Matcha Collagen Smoothie Bowl
Collagen supplements and protein powders have increased in popularity in recent months – some would call it one of the newest health food ‘fads’. What’s the deal with collagen that makes it so popular? You may be wondering how collagen could help your hair, skin, nails, joints, and gut?
Collagen is the main protein that is part of all the connective tissue in our body – hair, skin, nails, bones, cartilage, muscles, blood vessels, ligaments, tendons, and the lining of our gut. It provides strength to these structures while still giving them the flexibility to move. Vitamin C is also needed to help form the collagen matrix within the connective tissue. When the collagen matrix is not as strong, it weakens the overall connective tissue. This can make hair and nails break easily; skin starts to lose its elasticity; muscle weakness and/or muscle tears; weakened blood vessel walls; weakened connective tissue in the intestines may contribute to increased intestinal permeability; ligaments/tendons/muscles can be more prone to damage and tears; bones and joints may become weaker resulting in joint pain.
Consuming hydrolyzed collagen is the best form as this is broken down into amino acids which makes it easier to absorb and help strengthen/build the collagen matrix. Gelatin can help to build connective tissue as it has the same amino acids that are in hydrolyzed collagen but it is not as well absorbed as it is not processed the same way – this makes gelatin a great source for healing the intestine and it has more of a gel-like consistency which makes it great to use in making healthy gummies.
Some Key Pointers Before Buying a Collagen Supplement:
Since collagen is derived from animals, there are two forms on the market – bovine and marine – so depending on your ethical and/or religious beliefs, this may deter you away from using collagen.
While some people may notice relief within a week of taking collagen supplements, often it takes time to accumulate in the body and form the collagen matrix to strengthen connective tissue before you see benefits.
Some collagen powders are made of Type 1, 2, 3, or 4 collagen and some are a complete collagen - know which type of collagen you need for your intended purpose. The collagen in hair, skin, and nails is different then in our joints.
Know that collagen alone may not be the answer to providing strength to these tissues in the body and there may be a deeper root cause - thyroid dysfunction can affect skin, hair, and nails; autoimmune and inflammatory conditions can affect joints; bacterial imbalances can create gut inflammation contributing to leaky gut to name a few other causes. This is where seeing naturopathic doctors or other healthcare professionals can be useful.
Know that collagen is not to be substituted for a protein powder because it doesn’t contain all the amino acids that would make up a protein powder. It is missing cysteine and tryptophan. Collagen supplements and powders only have the amino acids that make up the collagen protein.
If you have joint pain, arthritis, tendinosis, weak tendons and ligaments, partial tendon/ligament tears, and shin splints (micro tears in the muscles of the calves), collagen can help strengthen the tissue but it may take some time. Prolotherapy is a form of injection therapy that is great as an adjunctive to collagen supplementation for these type of musculoskeletal conditions.
If you are curious on what else can be done for joint pain and arthritis other than having to take collagen, have a quick read at Joint Pain – A Naturopathic view to Arthritis.
Matcha collagen smoothie bowl
INGREDIENTS:
½ Avocado
1 banana
1 scoop (10g) Vital Proteins Matcha collagen peptides powder**
½ - ¾ cup almond milk
¼ cup spinach leaves
Unsweetened shredded coconut
Chia seeds
Fresh blueberries
METHOD:
Add the avocado, banana, collagen, almond milk, and spinach in a blender and blend until smooth. You can add milk or water to make it your desired consistency.
Pour into a bowl and top with unsweetened shredded coconut flakes, chia seeds, and fresh blueberries
You can consume the smoothie bowl as is or add some granola and/or other toppings to it. Feel free to also make this as a grab and go smoothie to drink at work, in the car or wherever you are.
** Since this powder contains matcha (a form of green tea), it does have a small amount of caffeine. Matcha is also a great source of the antioxidant commonly found in green tea known as EGCG (epigallocatechin gallate).
Nutrition Facts: 421 kcal; Protein: 15.1g; Fat: 22.7g; Trans fats: 0g; Net Carbs: 31.4g; Fibre: 15.0g; lots of vitamins and minerals [Nutrition data as per the Cronometer app]
