to get your daily collagen intake off to a great start. You can prepare it the night before, so when it’s commute time, you can just grab it and go.
Supercharge your coffee with collagen
Start your day right with a Collagen Protein Coffee to give your morning a collagen boost without even changing your routine.
Meal prep collagen-rich dishes
Pre-preparing meals with ingredients that naturally contain or boost collagen is a healthy option that saves you time throughout the week and helps encourage you to stay on track with your goals, even when busy.
Choose collagen-friendly snacks
Swap processed snacks like crisps or biscuits for collagen-friendly options like citrus fruits, berries, or nuts whenever possible.
Supplement on the go
When meal prep isn’t an option, supplements are a quick and easy alternative. Our collagen supplements help you boost your daily collagen intake in a simple and convenient way – even when your schedule’s packed. Take them as part of your pre or post-workout routine, or with your meals.
Is there an optimal time for taking or eating collagen?
Many people think you should take collagen at certain times of the day, such as before a meal, to aid with digestion and absorption.
The truth is that there’s no strict “best time” to take collagen, but fitting it into a regular place in your routine can help you stay consistent.
The best time, ultimately, is the one that fits your lifestyle, and turning your collagen intake into a habit will make it much easier to stick to in the long run.
What foods are high in collagen?
There are plenty of collagen-rich and collagen-boosting foods you can easily add to your diet – you probably already eat a few regularly. Here are some of the best examples of foods high in collagen.
Chicken
Chicken is packed with connective tissue (like skin and cartilage) that’s rich in collagen. It’s also incredibly versatile, meaning it’s great for loads of weekly meal prep ideas.
Fish
Fish and fish skin are loaded with type I collagen – the same type found in human skin. If you’re short on time, grilled salmon with the skin on is an easy and delicious collagen-boosting meal.
Eggs
Collagen is only naturally found in meat and fish, but there are many other foods that support your body’s ability to produce collagen. Egg whites are high in proline, an amino acid that supports collagen production in the body. They’re great for quick breakfasts or snacks.
Citrus fruits and berries
There are plenty of plant-based collagen-boosting options, too. Oranges, kiwis, strawberries, and blueberries are all high in Vitamin C, which is essential for collagen synthesis. Eating enough fruit helps your body make more collagen naturally.
Leafy greens and beans
Spinach, kale, and beans are rich in antioxidants that help protect existing collagen from breakdown caused by stress and environmental factors.
Nuts and seeds
Cashews and hazelnuts are high in zinc and copper, minerals that help to maintain your skin’s connective tissue.
Meal and snack ideas for collagen support
With a bit of forward thinking, it’s easy to maintain a collagen-rich diet without adding stress or time to your day. Here’s what a typical day of eating with collagen in mind could look like.
- Breakfast – Greek yoghurt with berries and a scoop of collagen powder
- Lunch – Meal-prepped chicken salad with kale, tomatoes, and a citrus dressing
- Snack – Collagen shake, protein bar, or a handful of nuts and seeds
- Dinner – Grilled salmon with steamed greens and quinoa.
Boost your collagen intake with Protein Works
Keeping your collagen intake up is important. That’s why we’ve created a range of collagen supplements to help you get all the collagen you need without having to sacrifice time in your busy schedule.
Here are a few options to help supercharge your collagen intake, no matter your lifestyle.
Collagen Whey Protein – GOLD Innovation
Our Collagen Whey Protein – GOLD Innovation is sourced from both Type I and Type III collagen – the natural building blocks of hair, skin, and nails. With a smooth, creamy texture and delicious flavours, Collagen Whey Protein – GOLD Innovation combines the benefits of a protein shake and a collagen shake, letting you keep on top of your daily nutrition goals.
Clear Collagen 360 – GOLD Innovation
If you prefer a refreshing drink to a creamy shake, try Clear Collagen 360 – GOLD Innovation, the ultimate collagen powder designed to support your overall health and wellness. Available in four great-tasting flavours and with up to 15g of collagen per drink, it’s never been easier to enjoy the benefits of collagen on the go.
Marine Collagen 360
With 1,000mg of marine collagen peptides per serving, Marine Collagen 360 is a simple capsule designed to revitalise your skin, hair, nails, and body. Pop them into your daily vitamin routine and you’re good to go.
Adding more collagen into your lifestyle doesn’t have to be a hassle. By integrating a few collagen-rich foods into your meals and supplementing when required, you can give your body what it needs without sacrificing your schedule.
Ready to make collagen part of your everyday routine? Explore the full Protein Works collagen range today and find your perfect match.
