Collagen: The Essential Protein for Golf Performance and Recovery

Table of Contents

• What Is Collagen?

• Collagen as a Protein

• Why Collagen Is Incomplete (But Still Important)

• The 5 Essential Types of Collagen

• Why Collagen Matters for Golfers

• Best Collagen Sources

• Recommended Collagen Intake

• FAQs About Collagen

• Conclusion

Collagen, pronounced call-a-jen, has nothing to do with calling Jen (sorry Jen!), and has everything to do with your connective tissue. Have you ever considered collagen as an important protein source? Do you know the differences between types of collagen, and why they are critical to your overall health?

It's quite alright if you answered no. In fact, I've found that most clients I consult with don't know much about collagen either. However, when I mention that collagen consumption can have a huge impact on injury recovery and in maintaining performance on the golf course, they're all ears!

So let's sound off all the sticky details and learn about this substance surnamed collagen.

What Is Collagen?

The name collagen comes from the Greek words kólla and gen, meaning "glue producing," respectively. Which is aptly named because collagen is a connective tissue that connects many of our tissues together, including bones, ligaments, fascia, muscles, tendons, skin, and cartilage.

In fact, type I collagen (more on types below) is the most abundant source of protein in the human body (Di Lullo et al. 2002)! So yes, collagen is a protein!

Collagen as a Protein

Proteins are relatively large molecules that are essential for human cells' structure and function (LaPelusa & Kaushik 2022). If you were to break down proteins you would find that they are made up of smaller molecules known as amino acids. When amino acids are arranged in certain groups or chains, they create specific proteins such as collagen, actin, myosin, etc.

Most of us think of skeletal muscle when we think of protein, however, proteins are vital for all cells and organs, including the brain, heart, lung, and nerves (Frontera & Ochala 2015).

Proteins are also critical for virtually all body functions, including:

• Transportation of materials for healing/repair

• Immune system response

• Enabling enzymatic activity

Therefore, I can't overstate the importance of eating enough daily protein!

Why Collagen Is Incomplete (But Still Important For Recovery)

Because collagen is a protein, it too is made up of amino acids (three chains to be exact). However, there is one unique distinction about collagen - it is considered an incomplete protein. This is due to the fact that collagen doesn't contain the amino acid tryptophan (found in animal products, like turkey).

But don't let the fact that it's an incomplete protein lead you to believe collagen isn't important! Remember, it provides the structural framework for many of our tissues, like our nerves, bones, fascia, ligaments, tendons, and cartilage. Therefore, if we don't consume enough collagen to replace what our body needs, we run the risk of connective tissue breakdown, and eventual injury!

The 5 Essential Types of Collagen

And just as there are different types of proteins in the human body, there are different types of collagen. While not all are completely understood, there are anywhere from sixteen to twenty-eight identified collagen types in the human body (Wu et al. 2023).

It is believed that collagen type is based on how the collagen's helix structure is formed and shaped, which arguably lends itself to how that particular collagen functions in the body. Some of the most common types of collagen found in the human body include type I, type II, type III, type V, and type X (Wu et al. 2023).

Collagen Types and Their Functions

Type I	Type II	Type III	Type V	Type X
Nearly everything in the body, including skin, hair, nails, organs, nerves, tendons and bones	Ligaments, joints, and cartilage	Blood vessels, nerves, intestines, various organs, lymphatic system	Eyes, hair, placenta of expecting mothers	Joints, bones

As I mentioned earlier in the article, type I is the most abundant type of collagen, and benefits nearly everything in the body. Type II collagen assists with ligaments, joints, and cartilage composition - crucial for golfers' joint health. Type III supports blood vessels, intestines, various organs, and the lymphatic system. So as you can see, different types of collagen are critical for certain structures and functions of the body.

Why Collagen Matters for Golfers

For golfers specifically, collagen plays a vital role in maintaining peak performance and preventing injury:

1. Joint flexibility and mobility: The golf swing puts tremendous stress on joints. Type II collagen helps maintain cartilage integrity in these high-stress areas.

2. Recovery between rounds: Collagen helps repair micro-tears in connective tissues that occur during play, potentially reducing recovery time.

3. Prevention of common golf injuries: Proper collagen levels can help strengthen tendons and ligaments, reducing the risk of golfer's elbow, lower back pain, and wrist injuries.

4. Support for aging golfers: As we age, our natural collagen production decreases. Supplementation can help maintain joint health and flexibility as you continue to enjoy the game through the years.

   
   
   
   

Client Success Story

One of my clients, a 35-year-old golfer, was struggling with persistent shoulder pain that limited his practice time. After three weeks of targeted collagen supplementation alongside appropriate physical therapy, he reported no more pain and was able to return to his regular practice schedule.

Best Collagen Sources

Now that you know there are different types of collagen, you need to ensure that your diet contains as many different types of collagen as possible. Fortunately, there are four easy sources you can go to for natural collagen consumption:

1. Bone broth: Rich in types I and III collagen

2. Organ meats: Provides various collagen types depending on the organ

3. Eggshell membranes: Contains types I, V, and X

4. Cartilage/skin/joint tissues: Such as chicken skin, which is high in type II collagen

   
   
   

   

   
   
   

Unfortunately, the amount of collagen you consume through any one or all of these methods is hard to quantify and may not be palatable (eggshell membrane anyone?), possible (i.e., organ meats), or regularly plausible (i.e., bone broth).

Collagen Supplements: A Convenient Alternative

An easy alternative or addition to the above listed food sources include taking a multi-sourced high-quality collagen supplement. In supplement form, collagen proteins are usually broken down into peptides via hydrolysis. Hydrolysis allows collagen peptides to be sold as powders (known as hydrolyzed collagen) which can easily be added to a favorite beverage or baked into a food (read my article here for proper hydration basics). While I recommend Codeage's unflavored multi collagen peptides, be sure to look for these 4 elements when choosing a collagen supplement:

• Good manufacturing practice certification

• Third-party testing verification

• Multiple collagen types (I, II, III, V, and X)

• Clean ingredient list with minimal additives

Recommended Collagen Intake

Although there is no recommended daily allowance (RDA) for collagen intake, one source suggests taking anywhere from 10-40 grams of collagen daily (Sharp 2023). The optimal amount may vary based on your:

• Age

• Activity level

• Current joint health

• Recovery needs

• Overall protein intake

  
  

So if you prefer not to eat cartilage off of a drumstick or can't stomach the thought of eating the membrane of an eggshell, you may want to consider adding collagen supplementation to your diet.

FAQs About Collagen

How long does it take to see results from collagen supplementation?

Most studies show improvements in joint comfort and skin elasticity within 4-12 weeks of consistent supplementation. For golfers, improvements in recovery time may be noticed within the first month.

Can vegetarians get enough collagen?

While collagen itself comes from animal sources, vegetarians can support their body's natural collagen production by consuming foods rich in vitamin C, zinc, copper, and amino acids like proline and glycine.

When is the best time to take collagen?

Collagen can be taken any time of day, but taking it about 30-60 minutes before exercise may help with joint support during activity. Some research suggests taking it on an empty stomach for maximum absorption.

Does collagen help with golf-related injuries?

While not a replacement for proper medical treatment, collagen supplementation may support the healing process for common golf injuries by providing the building blocks needed for tissue repair.

In-Person Consultation

Book Now

Conclusion

Collagen is truly a foundational protein for overall health and especially for maintaining peak performance on the golf course. By ensuring adequate intake of various collagen types—whether through food sources or quality supplements—you can potentially improve recovery time, maintain joint health, and extend your playing career.

Remember, while collagen is an incomplete protein, its unique role in supporting connective tissues makes it an essential consideration for any golfer serious about their longevity in the sport.

Ready to incorporate more collagen into your diet? Start with one of the natural sources mentioned above or consider a quality supplement that contains multiple collagen types. Your joints (and your golf game) will thank you!

So now that you know the facts, go ahead and call your friend Jen (or anyone you like really), and be sure to tell them all about the incomplete protein surnamed collagen!

SCHEDULE HERE

Here's to your tissue health!

Dr. David Didlake, DPT

PT, Cert. SMT/DN, CSCS, Cert. TPI Medical Level 3, Dip. Osteopractic, FAAOMPT

Owner, Integrative Therapeutics "Home of the Saint Louis Golf Doc"

Follow me @theintegrativeclinic @thestlgolfdoc

*By clicking the link I may receive compensation with your purchase

Related Articles

1. Near Infrared Light Therapy: The Red Light Revolution in Healthcare. by Dr. David Didlake, DPT

2. The Critical Role of Hydration in Athletic Performance and Overall Health. by Dr. David Didlake, DPT

3. Low Back Pain in Golfers: Evidence-Based Treatment & Prevention Tips from a Fellowship Trained Osteopractic Physical Therapist. by Dr. David Didlake, DPT

4. 5 Common Golf Swing Mechanics That Cause Injury (And How To Fix Them). by Dr. David Didlake, DPT

5. Golfer's Elbow vs Tennis Elbow: Why Your Golf Swing May Be Hurting Your Elbows. by Dr. David Didlake, DPT

References For those interested in the scientific evidence behind collagen, we've included some key research citations:

1. Di Lullo GA, Sweeney SM, Korkko J, Ala-Kokko L, San Antonio JD. Mapping the ligand-binding sites and disease-associated mutations on the most abundant protein in the human, type I collagen. J Biol Chem. 2002 Feb 8;277(6):4223-31. doi: 10.1074/jbc.M110709200. Epub 2001 Nov 9. PMID: 11704682.

2. LaPelusa A, Kaushik R. Physiology, Proteins. [Updated 2022 Nov 14]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555990/

3. Frontera WR, Ochala J. Skeletal muscle: a brief review of structure and function. Calcif Tissue Int. 2015 Mar;96(3):183-95. doi: 10.1007/s00223-014-9915-y. Epub 2014 Oct 8. PMID: 25294644.

4. Wu M, Cronin K, Crane JS. Biochemistry, Collagen Synthesis. [Updated 2023 Sep 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507709/

5. Alcaide-Ruggiero L, Molina-Hernández V, Granados MM, Domínguez JM. Main and Minor Types of Collagens in the Articular Cartilage: The Role of Collagens in Repair Tissue Evaluation in Chondral Defects. Int J Mol Sci. 2021 Dec 11;22(24):13329. doi: 10.3390/ijms222413329. PMID: 34948124; PMCID: PMC8706311.

6. Sharp, E. How much Collagen per day? There’s no RDA, but we have clues! 2023 Jun 8; Accessed at https://cbsupplements.com/cc/how-much-collagen-per-day/.

   
   

   This article is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before beginning any new treatment.