OP2 Labs - FrogFuel Liquid Protein - Blog 2020-04-07T11:41:00-05:00 OP2 Labs - FrogFuel Liquid Protein 2020-04-07T11:41:00-05:00 2020-06-10T12:29:26-05:00 Bone Broth and Other Foods High in Collagen Alexander Kunz Collagen has become a popular supplement for muscle recovery, strong bones, and better skin, but are there ways for us to get collagen in foods we already eat?



If you’ve landed here, then you have likely considered the benefits collagen has for us, especially as we age. While our collagen production may start slowing down by age 25, we can help our bodies by making sure we consume collagen supplements and foods that boost collagen production. 

Nutrition can potentially play a huge role in how we heal from injury, how we recover after exercise, and even how our skin looks as we age. 

So, optimizing your food choices to reflect your goals can be advantageous and maybe even add some variety to your regular diet. 

What is Collagen and Where Does It Come From?

Before we jump into the food options, let’s quickly refresh our knowledge of what collagen is and where it comes from. 

Collagen is a naturally occurring protein that provides structure throughout our skin, bones, muscles, and more. It is the most abundant protein in the human body. 

Animals - like humans - produce collagen to support healthy growth and sustain connective tissue health. Animal by-products are the only source of collagen. Vegan collagen does not exist, and any vegan collagen products are merely meant to encourage your body's natural collagen production 

6 Foods That Contain Natural Collagen

If you are looking for vegan alternatives, there are whole foods that have the potential to boost your natural collagen production. In order to steer clear of animal products, you can consider adding foods mentioned in the second category below to your diet. 

1.Bone Broth

One of the most popular and widely known food sources of collagen is bone broth. This healthy food has been a rising star in recent years and is a very accessible option you can make at home.

However, there can be a lot of variation in the amount of collagen and amino acids in any given batch of bone broth. It’s very hard to measure the quantity and to know whether you’re reaching your goal intake. Understandably, that raises skepticism about the effectiveness of it as a reliable source of collagen. 

If this is one food you want to try out, you can increase your intake of collagen by sourcing high-quality, fresh bones, cartilage, and other animal connective tissues.

Make your own broth (this is a super-simple meal to prep!) rather than using powdered bone broth. Some avid bone broth users will get animal tissues from local butchers. 

2. Gelatin

Gelatin is a flavorless and colorless food ingredient derived directly from the collagen in animal tissue. This is going to be the closest to a hydrolyzed collagen supplement. It will also be more bioavailable. This is because, in the process of making gelatin, the animal protein fibrils go through full or partial hydrolysis. 

This might be the only time you’re told to eat dessert!

Gelatin is found in most gummy candies, gelatin desserts, marshmallows, and even some yogurts.

You can also buy gelatin packets in most supermarkets near products like Jello or pudding. Then, you can add the powdered gelatin directly to a smoothie, or even as a way to change up your coffee

This is an easy and accessible way to add collagen to your diet. Just be sure to check your labels. If you are conscious about your sugar intake, you may need to look for naturally sweetened candies and Jellos.

3. Egg Whites

Another very accessible form of collagen support comes from eggs -- specifically egg whites. 

Now, egg whites don’t directly contain collagen because they don’t contain connective tissue. However, they do have high levels of glycine and proline. Both of these amino acids are necessary for our body’s natural collagen production. 

So, while that egg white omelet could indirectly help boost your collagen production (while giving you a delicious source of protein to fuel your day, you may still need to supplement with a direct source of collagen.

4. Chicken 

While other forms of meat also contain collagen, chicken seems to be a continual favorite. If you look at where many collagen supplements come from, you’ll likely see the use of chicken neck, cartilage, and bones as a primary source. 

You likely aren’t going to be eating the necks of chickens, though.  

The meat and skin on a nicely cooked chicken breast still contains all the amino acids required to make collagen. Plus, since most chickens are slaughtered for meat at a young age, their collagen production is quite high. This means that their meat probably has higher levels of amino acids. 

5. Fish and Oysters

Fish, oysters, and shellfish are another natural source of collagen. Fish is a widely used source of gelatin, and if you eat it with the skin, it is thought to contain a much higher concentration of collagen. The head, eyes, and skin of fish contain a higher amount of collagen than the meat itself.

Though it’s not common to eat fish eyes and heads in the United States, they’ve been touted for their health benefits in other parts of the world. So, if you are feeling a bit daring, you can try out a new recipe.  

If you’d rather stick with just the flesh, you can still get some benefits from your fish intake. 

Oysters and shellfish may not have as much collagen as other fish options like salmon or tuna, but they are high in minerals like zinc that may help boost collagen production

6. Pigs' Feet

Depending on where you are from, the idea of eating pigs' feet may seem strange. But, in many cultures, and even in the Southern United States, eating pigs' feet is actually quite common.

As you may know, pigs' feet are primarily skin, bone, tendons, and cartilage. All of these things are prime sources of collagen. 

You can find them in some stores, especially Asian food stores, and they will likely be pickled. You may also be able to get them from a local butcher. They are commonly prepared in soups and stews - or fried and eaten as a side to a meal. It does take quite a while to prepare pigs' feet properly which is why they are common in stews that cook for several hours. 

More Foods That Boost Natural Collagen Production (Vegetarian-Friendly)

If you are looking for alternative ways to get collagen without consuming animal products, you may still benefit from some plant-based options. Although plants cannot naturally serve as a collagen supplement, specific vitamins and minerals within plants can help to increase your body’s natural production of collagen. 

Citrus, Berries, and Tropical Fruits

Vitamin C and other antioxidants found in many fruits may boost natural collagen production. Concentrations of vitamin C have commonly been used topically by dermatologists for this reason. 

Now, you don’t necessarily have to rub orange peels on your face, but eating fruits is a natural way to help your body synthesize collagen. 

Leafy Greens and Broccoli

Our green veggies all have one thing in common: chlorophyll. You can even get a daily dose of chlorophyll in powder form to add to water. Some studies have shown that chlorophyll may increase our body’s precursor to collagen production. 

Additionally, many leafy greens (and broccoli) contain some vitamin C. Here’s a refreshing spin on a broccoli salad for some vitamin C-rich recipe ideas. 


Since we are talking about vitamin C, it would be wrong to leave out tomatoes.

Not only do they contain vitamin C, but tomatoes also have something called lycopene. Lycopene is an antioxidant linked to anti-inflammatory properties as well as having the potential to increase collagen production

Here’s a bonus veggie high in vitamin C: bell peppers! 

Nuts, Beans, and Mushrooms

Many legumes, nuts, and mushrooms contain minerals like zinc and copper. Beans are high in protein and provide plenty of antioxidants as well. As mentioned earlier, zinc and antioxidants can help drive up your natural collagen production. Plus, these are alternative protein sources often used by vegans and vegetarians. 

Can You Get Enough Collagen From Food?

While there are plenty of whole food options available for us to get more collagen into our diets (or at least boost collagen production), it can be challenging to get enough to see results. And, if you are someone that exercises regularly, you’re likely looking to collagen for more than just the skin benefits. 

As an athlete that needs a quick way to get more protein or a busy person that wants a way to quickly recover after a long day on your feet, you can choose to add collagen supplements to help you along. While whole food sources of collagen and collagen boosting foods should be integrated into your diet, supplementation can be an easy and effective way to ensure you’re getting the amount you want every day. 

Our Frog Fuel Power Liquid Hydrolyzed Collagen Protein Shots are a quick and easy way to integrate collagen into your day. They’re proven to be 100% digestible in 15 minutes and contain 22 amino acids to be a fortified, complete protein. 

Although we can get collagen from the food we eat on a daily basis, taking a liquid collagen supplement, like Frog Fuel, is a great way to take the guesswork out of how much collagen we are getting. 

]]> 2020-03-27T08:49:00-05:00 2020-05-12T16:04:32-05:00 Is Your Protein Supplement Giving You An Upset Stomach? Alexander Kunz Whey protein can cause an upset stomach in certain people. How can you get the protein you need without digestive upset after drinking it? What is the right type of protein supplement for your body and lifestyle?



whey protein upset stomach

Picture this: you just finished a KILLER workout.

You’re headed off the gym floor/track/road/bike, and ready to refuel with a satisfying whey protein shake. You need something to replenish your protein stores, give your muscles plenty of nutrients to build from, and calories to fill the empty gnawing in your stomach.

You make your shake and chug it down, only to experience abdominal pain and discomfort shortly after. Your protein shake may even go straight through you, leaving you dissatisfied and discouraged.

Did you even absorb the protein you needed?

When you have the right protein shake and drink it at the right time, you shouldn’t experience these churning protein powder side effects. Some athletes think it’s normal because it’s always happened to them, but this should not be the case. With the right protein, and by following a few protein shake guidelines, you should feel refueled and revitalized after a workout and not be running to the bathroom. 

If your whey protein is giving you an upset stomach, or you’re experiencing some common whey protein powder side effects, this article is going to guide you through the ins and outs of a good protein shake and how to drink it so you digest and absorb it properly (and without discomfort). 

Why Your Protein Shake May Be Giving You An Upset Stomach

First, let’s talk about a few reasons your post-workout protein shake may be causing an upset stomach. Even if you’re using a high-quality, digestible protein, the way you drink it may be causing trouble inside your digestive system.

You drink it too soon 

While you want to refuel soon after a workout, drinking your protein shake too soon can lead to digestive upset. When you work out, most of your body’s energy goes to supporting your muscles, limbs, and brain as they take you through your exercise routine. Your digestive system slows down to the bare minimum during challenging exercise. After you finish a workout, it takes some time for the digestive system to start up again. This means if you start eating or drinking right away, your stomach may not be ready. 

Waiting 30 minutes to take your post-workout protein is a good rule of thumb to ensure adequate time for your body to “settle down” and get back into rest-and-digest mode. 

You use too much protein powder

In the case of post-workout protein, more is not always better. If you had a particularly difficult workout, you may be tempted to add another scoop of powder to your post-workout shake. Protein is a difficult macronutrient for the body to digest, and if you take too much at once, it is almost guaranteed to cause digestive distress, especially after heavy exercise. 

Not only that but your body is only capable of digesting a certain amount of protein at a time (generally between 25-35 grams per meal). It’s important to be aware of your body’s protein absorption rate or you’ll just be wasting your money on a supplement you drink but don’t absorb properly. 

You drink it too quickly

It’s no surprise that after you finish a challenging workout, you’re hungry!

A liquid protein shake is easy to chug down rapidly. Doing this, however, can overwhelm your digestive system and cause your whey protein to give you an upset stomach. Not only that but when you drink something super quickly, you are likely also swallowing air. This can cause bloating and abdominal pain. 

To avoid feeling completely ravished after a workout, be sure to fuel up with a good pre-workout meal 1-2 hours before your exercise.

If you’re an endurance athlete, you may also consider consuming a highly-digestible electrolyte/protein supplement during your actual workout. This will keep your energy stores from being completely depleted during your workout and will likely help you reach your goals more easily.  

How to Choose The Right Post-Workout Protein Supplement

If you’re following all the guidelines above and still experiencing stomach duress after a workout, it may be time to look more closely at the type/brand of protein you are consuming. 

Whey protein powder side effects 

Whey protein is by far the most common type of protein athletes consume.

But is it the best option for you? Although whey protein does have benefits as a post-workout shake, it comes with a list of side effects for a large majority of users. 

  • Bloating
  • Gas
  • Stomach cramps
  • Diarrhea 
  • Stuffy nose

If using whey protein in place of whole food, (for weight loss), it may also increase one’s risk of nutritional deficiencies. Always be sure to consume a balanced diet with plenty of fruits and vegetables (even when trying to lose weight) to avoid nutritional deficits. 

Since these side effects are related to lactose intolerance or a milk allergy in some people, you may be able to avoid them by simply switching to a whey protein isolate or non-dairy protein alternative

Digestibility of your post-workout protein

As we discussed earlier, it takes some time for your body to come back to the “rest-and-digest” mode after a heavy workout.

For this reason, you want to use a protein supplement that is highly digestible and takes minimum effort for your body to absorb. Pure protein is the most difficult to absorb, which is why most companies do one of two things to increase bioavailability: use hydrolyzed protein or add digestive enzymes. 

What is hydrolyzed collagen protein?

You will most often find hydrolyzed protein in collagen supplements. When a protein molecule is hydrolyzed, it simply means it is broken down into smaller pieces so that your digestive system has less work to do before absorbing it and sending it off to be rebuilt by cells throughout your body. All proteins must be broken down by the digestive system anyway, so drinking hydrolyzed protein simply aids the digestive system in utilizing it more quickly. 

Because a collagen protein is such a massive molecule to begin with (contains over 1000 amino acids), the most effective collagen supplements always come in a hydrolyzed form.

Be sure to choose a high-quality brand that contains hydrolyzed collagen and is fortified with the 9 essential amino acids that make it a complete protein, like Frog Fuel Power

In an independent study done at Kennesaw State University, our nano-hydrolyzed liquid protein shots were found to be 100% digestible within only 15 minutes. This is in sharp contrast to a leading whey protein brand, which took much longer to digest (less than 1% was digested in the first 15 minutes after consumption). 

What are digestive enzymes?

Enzymes assist the body in breaking down the food it eats. They play a key role in digestion and absorption and are necessary for the body to receive all the nutrients it needs from the food you eat.

The body makes some enzymes on its own, and the rest come from eating whole foods or supplements containing digestive enzymes.

Some protein brands have realized that to increase the bioavailability of their protein, adding digestive enzymes is paramount. Always choose a protein supplement that contains digestive enzymes or is hydrolyzed. 

Other common types of protein

While collagen and whey protein are the most commonly used by athletes, there are other types of protein to consider based on your lifestyle and unique needs. Vegetarians and vegans, for example, generally choose a plant-based protein powder made from soy or other plant-protein sources. 

What Protein Supplement Is Right For Me?

When choosing a post-workout protein supplement, it is important to consider three things: digestibility, protein type, and accompanying ingredients. If you’ve had a lot of problems with digestive upset, you’ll also want to choose a good protein for a sensitive stomach. 

With digestibility, you want a protein that is easy on the digestive system and highly absorbable.

Your best bet is to go with a hydrolyzed protein supplement or one that contains high-quality digestive enzymes. 

Protein type will depend on your diet and lifestyle. For most athletes, a hydrolyzed collagen supplement is a great choice because collagen is specifically used by the body to rebuild connective tissues like ligaments, skin, and muscles. Visit our article on collagen protein versus whey protein to see why we recommend hydrolyzed collagen over whey for athletes.   

It is always important to view all the ingredients in your protein supplement so that you can avoid sugars, fillers, and harmful additives. You also want a supplement that is a complete protein, which means it contains all of the essential amino acids. Unlike Frog Fuel, most hydrolyzed collagen supplements are NOT fortified to be complete proteins so check the label for all 22 amino acids.

It can take some trial and error to find the right protein supplement for you. Don’t be discouraged if you have to go through a few brands before you find something that sits well with your unique digestive system.

]]> 2020-03-13T08:03:00-05:00 2020-05-12T16:04:33-05:00 How to Postpone Fatigue During Long Workouts and Races Alexander Kunz Evidence-based nutritional strategies and supplements for increasing your energy during a workout and reducing mid and post-workout fatigue.



how can endurance athletes best postpone their fatigue during their activity

Mature athletes and fitness enthusiasts expect to have good days and bad days. Some mornings you’ll wake up and complete a killer workout and feel absolutely on top of the world. Others, you’ll feel heavy, sluggish, or even weak before you even get halfway through a session. When you’ve got goals and long-term habits, skipping a workout is out of the question. But some days you can find yourself leaving the gym/road/bike feeling defeated rather than victorious.

What gives?  

Sometimes a bad night’s sleep, poor nutrition, or illness can throw you off track during a workout. But if you are healthy, well-rested and fed, and still hitting major fatigue during an endurance workout, there may be a few simple tweaks that can increase your energy and reduce fatigue after a workout (and during). 

Whether you’re a runner, lifter, cyclist, or triathlete, here are 3 evidence-based nutritional strategies and supplements that can take the edge off your fatigue or even banish it altogether. 

#1 Perfect Your Pre-Workout Meal

About 2-3 hours before you train is the right time to consume a solid, nutrient-dense meal. This timing is important as it gives your body enough time to digest your meal and stabilize blood glucose levels. If you eat a meal too close to your workout, you may not be able to burn fat as effectively due to high levels of insulin in your blood (the body’s natural response to regulate blood sugar and cellular energy after eating).  

What should I include in my pre-workout meal?

The exact components of your pre-workout meal should vary depending on the length of your training, what type of exercise you’re doing, your current diet, etc. It is important to experiment and be intuitive to your body’s needs. Everyone is unique and may need to adjust slightly to find what makes them feel their best. 

Your meal should be a calculated blend of protein and carbohydrates.

You want very low amounts of fat to avoid fat-associated energy dips (this happens a couple of hours after digesting a high-fat meal. Not great timing for your workout!). To determine what amount is right for you, use the simple equations below: 

  • Protein - Your weight in lbs ÷ 2.2 × .15 grams/.25 grams= low range/high range for protein 
  • Carbohydrates - Your weight in lbs ÷ 2.2 × .25 grams/1 gram= low range/high range for carbohydrates

Generally, if you are going to be doing a heavier/longer workout, you’ll want to consume your higher range for protein/carbs. If you’re doing a lighter/shorter workout you can eat towards your lower range. You may need to experiment a little to find what feels best and helps you feel optimal during and after your workout.  

Best sources of pre-workout protein

Consuming protein that is high in tyrosine with a balance of other essential amino acids will help to strengthen your workout and battle fatigue after a workout. To avoid high fat, choose lean meats or low-fat plant sources. 

Here are the top sources of lean, high-tyrosine protein:

  • Chicken breast
  • Egg whites
  • Cottage cheese
  • Tuna
  • Cod
  • Turkey
  • Beef
  • Bison
  • Elk

Best sources of pre-workout carbs

The best pre-workout carbs are low-fiber, digest slowly, and are high in amylose (resistant starch).

It may seem odd to recommend a low-fiber carb, but too much fiber before a workout can cause digestive upset and discomfort. Amylose is a “resistant starch” that digests more slowly (resists digestion) which helps to keep your blood sugars steady. This is essentially the opposite of amylopectin (a fast-digesting starch) which causes a big sugar spike and resulting energy “crash” before and/or during your workout. 

Mastering carbohydrates can take some practice, as they are relatively complex. The makeup of each carb type is different and can influence your energy differently. For example, a red sweet potato has 32% amylose (slow-digesting starch) whereas a white potato only has 20%. 

Here are the top sources of slow-digesting, low-fiber carbohydrates:

  • Bananas
  • Whole grains, especially uncooked oats, rye, barley, and wheat
  • Puffed wheat cereal
  • Muesli
  • Corn tortillas
  • Red sweet potatoes 
  • Cooked yams 
  • White beans
  • Lentils

Don’t forget to hydrate

Your workout fatigue may simply be due to dehydration if you’re not drinking enough water. Most people remember to drink during a workout, but the prime time to hydrate is actually 2-3 hours BEFORE you exercise. Make sure you’re drinking between 15-20 ounces of water around the same time as your pre-workout meal. 

#2 Choose The Right Pre-Workout Supplement

20-30 minutes before you begin a workout, you want to give your body a boost of protein and quick-energizing ingredients. These should improve your focus, increase blood flow, increase nutrient utilization, provide sustaining energy through your workout, and set you up for optimum recovery. 

A recommended protocol for endurance training, high-intensity interval training (HIIT), and long weight lifting sessions include a pre-workout supplement comprised of:

  • 7-8 grams of hydrolyzed protein with a full spectrum of amino acids
  • 60-100 mg caffeine or another energy source
  • 10-15 grams of simple and complex carbohydrates 

Consuming hydrolyzed protein ensures quick digestion and proper utilization of amino acids during a workout. If you take an intact protein (digests slowly) your body will be digesting it during your workout instead of using it to maximize your performance. 

Remember, there is a difference between complete and incomplete proteins.

A complete protein contains all 9 essential amino acids (these are the ones your body cannot produce on its own and must receive from your diet). An incomplete protein contains only non-essential amino acids or only a partial spectrum of essential amino acids.  

Many protein supplements contain only protein and carbs, but no caffeine. If you want caffeine for a little extra edge, Frog Fuel Ultra Energized combines hydrolyzed collagen protein, a full spectrum of amino acids including beta-alanine and citrulline malate, carbohydrates, electrolytes, and 80 milligrams of caffeine to provide sustained energy and optimum recovery for endurance athletes. 

Choose a supplement with these performance-increasing amino acids

There are certain amino acids that play a larger role in performance and energy than others do. You want to consume a pre-workout that contains an optimizing blend of amino-acids that are specific to buyers who are seasoned competitors. 

  • Beta-alanine - may increase your “time to exhaustion” (TTE) by 13% or more by decreasing the negative impact of lactic acid on your muscles. Also shown to increase performance in high-intensity exercise. 
  • Citrulline malate- may support both high-intensity and endurance exercise by decreasing muscle soreness during and after a workout by 40% or more

#3 A Mid-Workout Supplement To Postpone Workout Fatigue

For individuals engaging in moderately intense exercise that is 90 minutes or less, a pre-workout supplement is all you should need. For endurance athletes who are logging more than 90-minute training sessions (i.e. powerlifters, runners, triathletes, cyclists, etc) or who are doing HIIT training, you may benefit immensely from a mid-workout supplement to boost your protein and carbs. 

Once you’ve pushed your body past the first 90 minutes of a workout, it’s likely the nutrients from the pre-workout have begun to wear off. Fatigue and discouragement can set in at this stage without an extra boost to push you through. 

Studies have found that co-ingesting carbohydrates and protein during an endurance workout can help to reduce muscle soreness, enhance mood/energy, restore muscle function, and even improve performance in future exercise. 

What blend of protein/carbs is right for your mid-workout?

Aim for 5-15 grams of hydrolyzed protein per hour that you are exercising, plus 35-45 grams of quick-digesting carbohydrates. Avoid fats. Your mid-workout blend should also include water and electrolytes. 

Energy for seasoned endurance athletes 

Use the strategies and supplements in this article to help reduce your fatigue after a workout, and increase your stamina and energy during your training. Our products are all designed to provide maximum support during your workouts. 

We are here to support you on your mission, whatever that may be. We see you staying committed to your long-term goals and pushing through discomfort in order to stay true to your commitments. We’re fully dedicated to sharing evidence-based information that will help you rise above the ordinary and outperform your limits.

]]> 2020-03-12T17:19:00-05:00 2020-05-12T16:04:38-05:00 Message On Preparedness from Alex, the CEO Alexander Kunz

As former Navy SEALs, we know the importance of being prepared. We would rather be ready for something that ultimately never happens than be unprepared, especially if preparation is easy.


In some cases, preparing is a lot of work. For example, it took a lot of time, effort, and money to prepare for the missions we used to run as SEALs.

But preparing for other events can be a lot easier and far less expensive.

We’ve all seen the news surrounding COVID-19 / Coronavirus. It’s still unknown how it will run its course in the United States, but we are preparing for disruptions to our daily lives and would like to help you prepare, too.

FEMA recommends maintaining a two-week supply of food and water in case of an emergency. Those foods should obviously be non-perishable with a shelf life far longer than just 2 weeks.


A Great Addition to Your Emergency Kit

We designed Frog Fuel and ProT Gold with a Stanford biochemist to provide the most powerful, bioavailable protein nutrition in the world.


  • Our collagen protein products are shelf stable and consumable for 2+ years. 


  • Frog Fuel and ProT Gold are complete proteins that boost the immune system by increasing glutathione production in the body.


  • They are ready to drink so you don’t have to waste any water on mixing.


  • They are packaged in single-serving packets or multi-serving bottles with measuring caps so you never take too much or too little.

For those reasons, ProT Gold and Frog Fuel Power are great additions to your emergency preparedness kit.

Those are also just a few of the many reasons that over 3,500 medical facilities trust our protein products to provide maximum nutrition to tens of thousands of their patients.


How We're Helping You Prepare

We want to ensure our products are available and price-accessible in case you need to stock your pantry for an emergency.

With that in mind, we’re having a case sale with a 20% discount on orders of 6 or more of our ProT Gold 30oz bottles and Frog Fuel Power Regular products. The discount will automatically be applied at checkout.

This sale is limited to only 400 cases because that's all we have to sell right now.  

With over 20,000 past customers, I expect us to sell out quickly. We’ve already seen many customers making larger than usual orders over the past 2 weeks.

Frog Fuel Power

Box of 24 x 1oz Packets

Sold out

ProT Gold 30oz Bottle

30oz Bottle with 30 x 1oz Servings

Sold out

I know a sale like this could be disruptive for us if we go out of stock, but we want to ensure our products are accessible to any families that may not have their preparation kits stocked and need to stay at home for the next few weeks.

Stay safe and best wishes to you and your families. We hope to hear from you all once this is over.

Alexander Kunz
CEO, OP2 Labs

]]> 2020-02-28T07:40:00-06:00 2020-05-12T16:04:39-05:00 What is Hydrolyzed Collagen? Alexander Kunz Collagen is a term heard frequently in the health and wellness industry, but how much do you really know about Collagen supplements? Learn what Hydrolyzed Collagen is and how it can improve your athletic performance.



 hydrolyzed collagen protein

As more and more proteins and supplements hit the market every day, it has become increasingly difficult to know the meaning of all the terminology and jargon used. Now, you may be familiar with what collagen is and how it can be beneficial. After all, it’s now widely reported that collagen has stunning effects when keeping your skin and hair healthy. 

This is somewhat common knowledge nowadays in the health and fitness markets. But it seems like a lot of new forms of collagen are popping up - powder, coffee, gel, pills. And now, understanding what hydrolysis and hydrolyzed collagen is and how it differs from other protein types.

What does it all mean? Why don’t we just use normal collagen? 

In this article, we will explain not only the benefits of hydrolyzed collagen but why it is easier for your body to absorb and use in a hydrolyzed form. We’ll also cover how hydrolysis works and if it matters when it comes to collagen supplements (hint: it does). 

What is Hydrolyzed Collagen?

So, let’s just get into one of the questions we get the most: what is hydrolyzed collagen? 

In short, hydrolyzed collagen, also called collagen peptides, is broken down into a smaller size than regular collagen molecules. This makes it easier for the human body to absorb all of the collagen protein you are taking.

Collagen, in general, is an abundant animal protein (there is no vegan source of collagen). Humans produce it naturally, and it’s a vital part of our bones, muscles, ligaments, skin, and tendons. In many ways, collagen is our foundation - it provides our body with structural support, and it gives our skin elasticity. 

Eventually, as we age, our collagen production slows, causing wrinkles and potential joint issues in old age. The only way to curb some of these factors is by using a collagen supplement or making sure you eat a diet high in collagen, which can be difficult. 

Now to get to why we should use hydrolyzed collagen. 

Collagen, in its natural state, is not very easy for the human body to absorb. To make it more bioavailable to us, we have to break it down a little first. By using the chemical process known as hydrolysis, water can be used to break the molecules into two highly digestible parts. 

You have probably also heard the terminology collagen peptides used before. This is essentially synonymous with hydrolyzed collagen. The descriptor “peptides” is describing a compound consisting of two or more amino acids linked together. When the process of hydrolysis has occurred, the collagen has simply been broken down into easily dissolvable amino acids. 

Why Hydrolysis?

To be fully digested by a human, we need to consider the size of the hydrolyzed collagen molecule. Collagen, in its original form, is a very large molecule that your body may not absorb in its entirety. 

However, once collagen has moved through the process of hydrolysis, it becomes more bioavailable and your body can start reaping the benefits shortly after you ingest it. What’s more, hydrolyzed collagen is super effective and easy to use because it is essentially tasteless and odorless. 

Why Final Hydrolyzed Molecule Size is Important

To get to the nitty-gritty of why hydrolysis is essential, we need to discuss the size of collagen molecules before and after hydrolysis. To do this, we use a unit of mass known as a dalton, which is used to express the masses of atoms and molecules. It is often used in the field of biochemistry.  

When collagen is in its original form, the collagen molecules will be around 30,000 daltons. For reference, the pores in the stomach are around 4,000 dalton. And most hydrolyzed collagen or collagen peptides are only hydrolyzed to approximately 10,000 daltons. So, that means they’re still about 2.5 times bigger than stomach pores. To be fully absorbed - or to absorb enough of it - this hydrolyzed collagen has to be cut down in our bodies to be a size suitable for digestion.

Frog Fuel’s collagen proteins are “nano-hydrolyzed” to a size of 2,000 daltons.

We use a natural fruit enzyme in our hydrolysis process, allowing us to have collagen that’s still a bioavailable protein, but less than 1% its original size. 

What that means for you is that our collagen protein is digested almost immediately - and that you need to ingest less than most other proteins to get the full protein benefits.

Just to compare, whey protein isolate is around 18,000 daltons. This is a big reason we talk about absorption when discussing the difference between whey protein and collagen protein. The small molecular size of Frog Fuel makes it possible for 100% digestibility within 15 minutes. That means that it is digested in your gut before it even reaches your small intestine. Whey protein isolate is only 1% digested in the same time frame and took over an hour to digest completely according to a university study

Based on that study, Frog Fuel protein digests 4X faster than the leading whey isolate protein. 

To describe this in terms we often see on protein packaging, we will use grams as the unit of measurement. 

So, when you ingest 15 grams of Frog Fuel nano-hydrolyzed collagen® protein, your body gets 15 grams of protein. Whereas if you ingest 15 grams of whey isolate or other, larger hydrolyzed collagen, you might only get 10 grams, 6 grams, or 2 grams depending on how big the molecules are. 

The fact that protein molecules from other brands are so much larger is why the serving sizes can be 30oz or more in a single protein shake. When the protein molecules are too big, you could need to ingest 30 or more grams of protein just for your body to actually absorb 10-15 grams of protein. 

When the molecules are too large for our bodies to fully digest, most of the protein that’s ingested goes through your system as waste.

5 Benefits of Hydrolyzed Collagen

We have plenty of other posts and studies about the benefits of hydrolyzed collagen protein, but since you’re already here, we’ll run you through five of them. Keep in mind that, while hydrolyzed collagen protein is especially helpful for athletes and weightlifters, it can (and should) be used on your rest day as a part of a well-rounded supplement routine.

1. May Help Heal Wounds and Injuries

With such an impressive amino acid profile and fortification, hydrolyzed collagen protein may be effective for wound and injury recovery.

In fact, we’ve seen it! We have many customers that have come to us looking for a recovery solution after surgery or a sport’s injury. And our fortified collagen proteins have been shown to heal wounds in patients at up to 2x the rate in an eight week period. 

Because it is fortified to be a complete protein, has a high amino acid profile, and digests completely in 15 minutes, Frog Fuel is considered a medical-grade hydrolyzed collagen protein and is trusted by almost 4,000 medical facilities. It can be - and is - used safely for long term care, wound treatment, bedsores, joint surgeries and even during dialysis. 

2. May Support Joint Health

Hydrolyzed collagen protein is also known to alleviate joint pain in people that suffer from osteoarthritis and chronic joint pain. It can also help athletes keep their joints strong and healthy while increasing mobility and decreasing recovery time. 

Hydrolyzed collagen helps to maintain the integrity of your cartilage, therefore protecting your joints. It may also help to reduce some inflammation that causes joint pain as well.

3. May Help Build and Preserve Existing Lean Muscle

Hydrolyzed collagen is proven to help maintain the nitrogen balance and preserve lean muscle. It has the same muscle-building qualities as many other protein sources like peas and soy. In some cases, due to the extra amino acids, it can help improve body composition and build up your lean muscle better than other familiar protein sources.

While gaining and preserving muscle is vital to athletes, it can also benefit individuals that lose muscle mass as they age. Collagen can enable people with age-related muscle loss to potentially increase their muscle growth and strength.

The three primary benefits of hydrolyzed collagen may be to heal wounds, support healthy joints, and preserve lean muscle. Still, there are a few other health benefits that can come from the use of a hydrolyzed collagen supplement. 

4. Can Give you Healthy Hair, Nails and Skin

Just as collagen promotes healthy skin, it has the same impact on your hair and nails. It has been reported that collagen can promote strong nail health and prevent brittleness. With the added strength, it is possible that an increase in healthy growth can occur in the hair and nails as well. 

5. Aids in Gut Health

Unfortunately, we cannot say with scientific certainty that hydrolyzed collagen can improve the symptoms related to leaky gut syndrome. However, there have been many health professionals that promote the use of collagen supplements to help patients suffering from it. 

There is still very little medical research in regards to leaky gut syndrome. That being said, collagen has not been used in an attempt to cure leaky gut syndrome; it has been implemented to try and alleviate some common symptoms associated. One of the primary symptoms associated with leaky gut syndrome is skin irritations and issues. Since collagen is known to improve the health of skin, it has been used to attempt to lessen the symptoms.

Frog Fuel Hydrolyzed Collagen

There are a lot of low-quality supplements out there, especially when it comes to hydrolyzed collagen protein. 

We designed our products to meet our needs as former Navy-SEALS and athletes ourselves. And unlike a lot of the brands out there, we actually use our products every single day to reach peak performance. That’s why we believe wholeheartedly that we’ve designed the most powerful protein in the world. (And many of our customers agree. Read the reviews.)

Our hydrolyzed collagen is pre-digested using a fruit enzyme so the collagen is broken down to a molecular level of just 2000 daltons. With hydrolysis, we’re offering a fast-absorbing (we’re talking 15 minutes) and exceedingly beneficial hydrolyzed collagen protein source so you can perform at your peak, always. 

Frog Fuel Power is a complete protein source with 15 grams of enzyme-hydrolyzed collagen protein that will digest up to 4x faster than the leading whey proteins. So whether you’re an athlete looking to support and build your lean muscle, want to promote overall health, or are working to recover from surgery, our liquid collagen protein will definitely be beneficial. ]]> 2020-02-14T15:55:00-06:00 2020-05-12T16:04:41-05:00 What is Citrulline Malate? Benefits, Dosage, and More Alexander Kunz Citrulline Malate is a non-essential amino acid that has beneficial effects for both strength and endurance training. Start your workout right with a pre-workout that fuels you naturally.



Citrulline Malate Supplement

Ever wonder why watermelon is the go-to snack after a race?

Other than being absolutely refreshing, it also happens to be a great natural source of Citrulline Malate. 

Whether you’ve heard of this amino acid or not, you’ve probably reaped the benefits of Citrulline Malate before, even if unknowingly. You see, Citrulline Malate is a common ingredient in many pre-workout drinks and other related supplements - like our very own Frog Fuel Ultra. This is because of its potential ability to reduce fatigue, decrease post-workout soreness and even help speed up your recovery.

It’s also known as L-Citrulline, which is commonly found on the shelf of supplement stores. 

But what is Citrulline Malate really? And with so many pre-workouts, protein powders, and supplements on the market today, is this one that needs to be a part of your daily nutrition? 

It can be hard to know what it is you should and shouldn’t be taking to boost athletic performance - not to mention time-consuming and costly.

But we’ve put a powerful mix of hydrolyzed collagen protein, Beta-Alanine, Citrulline Malate, and optional caffeine in our Frog Fuel Ultra line-up, so you can benefit from all of them in one fell swoop. Or rather, slurp.

When it came to deciding whether the Citrulline Malate benefits were compelling enough to include with our liquid collagen protein, we let the research lead us. We dug into scientific studies, race results, dosage amounts and more. Here’s what we found. 

What is Citrulline Malate? 

First off, let’s tackle what defines Citrulline Malate in the first place.

All non-essential amino acids can be produced naturally in the body and are essential for our overall health and growth. Since our body produces them, they don’t have to be in our diet, however, we can support the health of our bodies by supplementing with non-essential amino acids. 

L-Citrulline is a non-essential amino acid that can be found in foods like watermelon, squash, cucumber, and pumpkin. It is also synthesized in the human intestine and liver. 

When it is taken in supplemental form, the amino acid L-Citrulline is usually bonded with a salt compound. In the case of Citrulline Malate, the malate is the organic salt. When combined, Citrulline Malate begins to engage in biochemical reactions within our bodies easier than when the two are introduced independently. 

You may see some supplements that are only labeled as L-Citrulline. This means that it is not combined with an organic salt. Citrulline Malate is a more effective athletic supplement because of the organic salt bonded to the amino acid. Malate is important for energy production (i.e. ATP) within the body, particularly the muscles, making it more applicable to exercise. 

In the human body, L-Citrulline is an intermediate in the urea cycle. This means that it is one of three dietary amino acids present in the urea cycle as the body works to remove toxic ammonia from the body. For biological reference, the final stage in the urea cycle is urine. 

One major draw to Citrulline Malate as a dietary supplement is that it may help improve blood flow by opening blood vessels. It can do this by interacting with and converting to arginine and nitric oxide.

We will dig deeper into this process in the next section. 

How Citrulline Malate Impacts Athletic Performance and Recovery

When you’re working towards your fitness goals, it can be tempting to jump at the chance to try any supplement or protein that claims to show results fast. However, not all supplement companies base their products off of scientific research.

Fortunately, there has been successful research regarding the impacts Citrulline Malate has on the human body when used for exercise and recovery. That’s why we include Citrulline Malate in our endurance products. It is scientifically proven to enhance performance! 

Endurance Exercise

The primary reason that Citrulline Malate has become a popular pre-workout supplement is its ability to open blood vessels and increase oxygen content in muscles.

The upside? Faster race times and less fatigue while pushing through that last mile. The downside? You do need to take the supplement a few times to build up enough reserves in your body to see effects.

Fortunately, Frog Fuel Ultra is a medical-grade supplement that's safe to take every day - or multiple times in a day if you really need to crush that workout or push through the last miles of your Ironman! 

L-Citrulline is the amino acid precursor to L-arginine, and L-arginine is a substrate for nitric oxide. Nitric oxide is potentially modular for blood flow, mitochondrial respiration, and muscle energy metabolism when your body is engaged in exercise. 

A 2016 study concluded that oral supplementation of Citrulline Malate effectively increased the plasma L-arginine present in the athlete’s blood and helped their muscles feel less fatigued both during and after a cycling exercise. Compared to placebo trials, the men that supplemented with Citrulline Malate were able to complete the exercise faster as well. 

All of that being said, taking a Citrulline Malate supplement for at least a week does have the potential to boost oxygen usage within your muscles and improve your overall endurance.

The cycling study mentioned above also suggests that Citrulline Malate may improve power output and force, as well as explosive bursts of energy as muscles feel less fatigued. All the things you want and need from your pre-workout supplement.

Weight Training

Pumping iron as a part of your strength training routine?

Those same Citrulline Malate benefits that aid endurance can help here, too.

It can decrease overall muscle fatigue when weight training. This is due to the supplement’s ability to increase the oxygen content within your muscles and to rid your body of toxins such as lactic acid and ammonia. Both are commonly produced during exercise. 

Since Citrulline Malate opens blood vessels and allows your blood to flow through your body faster, your body can transport oxygen and remove toxins at a faster rate. 

Citrulline Malate also increases your body’s natural production of ATP (adenosine triphosphate) within your muscles. ATP is a significant energy source for your muscles, and having more of it will reduce fatigue, allowing you to work harder for longer.

ATP is essential to exercise because it is essentially our body's fuel. Food molecules are broken down into ATP, an energy-carrying molecule, that captures energy for us to use. As our body becomes more capable of storing energy from carbohydrates, our muscles are able to activate ATP during energy-consuming activities like exercise. 

Muscle Recovery

Citrulline Malate is most commonly used as a pre-workout supplement.

Still, there have been studies that support the idea that it can help with muscle recovery and relieve soreness after exercise. One study showed a significant decrease in muscle soreness (40%) in athletes that had consumed Citrulline Malate as a pre-workout supplement. These statistics accounted for the one to two days following their workout.

All of this is to say that Citrulline Malate’s benefits don’t end once you leave the gym.

Your muscles are still hard at work. The oxygen flow and toxin removal process aren’t over yet. But it doesn’t have to wait until your workout is over. Citrulline Malate allows your body's natural process of removing toxins to be accelerated by improving the oxygen flow in your blood. This little boost is what gives your body the chance to start recovering during your workout instead of only once you’re finished. Having the right fuel for your body makes a big difference in your recovery time.  

How Much Citrulline Malate Should You Take?

Like many parts of your workout routine and diet that you’ve spent finessing, the answer is: it depends.

How much Citrulline Malate you take will vary according to your workout plans and fitness goals. As always, before introducing a new supplement to your diet, it is advised to consult a trusted medical professional to ensure there will be no adverse side effects. This is especially true if you have a preexisting condition or if you’re currently prescribed medications. 

The right amount for you will also vary according to your overall size, body composition and bioavailability of the supplement.

Finally, just like protein, vitamins or any other supplement you take, absorption plays a role. You want to make sure your body is actually able to use the stuff you’re eating or drinking! When Citrulline is consumed in the natural form, like in watermelon or cucumber, our bodies can make quick work of absorbing the amino acid and you’ll see the benefits a little quicker.

But you can increase the absorption of Citrulline as a supplement by making sure it's combined with an organic salt. That’s the Malate we mentioned above. Remember, you’ll want to make sure you opt for a supplement that lists the full name “Citrulline Malate” as an ingredient. 

An average range that has emerged from various studies suggests anywhere from 2.4 - 15g is safe to consume.

If you are gauging your dose according to your body weight, you can calculate your ideal Citrulline Malate supplementation the same way you decide on protein consumption. You’d have an equation that reflects grams per kilogram of your body weight. 

Here’s our cheat sheet of amounts based on where you want to see Citrulline Malate benefits the most:

  • Endurance Exercise: To ensure optimal results from oxygen supply to the muscles, taking 6g daily for 7 days has shown to be effective.
  • Weight Training: 4.5 - 8g taken 60 minutes before your workout is an effective dose for weight training exercises.
  • Muscle Recovery: 3 - 9g of Citrulline Malate before exercise has been shown to lessen muscle soreness and improve recovery time. 

Another consideration when looking at proper dosage amounts is whether you are taking Citrulline Malate or L-Citrulline. According to research, the average male body is unable to use over 10g of L-Citrulline at one time. So, while it’s safe to take more, it may not be necessarily helpful.

Additionally, you may notice that taking the combination of citrulline and malate will give you a lower dose of citrulline. However, it will be easier for your body to use more of what you are consuming. Again, as with protein, a larger serving size does not equal more gains and/or more nutrients.

Is Citrulline Malate a Safe Supplement? 

Unlike many other amino acid-based supplements, Citrulline Malate has shown minimal signs of adverse side effects, even at high doses.

However, as we mentioned in the last section, it is unnecessary to take over 10g at a time. Your body simply cannot convert or use that much in a single serving, and any excess will go to waste. 

In rare cases, there have been reports of individuals experiencing stomach aches, heartburn, cough, changes in urine, and swelling after taking L-Citrulline orally. These are often isolated incidents but worth noting as all of us react differently to new supplements.

The use of Citrulline Malate, especially as a pre-workout supplement, may boost your athletic performance. As a non-essential amino acid, our bodies produce it naturally, and because of that, there are limited known side effects. 

From endurance athletes to weight lifters, Citrulline Malate has the ability to encourage blood flow, rid toxins, and increase oxygen in muscles making for less fatigue and fewer post-workout aches and pains.

It could be just what your workout was missing. 

Check out Frog Fuel Ultra to get the most out of your workout or to push you through your next endurance event. One pouch of our frog fuel pre-workout contains 1500mg of Citrulline Malate. 

]]> 2020-01-31T15:38:00-06:00 2020-05-12T16:04:43-05:00 The Most Common Sports Injuries - and How to Prevent Them Alexander Kunz At some point, many athletes succumb to injury. Here are some of the most common sports injuries - and a few things you could to do help prevent them from happening in the future. 



common sports injuries

While physical activity and participation in sports have an extensive number of benefits, there is always the possibility of injury. An estimated 5.6 million athletes are affected by a sports injury each year. Of those injuries counted in this study, the majority of them were the same type of injury or isolated to the same part of the body. 

These common sports injuries can occur at any age and to anyone, no matter if you’re a professional or exercising just to stay healthy.

Even participating in low impact sports like golf, swimming, or walking have the potential to lead to injury. The good news is that most sports-related injuries are treatable, and athletes can return to activities after a short rehabilitation time.  

As an athlete or at least a frequent gym-goer, you may think that injuries are all just a part of being active.

This idea may partly be accurate, but knowing common causes of common injuries as well as preventative measures will lower your chances of injury significantly. Some injuries may be pure bad luck, but the majority can be prevented and avoided with proper technique, nutrition, and knowledge. 

What Are the Most Common Sports Injuries?

Before we jump right into discussing how to prevent the most common sports injuries, we need to focus on what those injuries are. Our most common sports injury list is not all inclusive of every possible injury. 

The five sports injuries that occur most often amongst athletes in the United States include: 

  • Muscle Strain
  • Knee/Shoulder Injuries
  • Sprains
  • Tendonitis 
  • Shin Splints

Muscle Strain

A muscle strain refers to a generally minor injury to any muscle in your body.

This could be a twist, pull, or tear of a muscle and, sometimes, tendons. Muscle strains can be severe. If not treated properly, they can lead to loss of mobility in that muscle area. In the most extreme cases of muscle strain, the muscle can completely rupture, requiring surgery

Muscle strains occur when your muscles are overloaded.

This overload could be due to high speeds, overuse, or weight. When you experience a muscle strain, there will be soreness or pain in the injured area. Depending on the severity, muscle strain could result in muscle weakness, stiffness, or tightness for some time. 

Since we use a lot of different muscles for various athletic activities, there are numerous muscles to be strained. Within this common injury category, there are groups of muscles that are more likely to be injured across the board. These muscles include: 

  • Hip Flexor
  • Hamstring
  • Quadriceps (Thigh)
  • Calf
  • Back

How to Prevent Muscle Strain

Muscle strain is commonly a symptom of incorrect form or lack of stretching. When your muscles are fatigued or overworked, they are more likely to become injured or strained.

This is another reason why warm-ups and cool-downs are essential when exercising. 

Here are a few key ways to prevent muscle strain when exercising: 

Beyond preparing your muscles for exercise through stretching, be on the lookout for incorrect forms or postures. This may be more prevalent when weight lifting, but should be watched when doing cardio as well. 

Strength training may seem like a strange addition to the list as well. However, when certain parts of your body are weaker than others, it can put a strain on those muscles. Incorporating full-body strength training and training opposing muscles can help prevent specific muscles from doing too much work. 

Nutrition can also play a vital role in any sports-related injury. When it comes to your muscles, think about it this way: they can only work as well as the fuel you give them. Giving your body the nutrients and fuel necessary for performance is also an essential part of injury prevention and muscle recovery.

One convenient way to boost your nutrition is to seek out liquid protein supplements and other supplemental nutrition.

Knee Injuries

Knee injuries seem to be much more common than shoulder injuries, but both are prevalent.

A study conducted over 10 years concluded that knee injuries made up almost 40% of sports-related injuries. Knee injuries cross boundaries into so many different activities that it is easy to understand how they are so common. 

Since your knee has a rather complex structure and bears the brunt of your body weight, it is the most frequently injured joint. The knee injuries doctors see most often include: 

Although there are other significant ligaments in your knee like your MCL, LCL, and PCL, the ACL tear is still the most common to see amongst athletes. Injuries as severe as a ligament tear are usually a result of improper landing, a blow or twist, or running too hard/too fast without warming up properly. 

Shoulder Injuries

Shoulder injuries are still somewhat common amongst athletes, and they account for 20% of sports injuries. Although this is significantly less than knee injuries, it still makes up a large percentage of sports injuries as a whole.

When referring to shoulder injuries, we are referencing the shoulder joint and, more specifically, the rotator cuff. 

Any activity that requires frequent movement of the shoulder joint is prone to a shoulder injury. These sports include baseball, softball, tennis, swimming, and volleyball. Anyone that is using their rotator cuff often, especially in a repetitive motion, is more likely to experience injuries such as: 

While some of these injuries are the result of overuse, more often than not, a shoulder injury occurs due to a lack of strength, flexibility, or stabilization.

Knowing your limits and not pushing past your body’s performance boundaries can be challenging at times. However, knowing when to stop and rest is vital in avoiding injuries, especially in your shoulder. 

Many adults that are just getting back into a sport or starting their workout routine fresh will also experience shoulder injuries because of a lack of strength and flexibility. It is important to remind yourself that if you are beginning an exercise regime off the couch that you have to take it slow. What you used to be able to do in the gym will take time to build back up.

Jumping in too strong and too fast can cause more harm than good in most cases. 

How to Prevent Knee and Shoulder Injuries

As with most sports injury prevention, it is crucial to stretch the area and warm-up properly. Now, your knee and shoulder areas can sometimes be easy to overlook when you are stretching. Some stretches that target these areas include: 

Shoulder Stretches

  • Neck stretches
  • Shoulder rolls
  • Pendulum stretch 
  • Cross-body arm swings
  • Cross-body arm stretch 
  • Child’s Pose
  • Ragdoll Pose
  • Eagle Arms
  • Cow Face Pose

Knee Stretches

  • Lunging hip flexor 
  • Figure Four
  • Standing or lying hamstring stretch
  • Calf stretch
  • Laying or kneeling quad stretch
  • Side lunge
  • IT Band stretch
  • Butterfly

Although these stretches can be useful, be aware that doing specific stretches when you are already injured can potentially be damaging. Consult a physical therapist or athletic trainer when deciding the stretches best for your injury recovery and sports injury treatment. 

Beyond that, strength training is a crucial component of these two areas.

It is easy to build up one muscle group more than another. On your shoulders, you should work to train all three heads of your deltoid muscles. For your knees, an important cross-training can be to strengthen your quadriceps. 

Cross-training will be vital when preventing knee and shoulder injuries. Don’t just focus on those areas, though. When it comes to knee injuries, often, other parts of your leg need to be strong as well. Focus on strengthening your hips, feet, and ankles as well as your knees. 

If you’re a runner, the surface you run on may influence injury as well. Shoes play into this, but if you run on a hard surface versus a softer, low impact surface, you could be more prone to injury. 


A sprain can be defined as being a tear or stretch of a ligament causing pain or swelling, but not dislocation.

Your ligaments are the band of connective tissue that join one end of a bone to another. 

Any joint on your body can be sprained, but the three most common areas to be sprained during physical activity include your ankles, knees, and wrists. And it will most often be a result of some sort of physical trauma - like a fall or blow to one area of your body. 

When you experience a sprain, you will feel varying degrees of pain and tenderness. The severity of the sprain will determine the amount of pain and swelling or if the accident led to a complete tear. You may also notice bruising, joint looseness or instability, and an inability to move the joint.  

How to Prevent Sprains

If you’ve injured your ankle before, then you know that you’ve weakened the area and may injure it again in the future. As ankle sprains are especially common, some studies suggest that at times, an ankle brace can be used for sports injury treatment.

However, chronic use of a brace can further weaken the area. So, it may be best to focus on strengthening the muscles surrounding the ankle to prevent future injury. 

Strength training of muscles surrounding joints is usually a tactic used in physical therapy following an injury. However, these exercises can also be used to prevent an injury from occurring altogether. Similar to cross-training, these exercises will target muscles not used as often to build up their resistance and flexibility. 

Another classic way to prevent an ankle or knee sprain is to be more cautious of where you step. This isn’t always possible, especially if you are playing a sport that involves fast reaction time and movements. Still, the more body-conscious we are with our foot placements and form, the better we can improve muscle memory and prevent missteps. 


Tendonitis is a sports injury that can affect multiple areas of the body.

Typically, tendonitis is referring to a condition where the tissue connecting muscle to your bone becomes irritated and inflamed. Tendonitis most commonly occurs on your Achilles tendon, elbow, wrist, shoulder, and knee. 

Some other common names for tendonitis include: 

  • Tennis Elbow
  • Golfer’s Elbow
  • Jumper’s Knee
  • Swimmer’s Shoulder
  • Pitcher’s Shoulder

As you can tell by the common names, tendonitis is prevalent across many athletic disciplines. To understand this injury, we must first look at the tendons. Our tendons are thick fibrous cords that attach our muscles to our bones.

When irritation begins, the pain will be just outside whatever joint is bothered. 

Once they're experiencing full tendonitis, most athletes report a dull pain when the joint is in use. There is usually an ache or tenderness to the area at all times, along with some slight swelling. 

Tendonitis can occur near any joint and is most often caused by overuse or incorrect form. To treat tendonitis, many physical therapists will look at athletes form to determine if there is a way to irritate that tendon less.

The good news is that most cases are easily healed with some rest. 

How to Prevent Tendonitis

Prevention of tendonitis generally will come down to awareness. When you are exercising, you should try to give your body time to warm up and ease into the movements. Giving your muscles and tendons too much too fast can result in stress.

So, a proper warm-up is one way to prevent tendonitis. 

Another great way to prevent tendonitis is to be aware of your technique and form when you are exercising.

If you are consistently landing on your knee or pitching a ball with incorrect form, it puts that much more strain on your tendons. Starting slow and learning the best way to perform an action will give your body the tools it needs to function well every time. 

With that in mind, there is also the aspect of overuse. When you perform repetitive actions, it takes a toll on your body. Listen to your body and if there is irritation or pain, take a break.

Determine what that pain is before it increases. Although most cases are mild, if left unaddressed, it can cause your tendon to rupture, leading to surgery. 

Shin Splints

Shin splints are most commonly seen in athletes that are just starting a running regimen - or athletes that do intense workouts involving running. The term itself is often misused to explain any pain people feel in their lower leg after exercise. However, it is specifically the pain associated with the tibia or shin bone. 

The pain of shin splints will run from the front outside part of your leg and may include your foot or ankle or the inner edge of your leg where the bone meets your calf muscle. This pain can be mild to debilitating, depending on the severity.

It will usually occur a few hours after exercise, or it may not show up until the next day. 

Shin splints can occur in other situations and are not strictly an injury that happens when you start a new running program. Some people will struggle with shin splints because of their body mechanics. They may have fallen arches, overpronation, or supination that causes their foot to land in a way that causes shin splints. 

How to Prevent Shin Splints

Overuse, lack of warm-up, and improper form are also common causes of shin splints. These are the primary causes that you should focus on when preventing shin splints

If you are a new runner and want to prevent shin splints, you should take it slow. Even if you used to be able to run for miles, if you’ve taken some time off, your body won’t be prepared. Proper warm-up and cool-down activities (including stretching) will help as well. 

Improper form is another aspect of running that is in our control.

If you are unsure if you run correctly or not, consider going to see a personal trainer or physical therapist that can watch you run. They will be able to determine the smallest differences in your gait that could lead to injury down the line. 

Then, if you have shin splints, take a rest. It can be hard to take a few days off, especially if you’re just making gains, but it is necessary for healing.

With any injury, giving your body time to work its healing magic is part of the process. 

Common Sports Injury Prevention and Avoidance

Although we already discussed a few ways to prevent specific injuries above, let’s dig a little bit deeper into overall prevention. We only talked about the most common injuries that can occur, but there are some things that you can do to help avoid all types of sports injuries. 

Proper Nutrition and Hydration

If you are an athlete, you probably often think about your nutrition already. Interestingly enough, many sports-related injuries are a sign of nutritional imbalance. 

One of the first things that needs to be mentioned in this section is drinking water.

Now when someone says to hydrate, we tend to think of sports drinks and electrolyte beverages. Still, pure, clean water should be prioritized over these other options. When our bodies are dehydrated, our muscles tend to cramp, and our joints become more susceptible to injury. 

Beyond hydration, there are several different nutritional considerations

  • Vitamin C: It has long been known to us that vitamin C may help us fight off infections, but it can help us in muscle recovery as well. It does this by helping us synthesize collagen naturally in our bodies. 
  • Healthy Fats: These fats are the Omega 3 fatty acids. The primary benefit of sports injury prevention is that they may help reduce chronic inflammation
  • Bone Health: Foods with a high concentration of magnesium and ample exposure to vitamin D will help to support healthy bones. Bone health is essential in the prevention of fractures and arthritis. 
  • Zinc: Zinc is known for boosting our immune system functioning, but it can also help us heal tissues and wounds. 

While targeting many of these vitamins and minerals is possible through supplementation, you can’t beat a whole foods diet. It is important to try and get as many nutrients straight from the source as we can.

In most cases, this makes them more bioavailable to our bodies for absorption. 

Plus, eating a whole foods diet cuts back on our consumption of processed foods. Although processed foods can be enjoyed in moderation, if that is the base of your diet, it can lead to a wealth of health issues beyond sports injury. 

Collagen Intake

Along with nutrition, there is the aspect of supplementation. We talked about a few supplement options above, but another amazing supplement for injury prevention is collagen.

Collagen can also be used to speed up recovery from injury. 

Hydrolyzed collagen has been proven to increase the density of ligaments and bones. Both of these are essential functionally, especially when we exercise. 

There are numerous liquid protein supplements on the market today, but we recommend you check out our Frog Fuel Power Protein. We designed it to help your body strengthen, repair, and recover. Frog Fuel focuses on collagen and muscle recovery while promoting healing and injury recovery.

So whether you need collagen for sports injury treatment or injury prevention, Frog Fuel Power can help. 

When your body is stronger, you heal faster and won’t break down as quickly. Giving your body the tools it needs for self-repairing means less time between workouts and better recovery time overall. Proper recovery gives your body the necessary strength to ensure you don’t overstress ligaments, muscles, and bones.

Have a Workout Plan (and stick to it)

There are many instances when you’re just getting back into an activity or exercise where you overdo it. It is tempting to want to jump back into working out the way you used to.

But that can be dangerous. 

One way to prevent this from happening is to come up with a workout plan and stick to it. If that means enlisting the help of an accountability buddy or even a personal trainer, so be it. Having a plan will give you structure and balance in the types of exercises you do. It will help to ensure that you integrate multiple muscle groups and cross-training. 

Plus, it is easy to get into a rut at the gym. So, a workout plan gives you some structure but also forces you to get outside your comfort zone. Mix up the workouts that you do each week or day-to-day. Do yoga a few times a week, go for a jog, only lift weights every other day, and swim on weekends. 

Whatever the plan you choose, find activities that excite you and that you can alternate between. This further enforces the idea of working with different parts of your body and targeting multiple muscle groups. 

ALWAYS Warm-Up and Cool Down

When your muscles aren’t ready for an action or activity, they are more likely to be injured. 

So, how much stretching should you be doing? How long should your warm-up be compared to your workout? These will differ for everyone and each activity that you do, but there are some basic guidelines to follow to help you structure your stretching, warm-ups, and cool-downs for each workout.  

On average, a warm-up should last between 5-10 minutes.

You want to incorporate cardio along with some range of motion movements to get the blood moving throughout your body. The reason a warm-up is typically shorter is to give your body time to adapt to the movements without creating muscle fatigue. 

In your warm-up, you want to target movements that are often used in the activities you’ll be doing. You’ll start at a slow pace and then work your way up to a higher intensity to increase your heart rate. 

Your cool-down should also be a focus during exercise. This is especially important during high intensity and cardio workouts. Cool-downs give your body time to get back down to the heart rate and breathing you had pre-exercise. Plus, your blood has a chance to recirculate throughout your body, preventing dizziness and fainting. 

Most cool-downs will last around 10 minutes but can be longer, if necessary.

Try to incorporate at least 3-5 minutes of lower intensity exercise to lower your heart rate. Then, focus on stretching for at least 5 minutes. 

Stretching doesn’t reduce all injuries, but it could prevent some. So integrating stretching into your routine is helpful. This could be a daily stretching activity you do at home when you wake up or during your cool down.

Try to stretch problem areas, but don’t only focus on those. Finding a routine that incorporates many different stretches will keep your body loose and flexible.  

Focus on Technique and Form

Whether you’re a runner or a weight lifter, proper technique can prevent a multitude of injuries. If you’re new to an activity, try to find a mentor or a trainer to work with until you have the movements down.

There are many instances where improper technique caused an injury for an athlete. However, there are a few other things you can do to improve your form as well: 

  • Get a coach or trainer to help you with alignment or running gait
  • Get custom fitting shoes
  • Attend workout classes

It will come down to the little things here. Having an outside view of your form can be critical. You can have an instructor or coach correct the tiniest aspect of your pedaling, running, or lifting, and it could not only make the action easier, but it can prevent injury as well. 

Allow Yourself Time to Heal and Rest

While we may be well accustomed to resting in between sets or take a day off from exercise each week, we still need to focus on rest. If you begin to have issues or pain when doing something, listen to your body.

Take some time to rest and relax that muscle group before a small ache turns into an injury. 

You also need to sleep. Although we want to make sure we get in a workout that day, if we aren’t properly rested, we could get hurt. Not only will our bodies be trying harder than usual to keep up, but we aren’t as attentive either. It will take longer for injury recovery than it will for you to get a good night's sleep. 

The moral of the story here is that when given time, your body does amazing things! Allow yourself a break now and then, and give your muscles room for recovery. 

Invest in Your Health and Prevent Common Sports Injuries

Unfortunately, sometimes an injury isn’t preventable. But there are things you can do to decrease the chances of some of them - or make them less severe.

We covered the most common injuries in this article, but there are so many other possibilities. Don’t let these common sports injuries become a fact of life because you exercise or are an athlete. There are things that you can do in your daily life to prevent them. 

If you’ve been injured before, give yourself time to heal, understand the injury, and learn how to prevent it again. Focus on things like your form, nutrition, and a workout routine that incorporates all muscle groups, and you are well on your way to injury avoidance.

And, to learn more about how our Frog Fuel liquid collagen could help with muscle recovery, check out our post on collagen and injury prevention. ]]> 2020-01-17T09:00:00-06:00 2020-05-12T19:20:10-05:00 5 Research Studies that Show That Collagen Protein Should Be a Part of your Sports Injury Treatment Alexander Kunz More



Have you ever wondered if collagen can improve your sports injury treatment? I bet you have. When you have an injury, chances are you are anxiously asking questions from Dr. Google wondering how to promote injury recovery. 

Searching for the benefits of collagen comes naturally since it is such a popular supplement for athletes. Collagen and muscle recovery...collagen and tendonitis…collagen and… 

The rabbit hole of the internet is long, windy, and seemingly endless. You want answers now. Can collagen promote sports injury recovery?

The short answer is: yes. For the long answer, let’s check out some research and case studies.

Study 1: Collagen and Muscle Recovery

When you hear the term ‘sports injury recovery’, one of the first things that probably comes to mind is muscle recovery. Muscle recovery is absolutely critical for both injury prevention and injury recovery. And did you know that collagen and muscle recovery are best friends? It’s true. 

We’ve even got the studies to back up this idea that collagen may help muscle injury and sports injury treatment.

One double-blind, independent study on 24 recreationally active males aimed to look at the impact of collagen on muscle damage, inflammation, and bone turnover. Participants were asked to perform 150 drop jumps for 7 days before their markers for muscle damage, inflammation, and bone turnover were measured before they were given a collagen supplement. While the collagen had no impact on their inflammation and bone collagen synthesis, researchers noted its benefit on muscle soreness.

To be honest with you, I am not surprised to learn that collagen can benefit muscle soreness and muscle recovery. We hear it from our customers all the time that they feel less sore after workout and recovery from muscle injuries quicker with the help of our collagen products.

With a faster recovery time and less muscle soreness, you’ll be well on your way to your PR for that next Ironman.

Study 2: Collagen and Ankle Stability

Ankles. It is so easy to sprain them with one unlucky step, taking it a bit too far while training or that unfortunate rock that you stepped on during your morning run. And, as most seasoned runners know, an ankle sprain can lead to chronic instability. 

The problem is that ankle instability doesn’t only affect your ankles, but your whole body. They are the foundation of overall health. Unstable ankles may lead to overcompensation, weakness, pain, and injuries in your knees, hips, or lower back.

Understanding the importance of ankles, one recent randomized, double-blinded and placebo-controlled study on the collagen and sports injury treatment focused specifically on ankles stability. A group of 50 male and female athletes were given collagen peptide supplementation or placebo for six months. 

After 6 months, they measured ankle functionality using the Cumberland Ankle Instability Tool (CAIT) and the German version of the Foot and Ankle Ability Measure (FAAM-G). The majority of the participants on collagen reported significantly improved ankle stability function. To conclude the study, researchers asked the athletes to return for another 3 months follow-up where they also discovered a significant decline in the number of ankle joint injuries.

It turns out collagen may really improve ankle strength and stability. And remember, healthy ankles can help to keep the rest of your body stable and functioning. A strong and stable body means fewer injuries. This is why we believe that collagen is awesome not only for sports injury treatment but prevention as well.

Study 3: Collagen and Knee Recovery

Knee pain is one of the most common issues we hear about from athletes. Wrong form while weight lifting, overtraining when running, a previous injury, arthritis, and countless other issues may lead to knee pain and require sports injury recovery. 

You’ve guessed it right, science says, collagen may help here, too.

One study looked at how collagen may help reduce pain in athletes with functional knee problems. 139 athletic participants were given either collagen or placebo per day for 12 weeks. 

The results were mind-blowing. 

The collagen group reported significant improvement in activity-related pain intensity while the placebo group didn’t have any change. None.

If you have knee pain and are looking for a lasting treatment option when it comes to knee injury recovery, collagen may just be your answer. It’s easy to use, helps all the joints and bones in your body, and it doesn’t require needles or regular visits to the doctor. While many times, we’re just trying to reduce the pain enough to keep doing the sport we love, collagen may just improve your knee and joint health enough to help you do the sport you love pain-free again.

Study 4: Collagen and Wound Injuries

When you think about sports injury recovery, wounds may not be the first thing that pops into your mind. But you can’t forget about accidents. You may fall on a bike ride, scrape your knees falling on a rock on a trail run, or get injured during boxing.

According to a 2018 case study, a 92-year-old female patient presented large post-traumatic skin injury to her left leg with partial closure and exposed muscle tissue. Her treatment plan included increased protein intake using collagen protein and weekly check-ins. 

Eight weeks later, her injury was completely healed and she presented no pain or other complaints.

Just think about it. Collagen can help someone’s wound injury recovery even later in life when sports injury treatment and recovery is more difficult.

Study 5: Collagen and Frostbite 

Frostbite is another issue that we don’t mention enough when we talk about sports injury treatment. Yet outdoor sports in the wintertime may present the risk of frostbites. Frostbite is the damaging of skin and other tissues as a result of exposure to freezing temperatures. 

If you ski, cross-country ski, snowboard, run, bike, walk, or do any other outdoor activities protecting your skin from frostbite is critical. If frostbite happens, collagen may help your injury recovery.

One case study discussed the recovery of a male patient’s frostbite. He was working at a ski resort at 22 below zero conditions. Once he took his shoes off, he noticed his toes turning white. A day later, they turned black and his skin began peeling off his toes. He recovered, but he experienced frostbite a year later, this time, even a more serious case. He spent 2 weeks at the hospital and received 8 weeks of antibiotic injections three times a day. Because he lost too much flesh and his bones were exposed to the frostbite, his doctors worried that he would end up losing his toes. 

He started taking liquid collagen protein and already began noticing improvement within 24 hours. Despite the initial bleak outlook, the patient completely recovered - with all his toes.

The fact that collagen helped a patient from losing their toes after serious frostbite is a powerful testament. It’s mind-blowing what collagen can do for your health.  

Frog Fuel Collagen for Sports Injury Treatment

Now that you understand that collagen is awesome for injury recovery and sports injury treatment, you may be wondering how to find the best collagen supplement. Wonder no more.

Frog Fuel is much more than just a simple collagen supplement for quick nutrition. Unlike most other collagen supplements, it is fortified to be a complete protein and our nano hydrolyzed collagen is pre-digested with special fruit enzymes so it can support your athletic performance and sports injury recovery. It is designed for rapid absorption and maximum bioavailability at the cellular level. And it is used and trusted by over 3,500 medical facilities around the country because it works so well.

Success Stories from Our Customers

Personal stories speak louder than anything. Here is what our customers have to say about Frog Fuel and injury recovery:

“ I had a back injury and I was struggling to do more than 25-30 push-ups. I conquered the plateau, and I feel like recovery happens within a few hours, versus a day or two even through the same workouts.” (Julio V.)

“Great for recovery as I had a shoulder injury that just wouldn’t heal. Shortly after using this product I started making progress with my shoulder. I’m giving this product the credit.” (Elijah D.)

“This product really helps recovery from injury or surgery. It also helps as a midday pick me up.” (Philip G.)

“After using your product, an injury that I was having a hard time with healing started to feel much better. I’ll be ordering more in the next coming days. Thank you.” (William K.)

“I have been using this for several years now and it's my go-to protein. I started using it to help recover from an injury and following surgery and even my PT tech said I recovered faster than normal even in my 40s. Now in my early 50s, it keeps me going longer than others my age and keeps me healthy. Highly recommend Frog Fuel!” (Jimmy B.)

If you want a high-quality collagen supplement to support your sports injury recovery, look no further. Frog Fuel liquid collagen promotes health, performance, and recovery with its high-quality, medical-grade liquid protein shots that were developed by Navy SEALs and a Stanford biochemist.

Pick up our Frog Fuel liquid protein shots to support your injury recovery today! 

And make sure to report back with your sports injury treatment results and post-recovery gains and achievements.

]]> 2020-01-03T12:25:00-06:00 2020-05-12T16:04:46-05:00 Beta-Alanine: 5 Effects and Benefits for Athletes Alexander Kunz Taking a pre-workout fitness supplement with beta-alanine has some great benefits and positive effects - like added endurance, decreased fatigue, increased lean muscle mass and more. Learn just what beta-alanine is and why you need it.



beta-alanine effects and benefits

Beta-alanine is a popular supplement among athletes, and for good reason. Research has found that this amino acid may benefit performance and support overall health - both of which are high priorities for dedicated athletes and gym-goers. What’s more, many fitness enthusiasts report being able to accomplish more reps or perform endurance sports for longer periods of time when supplementing with beta-alanine. 

Sounds good, right?

But many more people haven’t even heard of this amino acid, don’t know how it impacts their training, and aren’t sure how to integrate it into their daily nutrition. So, today we’ll uncover what it is, what those beta-alanine benefits are, and when to take it for maximum impact.

What Is Beta-Alanine?

Beta-alanine (3-amino propionic acid)  is a non-essential amino acid that is produced naturally by the body and is a component of carnosine, anserine, and vitamin B5. It takes part in many metabolic processes, the most significant for athletes is the reduction of lactic acid accumulation in the muscles. 

During strenuous exercise, lactic acid is produced and broken down by your skeletal muscles. And - as you’ve probably experienced during a workout - the longer you exercise, the more difficult it becomes for your body to break it down in a timely manner. Lactic acid is largely responsible for that “burn” you feel when you’ve been running, lifting weights, or participating in another endurance sport. 

Beta-alanine combines with histamine to become a dipeptide molecule named carnosine. This molecule is stored in bulk in your muscles and brain tissue and is used to buffer lactic acid accumulation, which decreases discomfort and fatigue and improves athletic performance. While the body has natural stores of carnosine, high-intensity athletes (who use much higher levels of amino acids than the average person) may get a nice boost by eating foods or supplements that contain extra beta-alanine. 

5 Benefits of Beta-Alanine for Athletes 

Beta-alanine benefits may include increased endurance ability, decreased fatigue, and improved overall wellness. Runners, cyclists, rock climbers, and other endurance athletes may find beta-alanine effects particularly useful before a challenging workout or competition. 

And, it may be even more important for vegan and vegetarian athletes who have less of this animal-based protein stored in their muscles due to their plant-based diet.  

1. It May Help you Exercise Longer Before Getting Tired

You may be familiar with the term “time to exhaustion” (TTE). This refers to the amount of time a person can engage in an activity before they are overcome with fatigue. Whether that’s 10 minutes or 2 hours depends on a host of factors, like your diet, sleep patterns, general fitness and more. 

Regardless of those factors, though, beta-alanine may just be one way to increase your TTE through increasing carnosine stores and decreasing the negative impact of lactic acid on your muscles.

A 2015 study found that cyclists who took daily beta-alanine supplements for 10 weeks were able to work 13% more than those who took the placebo. This was replicated in another study where 20 male cyclists were able to increase their “time to exhaustion” by 13% or more after a month of taking beta-alanine daily.    

2. It Could Increase your Effort In Short, High-Intensity Exercise 

Muscle acidosis (the process where glucose is broken down into lactic acid) doesn’t just limit the amount of time one can do a high-intensity activity, but it can impact how hard you go in the moment. This is especially relevant in endurance activities as well as challenging short-duration exercises like HIIT or Crossfit. 

In a study done on the impact of beta-alanine on high-intensity interval training, researchers found that taking beta-alanine supplements for 6 weeks improved the TTE for participants by 19%. Another study done on rowers found that 7 weeks of beta-alanine supplementation was linked to faster speeds in 2,000-meter races.   

3. It May Help Increase Muscle Endurance Specifically in People Over 55+

Beta-alanine may benefit those who are aged 55+ by increasing muscle endurance, which can help our fit friends with their training goals. But it also has quality-of-life applications that last well beyond your training years. 

By improving muscle endurance, older adults may be able to reduce the risk of falls and increase their capacity for independent living. A double-blind randomized study on adults ages 55-92, researchers found that beta-alanine supplementation was associated with the delayed onset of neuromuscular fatigue in older men and women. 

Plus, when taken with protein, you’ll experience that you stay full longer, aiding in any weight loss efforts you may have this year.

4. It May Help You Build Lean Muscle Mass

By reducing your time to exhaustion, you are able to get in longer, more difficult workouts. As such, your goals are easier to reach - especially when beta-alanine is paired with a high-quality pre-workout protein supplement, like our Frog Fuel Ultra liquid protein shots

But don’t take our word for it. 

In a double-blind trial, 46 men were assessed for peak O2 utilization, time to exhaustion, ventilatory threshold, and total work done. Half of the group was then given either 1.5 grams of beta-alanine or a placebo four times a day for 21 days. They were also asked to participate in a 6 week routine of HIIT workouts. Not surprisingly, the researchers observed significant improvements in all the participants in the areas measured. But there was an additional improved lean body mass in those taking the beta-alanine

5. There Could Be Possible Antioxidant, Anti-Aging Properties

You may not be taking a workout supplement to look younger, but if it happened, it wouldn’t hurt, right? Consider this just one more positive beta-alanine effect. 

The key is carnosine, which is what happens when you combine beta-alanine with histamine. 

Studies have found that carnosine may act as an antioxidant in neutralizing free radicals, supporting the body’s immune system, and reducing the effects of oxidative stress on your skin and body. Carnosine may also elevate nitric oxide production, which improves oxygen and nutrient delivery to cells throughout the entire body. More nutrients and oxygen mean, fuller, more supple skin. This, in turn, helps to preserve the body’s youthfulness and delay the onset of aging. 

If your interest is piqued, it’s worth noting here that collagen protein has become widely known in the past couple of years because of its potential anti-aging qualities. Aside from offering you a complete protein source, collagen is a vital ingredient in healthy nails, hair, and skin. This is one visible difference our customers notice when they start taking a daily collagen protein supplement that contains beta-alanine.

Which Foods Contain Beta-Alanine?

Like what you’re reading but lost on how to eat in order to get these beta-alanine effects? We’ve got a cheat sheet for you.

Beta-alanine is found most densely in animal products such as fish, chicken, beef, and pork. And, when you consume beta-alanine in your diet, it is most often already combined with other molecules to form carnosine. Free beta-alanine is only found in very small amounts in meat, or in supplement form. 

Here are the top food sources of beta-alanine:

  • Poultry. Turkey and chicken are some of the richest sources of beta-alanine. In 3 ounces of turkey breast, there are 2 grams of alanine. The same can be found in 1 cup of rotisserie chicken breast. 
  • Soybeans. Soybeans have 3 grams of alanine in every cup. You can purchase soybeans to munch on as a snack, or use soy flour in your recipes. 
  • Beef. Loin beef fillet, top roast, ground beef, or other lean cuts provide a good amount of alanine and other proteins. 
  • Fish. A 3-ounce serving of yellowtail fish has an estimated 1 gram of alanine. Other types of fish with high protein and alanine include rainbow trout, tilefish, rockfish coho salmon, pink salmon, haddock, mackerel, herring, and tuna.

Because beta-alanine is found mostly in animal products, it is not surprising that vegetarians and vegans have an average of 50% less carnosine than people who eat meat. For athletes following a plant-based diet, beta-alanine supplements may be particularly helpful in achieving optimum results in sports and fitness.

However, since collagen can only be found in animal proteins, our Frog Fuel products are not vegetarian or vegan. We do, however, have several customers on plant-based diets who still enjoy getting the nutrients they need with Frog Fuel. It’s their one flex food and it’s a worthy one if you ask us. 

When To Take Beta-Alanine to Maximize Its Effects

Beta-alanine turns into the molecule carnosine the moment it’s ingested, which becomes an acid buffer in the body. 

For this reason, most athletes choose to take a pre-workout beta-alanine supplement before stepping into the gym. However, scientifically speaking, the timing of beta-alanine supplementation is actually not super important. This is because beta-alanine turns to carnosine and is stored in the muscles. It doesn’t simply disappear if you don’t work out shortly after (such as with caffeine).  

Your carnosine stores are still there several days after supplementing with beta-alanine. Even better news, research has found that muscle stores of carnosine only decrease by 2% each week after you’ve stopped taking regular beta-alanine supplements

What is important is that you’re taking it consistently.

The recommended daily dose of beta-alanine for endurance athletes is between 2-5 grams. You can spread this into multiple doses throughout the day, or take all at once if desired. Large doses of beta-alanine may cause a side effect of “tingling in the extremities” (paraesthesia). Though experts agree this is a harmless side effect.

Citrulline Malate Goes Well With Beta-Alanine

Beta-alanine and citrulline malate - both active ingredients in Frog Fuel Ultra liquid protein shots - are an excellent pairing for those living an active lifestyle. Citrulline malate is the amino acid citrulline combined with malate, an organic salt. It assists with multiple biochemical reactions in muscle tissue, including reducing lactic acid and ammonia buildup, increasing nitric oxide production, and increasing ATP energy. 

Like beta-alanine, it just may enhance performance during endurance exercise or regular gym workouts.

What’s the Best Beta-Alanine Supplement For Athletes? 

When it comes to fueling your body - and your workouts - it’s important to choose a supplement that is high quality and contains only trusted ingredients that will help you reach your goals. 

Frog Fuel Ultra combines powerful nano hydrolyzed collagen® protein with beta-alanine, citrulline malate, and hydrating electrolytes. Frog Fuel Ultra Energized even adds a boost of caffeine. 

Our Ultra line of supplements take the benefits of beta-alanine along with other active ingredients and packages them into a convenient, ready-to-drink pouch. In this liquid form, you can consume Frog Fuel easily without any water, mixing, or shaker bottle required. These can be taken every day throughout the day for maximum endurance benefits and just before or during a workout for an energizing kick. 

In conclusion, beta-alanine effects occur most notably during a workout, when you’ve realized you’ve pushed past that burn and can now workout longer than last time. Some customers even report a stimulant-type response when taking beta-alanine, so we recommend multiple smaller doses throughout the day. And, even though the stores will stay in your body for a few days, a pre-workout beta-alanine supplement will kick in as soon as you take it, making it a great addition to your pre-gym routine.

Ready to ramp up your workout? Try Frog Fuel Ultra to push yourself past your limits. ]]> 2019-12-17T09:35:00-06:00 2020-05-12T16:04:48-05:00 9 Steps to Prepare for Your First Race Alexander Kunz From having the right clothes and enough training runs in to knowing what to eat on race day, we have the pointers you’ll need to prep for your first race




Did you see the New York City Marathon? How about Eliud Kipchoge’s under 2-hour marathon run? Wasn’t it amazing? Perhaps you even got inspired to sign up and train for your first race. Maybe it’s a marathon, maybe it’s a 5K… Good for you! Now you’ve got to train, prepare, and learn how liquid protein supplements can give you that extra boost you need to make it over the finish line.

Let’s go over the main steps to prepare you for your first race. You will learn everything you need to know from signing up until race day. You will learn what to eat on race day and how to use liquid protein supplements to help you crush your goals.

Step 1: Make a Commitment: Sign Up

Whether it’s a 5K, 10K, half marathon, marathon, or ultramarathon you want to train for, you need to make a commitment and sign up in advance. Depending on your current shape and your training plan, training for a 5K can take anywhere from a month to three months, and training for a marathon may take anywhere from four to six months. 

It’s not an impulse decision.

When picking a race there are few things you need to consider:

  • Date: Pick a race that works with your personal schedule and your training schedule.

  • Location: This is up to you. You may want something nearby or maybe inspired by a race a few hours away, or even a destination race combined with some travels.

  • Price: Making a financial commitment may help you stick to your goal and follow through with your plan. However, it is important that you consider your budget. Most local 5Ks are between $20 and $35 and some even support a good cause you may care about. Whereas half marathons and marathons may cost a hundred or few hundred dollars. Popular and corporate races are often more expensive than low-key or non-profit events. Don’t forget to consider the potential cost of travel and accommodation as well. Finally, make sure that there are no restrictions - some popular races have a lottery system or other sign-up barriers.

  • Size: This is also up to you. You may be inspired by large crowded races with many participants and cheering crowds. You may prefer a tiny race with only a few on the road. Or, you may want something in-between.

  • Previous results: If it’s your first race, it may be hard to predict your finishing time. However, you may have an idea based on your training runs or your desired goal. Check the results from the previous years to see where you stand. Who knows, maybe you can add a PR or an age-group medal to your goals.

  • Course map and description: This is key. It is important that you know if the course is a flat and fast course, or hilly and challenging. Is it a point-to-point race, a loop course, or an in-and-out course.

  • Special features: You may be attracted by the items in your race packet or the promise of an exciting post-race food or drink. Winter races may include chili, hot chocolate, hot cider, or pizza. And there are plenty of group themes and costume races during the holidays.

Step 2: Pick Your Training Plan and Start Training

The good news is that the internet is full of fantastic racing plans for all levels and ages. Some of the most popular marathon plans include Jack Daniel’s, Pfitzinger’s, Hanson’s, Hall Higdon’s, and Jeff Galloway’s plans. 

Consider your current skills and pace, your goals, and the time you are able to put into training before choosing a plan. Ask for advice from more experienced runners or coaches.

It is important that you run regularly, several times a week to condition your body. A combination of endurance training and speed work is often the best approach for success. 

No matter what training plan you choose, it is important to be consistent and follow it. It doesn’t mean that you can’t improvise and modify your training runs if something interferes, but be consistent with your running to make sure you’ll have the best time on race day.

Step 3: Set Goals

Goals are important. They are also personal. There are no right or wrong answers to goal setting.

Your goal may simply be to finish the race. You may have a finishing time in mind. You may hope for an age group award. It doesn’t matter what are your goals, just set them.

It is important to have several goals. Under ideal conditions, you may want to finish at a certain time, however, if it’s raining or something less ideal happens, you may be happy with a somewhat slower time or simply finishing. 

Either way, be proud of yourself for simply signing up for a race. You’re about to start training for many weeks or months, and will soon be accomplishing your goal of finishing your first race!

Step 4: Make Sleep a Priority

While your training plan, planning what to eat on race day, and knowing how to use liquid protein supplements is crucial, so is sleep. Make sure to get at least seven to eight hours of sleep each night during your training. Add naps or times of relaxation, such as meditation or relaxing movie night as needed.

Listen to your body. It needs time for rest and recovery during training and before your race. The day before your race, you may be too nervous to sleep. That’s normal (but also, you don’t need to stress out - it’s going to be great). Try to get extra rest the weeks leading up to your race.

Step 5: Focus on Nutrition & Know What to Eat on Race Day

During your training regiment, it is important that you focus on a clean, nutrient-dense diet of whole foods, and drink plenty of water for electrolytes. It is not only important that you support your training with nutrient-dense options, such as liquid protein supplements, but to practice how and what you’ll eat on race day.

Shorter races, such as a 5K or a 10K don’t require nutrition during the race. However, during longer races - especially marathons and ultramarathons - it is important that you fuel your body while racing as well. If this is a new idea to you, starting to bring your liquid protein supplements along with you on the weeks leading up to your first race is just one way to get used to eating and running. 

In all the above cases, though, pre-race and post-race nutrition are extremely important.

It is not only important that you decide what to eat on race day, but you need to practice it. The internet is full of advice about ideal nutrition and ideal times to eat, however, those tips may not work with your body. You have to make sure that your pre-race nutrition fuels and energizes your run without leaving you bloated and heavy at the starting line. You also want to make sure that whatever you consume during the race goes down easily and supports your body. 

Our Nutrition Tips

When it comes to nutrition for runners and knowing what to eat on race day, it is important that you consume something nourishing yet well-digestible. Eating anywhere between 30 to 120 minutes before your training run or race is ideal for energy. 

What window works for you is personal. Some runners have fantastic digestion and do well eating close to a race. Others need more time to digest and prefer to have a solid hour or two, and in some cases, a bit longer before they hit the road or get on the starting line. 

Carbs are often the preferred food choice by many runners because they digest easily and provide quick energy. However, you’ll also want to have a complete protein source, like our Frog Fuel liquid protein supplements. They provide amino acids that will peak in your body for around 60 minutes. Consuming a liquid collagen protein supplements is often ideal 15 to 30 minutes your training run or race, however, it is important to figure out what works for you. 

Other pre-workout and pre-race foods include:

  • Bananas
  • Oatmeal
  • Bagels
  • Toast with peanut butter
  • Almond butter
  • Berries
  • Honey stick
  • Homemade granola or granola bars

Experimentation is the key. This goes for your nutrition during your run or race. Many runners love goo energy, honey sticks, or energy beans for quick energy from sugar. But those leave you with only carbs.

Taking some protein along with your carbs is going to be a better option. Liquid protein supplements digest easily, absorb well, and provide quick yet sustainable energy. They provide energy from a mix of protein and carbs, which is an ideal way to support your body during training or a race. 

It is important that you don’t forget about refueling either. Taking some carbs within 15 to 30 minutes of your training run or race is ideal for rebuilding your glycogen storage. Again, we recommend a mix of carbs and protein, such as liquid protein supplements, a granola or protein bar, or almond butter with bananas. This will help your body keep and/or develop that lean muscle mass and provide the nutrients your muscles and ligaments need for better recovery.

Your post-race meal should also be a balanced meal with carbs, protein, and fats, such as salmon with quinoa or vegetables, steak with steamed vegetables, chicken breast with baked vegetables, or tofu or seitan with vegetables and quinoa. 

Nutrition isn’t just about knowing what to eat on race day, though. You also need to make sure to hydrate well before, during, and after your run or race. While the common advice is to drink 8 to 10 glasses of water a day, though athletes tend to need more due to all the sweating and hard work that happens. 

Don’t wait until you feel thirsty, hungry and dehydrated. Drink (and eat) regularly. Coconut water or adding some lemon or apple cider vinegar or salt to your water is fantastic for extra electrolytes and nutrients.

Try Liquid Protein Supplements

To fuel your training and race, we recommend FrogFuel Ultra. It is a professional-grade liquid protein supplement designed for endurance and peak performance. It is the same medical-grade protein that is trusted by over 3,000 healthcare professionals in various fields including wound and post-surgical care. 

It’s a complete protein that has been fortified with all amino acids and enhanced with beta-alanine and citrulline malate to increase endurance and decrease fatigue. We offer a caffeinated liquid protein option to provide extra support and energy that you might need mid-run. Why caffeine? Research has found that it not only improves alertness and your body’s ability to use fat stores during your race, but that it may even reduce a runner’s perception of effort.

Step 6: Decide What to Wear

It’s not enough to know what to eat on race day, you need to decide what to wear. There are so many different running clothes out there. Some fabrics may irritate your skin and some may simply feel uncomfortable, while others (ahem, cotton), are not built for performance

Find something that’s comfortable for you. Try out different outfits during your training. A polyester top and lined running shorts are popular go-to's. 

Finally, make sure that you find the right shoes and break them in. News shoes on race day may lead to blisters, discomfort, or even injuries. With the unpredictable weather, plan for different conditions.

Step 7: Visualize the Run

Visualizing may be one of the most important, yet often forgotten parts of race day training that may set you up for success. Here’s a quick way to get started.

Visualize what you will be wearing on race day and how you will feel both physically and mentally at the starting line. Then, visualize the route and how your energy increases as the race goes on. Imagine yourself fueling your body with liquid protein supplements mid-run for a clean boost of energy. And finally, imagine crossing the finish line with a big smile on your face. 

Step 8: Start Gearing Up - Two Weeks Out

As your race approaches, tapering starts. You’ve done most of the work. Your mileage will start dropping at this point. Nutrition, rest, and mindset become more important.

At this point, visualization also becomes key. Visualize every aspect of your race day from your breakfast to your clothes to your choice of liquid protein supplements to your transportation plan to your pacing strategy. Practice and fine-tune your nutrition plan. Make sleep a priority. Stretch plenty. Get a massage if you can. 

Most importantly, relax. You are so close. You are ready.

Step 9: Race Day

Race day is here. You’ve done the work. You are ready to rock ‘n roll!

Eat your pre-race meals just as you’ve prepared. Put on your racing outfit. Keep visualizing at the starting line. Start out slow then pick up the pace as you feel comfortable. Use liquid protein supplements as you need it and you’ve planned it. Smile. Enjoy. And crush your goals!

You have an ambitious goal and all the knowledge and will to crush it. Start training and fueling your body with high-quality supplements that help you get the most out of your body during race day. Check out our FrogFuel liquid protein shots, which were designed by former Navy SEALS, and make sure to report back on your results! We can’t wait to hear about your first race. ]]> 2019-12-03T09:21:00-06:00 2020-05-12T16:04:49-05:00 Here's Why You Can’t Find Vegan Collagen Alexander Kunz Is collagen vegan? Can it be? We explain what collagen is, when you need it and why you won’t find a true vegan source of collagen.




If you are vegan, vegetarian, plant-based, or simply a veggie-curious athlete or fitness enthusiast, you must be aware of the current collagen craze. You may be wondering if vegan collagen exists. After all, veganizing everything from bullet coffee to MCT oil to protein shakes is something that’s on your radar.

Unfortunately, there is no such thing as true vegan collagen. However, looking at the benefits of collagen, you may still want to consider giving it a shot. 

In this article, you will learn about what collagen is along with what the benefits of collagen are. You will learn why collagen is not vegan and how collagen-promoting vegan supplements differ from collagen supplements. And, finally, we’ll give you some vegan collagen alternatives and one of the best sources of collagen to support your health.

What Is Collagen?

First, let’s cover the basic reason why collagen is not vegan: It’s source. 

Collagen is sourced from animals because natural collagen is only found in the bones, muscles, tendons, ligaments, and skin of animals.

Collagen is the most abundant protein in your body. It can be found in your bones, muscles, tendons, ligaments, and skin. Collagen provides structural support for your body and is one of the things responsible for skin elasticity.

Your body’s natural collagen production slows down by the time you’re in your late twenties. This, unfortunately, increases the risk of the breakdown of joints and can eventually lead to sagging skin and wrinkles.

Taking collagen in your diet has a variety of benefits from improving muscle mass and preventing bone loss, to relieving joint pain, improving skin, hair, and nails, promoting digestion, and supporting overall heart health.

Do I Need to Take Collagen Supplements?

The fact that your body reduces its natural production of collagen means this isn’t just a vegan issue. Vegetarians, pescatarians, flexitarians, and omnivores can all benefit from collagen protein support. 

In today’s world, people don’t eat all the nutrient-rich parts of animals, such as liver or bone broth, the way that they used to. Instead, most people are focusing on only or mostly muscle meat. Even if you enjoy bone broth or organ meats, chances are you are still not eating enough to boost your collagen levels through diet alone. 

To support your health, performance, and recovery, you may certainly benefit from a boost of collagen in your diet.

Is There Vegan Collagen?

No, collagen is not vegan, and there is no natural vegan collagen.

Collagen is made from animals. It is derived from connective animal tissues, including the bones, cartilage, and hides of cows, pigs, chicken, and fish.

Are There Vegan Collagen Alternatives?

If you are a strict ethical vegan, there are some vegan collagen alternatives out there for you. However, they are not the same as collagen and don’t have the same benefits. Rather, they are merely a supplement that promotes your body’s natural collagen production.

Some vegans may be happy to learn that scientists have discovered a way to make vegan collagen without animal products. Instead of sourcing collagen from animal ligaments and tissues, it can be made from genetically modified yeast and bacteria. Researchers discovered a way to genetically engineer high-quality collagen from a specific bacteria called P. pastoris. To make this vegan collagen, they add four human genes to the genetic microbe structure that code for collagen. Once it’s done, with the help of pepsin, a digestive enzyme, they are able to start producing building blocks of human collagen.

While this is certainly an exciting development for vegans, unfortunately, vegan collagen made from genetically modified bacteria is not yet available on the market and needs further research. Until then, vegan or not, you’ll only find collagen protein that is sourced from animals. And the answer to the “Is collagen vegan?” question, is a hard ‘no’.

Vegan Collagen Boosters

While vegan collagen is not an option at this point, there are vegan collagen boosters on the market. These boosters do not contain any collagen. Instead, they promote collagen production in your body with the help of a variety of vitamins, minerals, herbs, and plant extracts to stimulate your natural collagen production. While the ingredients of vegan collagen boosters may vary, they often include vitamin C, zinc, manganese, copper, silica, proline, glycine, lysine, and arginine from plant sources.

You may also boost your body’s collagen production with the help of some plant-based foods that are high in proline, glycine, lysine, the main amino acids in collagen. Some of the plant foods include soy products, kidney beans, black beans, legumes, nuts, and seeds.

These collagen boosters are vegan, yes. However, they don’t contain collagen protein.

They simply promote collagen production. It is not the same - and may not have the same benefits either. Vegan collagen boosters are a great option for strict vegans but others may consider taking an actual collagen supplement for its benefits.

Collagen Shots That Are More Than Just Collagen for Your Workouts

Frog Fuel Power is more than just a simple collagen supplement. It’s a complete protein and a viable source of easy to digest collagen, which is a perfect way to support your performance and recovery.

So what is the difference between complete and incomplete protein

Proteins are building blocks of your cells, organs, circulatory system, skin, hair, and bones. They are necessary for muscle recovery, strength improvement, performance, and proper healing from injuries. 

Proteins are made up of amino acids that make a variety of protein structures of your body. There are 20 amino acids, and nine of these are essential amino acids, which means that your body cannot make it on its own and you need to get it from food. The remaining 11 are non-essential amino acids that your body is able to produce. However, it is important that you still get them from food as well to avoid deficiencies.

An incomplete protein is a food protein source that has less than 9 of the needed essential amino acids. Most plant-based protein sources, including nuts, seeds, peas, or spinach are incomplete. 

A complete protein, on the other hand, contains ALL 9 essential amino acids. The most common sources of complete protein include meat and other animal products, as well as quinoa and soy. 

Frog Fuel Power is a complete protein source. It has 15 grams of enzyme-hydrolyzed collagen protein that digest 4x faster than whey protein. Ingesting collagen protein has also been proven to have anti-aging effects and increase the rate of recovery after workouts and surgeries.

Our hydrolyzed collagen is pre-digested with a special fruit enzyme (enzyme hydrolyzed) to a molecular level of 2000 daltons. In human speak: it's significantly smaller than most, if not all, competitor protein molecules and therefore, easier to digest and absorb. In fact, it is specifically designed for absorption and maximum bioavailability at the cellular level. 

If you are looking for a high-quality collagen supplement to support your training, liquid collagen is the option we recommend. If you are ready to promote health, performance, and recovery with high-quality, medical-grade liquid protein shots created with rapidly absorbed protein and designed by Navy SEALs, check out our Frog Fuel liquid protein shots. Chances are, you will love the results so much that you will never go back to any other protein options. ]]> 2019-11-20T08:58:00-06:00 2020-05-12T16:04:51-05:00 9 Things You Should Know Before Buying Liquid Protein Shots Alexander Kunz Ready to ditch the powder and move to liquid protein shots? Whether you’re looking for a completely new way to get your protein or want another supplement choice in your arsenal, here are the questions you need to ask yourself.




Choosing the best form of protein and the best liquid protein shot to support your workouts can be a difficult task. The internet is flooded with products, reviews, and information. Some information may be conflicting and some reviews may be confusing to understand.

What do you have to pay attention to in the sea of all this information? What do you have to be on the lookout for when reading labels, product descriptions, and reviews? What are the best protein liquid shots that can support your workout and performance goals? 

Let us help you create ease out of chaos and lead you to the right liquid protein shot so you can focus on giving it your all during your workout. 

What Are Liquid Protein Shots?

When it comes to protein, you’ve got options. There are powders, bars, goo, and pre-made liquid protein. But there are also other things to think about: pre-, during, or post-workout? How much protein do you need? How do you get the best protein absorption rate?

We’ve got answers. And we’ve got some of the most common comparisons we see athletes making before choosing their protein MVP. But first, we’ll introduce one option you may not have seen around. Liquid collagen protein.

Liquid protein shots are just as they sound - liquid options packaged in convenient, portable, one-use packets to support your workouts. They allow you to get a full serving of protein, any time and anywhere, fitting right into your workout routine. No stirring needed.

Liquid Protein vs Solid Protein

Protein is an essential nutrient that is a non-negotiable for your energy, performance, and overall health. It helps build, repair, and replace muscles, bones, and cells. It is essential for workout recovery and injury recovery, but you probably already know all of that.

What you may need help understanding is which form you’d like to consume that protein in. Wondering why you should go with liquid protein shots over solid protein

Liquid protein options can include both whole foods and supplements, such as: 

  • Dairy items like kefir, milk, and yogurt
  • Protein shakes and/or smoothies
  • Liquid protein shots

While solid protein options are usually whole foods or prepared snacks, such as:

  • Animal proteins like meat and fish
  • Plant proteins like soy, tempeh, and seitan
  • Eggs
  • Legumes and beans
  • Cheese
  • Protein bars, pancakes, and other products made with protein powder

While overall nutrition that includes protein-rich whole foods is essential for your health and performance, shots, gels, shakes, and bars are more convenient and easier to digest than a full protein meal. Sure, you can eat a solid protein-rich meal for lunch and dinner. But a liquid protein option is going to sit better before, during, and after a workout. 

Liquid protein supplements, such as shots, shakes, and gels are often lower in calories than protein bars and other solid protein options. Choosing a liquid protein option can cut out unwanted additives and give you the optimal amount of concentrated protein. In fact, Frog Fuel Power is a liquid protein shot specifically designed for absorption and maximum bioavailability at the cellular level.

9 Things to Consider When Choosing Liquid Protein Shots

Now that you understand the benefits of liquid protein shots vs solid protein, you are ready to find out how to select the best liquid protein shot to support your workouts and performance. Searching the internet, it’s easy to get lost in the sea of options.

Use these questions as a cheat sheet on how to select the best liquid protein shot for you.

1. How Many Grams of Protein are in a Serving?

You are obviously choosing a liquid protein shot for its protein content. Our pre-workout and endurance liquid protein has 8 grams of enzyme-hydrolyzed collagen protein in each packet.  Many find this to be a great amount for pre-workout nutrition and great support during workouts. Any less, and you may not be getting the protein you need for recovery. 

And the type of protein is just as important as how much of it you’re getting. Collagen protein can support endurance athletes and those practicing resistance or strength-training who hope to optimize performance and recovery. After your workout, it may help reduce inflammation, improve joint health, and support bone health.

2. What’s the Protein Absorption Rate?

It’s not enough to have plenty of protein in your choice of protein, it’s also important that your body absorbs it well. Protein absorption rate matters. 

Liquid protein shots are generally easy to digest, however, in addition to understanding your body’s absorption rate, it’s important to know there are differences between different brands. Frog Fuel Ultra is made of a hydrolyzed protein that is easy on your body’s digestive system and digests more than 4x faster than whey protein.

Digestibility and fast absorption mean that your body is able to use the protein faster. And it’s also why you may have had a stomach ache after drinking slower-absorbing protein shakes in the past. 

3. How Many Calories are in a Serving?

When it comes to workout supplements and liquid protein shots, you may be concerned about the overall calories. You want nutrient-dense fuel with just enough calories to fuel you - and none of those extra empty calories that will put you at risk of unwanted weight-gain or sluggishness. 

Don’t be fooled by the size of the packaging. Some of the supplements out there have well over a hundred calories for a small serving. Oof.

We hear you. That’s why we made a low-calorie, high-protein liquid protein shot. It only has 72 calories in each packet, and these calories are packed with essential workout-supporting nutrients. Rather than requiring you to skip your next meal, Frog Fuel helps you power through until that dinner bell rings.

4. Is There More Than Protein in the Package?

Some liquid protein shots on the market only focus on protein. Some focus on energy. Others include other important sports nutrition to complement your type of workout. And others may have some unhealthy additives and unnatural ingredients. 

To choose the best option, read your labels carefully. Besides 8 grams of enzyme-hydrolyzed collagen protein per serving, our liquid protein has 10 grams of carbohydrates, 1500 mg citrulline malates, and electrolytes from healthy sources to provide the best fuel. We provide an option with 80 mg of caffeine for extra rush of energy.

What we’re saying is, you’ll find high-quality ingredients that have been carefully considered every step of the way. 

You want to be able to read and understand those labels - it shouldn’t look like a foreign language when you flip over the package and scan the nutrition label. 

5. What’s the Serving Size?

The serving size of your liquid protein shots not only matters when it comes to the cost per serving but also when it comes to convenience and efficiency. Some liquid protein options come in big bottles making it difficult to measure out the right serving size. Others come in smaller packaging, yet they are still too much for one-time use. Most athletes, like you, love convenience and want just enough energy to power through their workouts.

All our Frog Fuel protein options come in individual, one-use, portable packets. Each packet contains 36 mL (1.22 oz) of energizing liquid protein shot. It’s the perfect serving size to carry on a run or bike ride, use at the gym, have handy during a race or competition, or have as pre-workout fuel on-the-go. With one purchase, you receive 24 packets in a box, which is ideal for most of our customers. If you workout 6 days a week, a box should last you a month.

6. What About the Packaging?

Some liquid protein shots on the market come in big bottles. Those options may be great when you are working out at home. But they are not convenient when you are out for a training run or working out at the gym. 

As we mentioned above, our Frog Fuel Ultra comes in convenient easy-to-use, portable, ready-to-drink, one-use energy packets that you can take with you for any training ride or run, race, or for any of your workouts. You can keep it in your glove box, gym bag, or pockets to be ready for any unplanned endurance adventure.

7. Can you use it during workouts?

As an endurance athlete, you know that nutrition is a sensitive issue. Not everything sits right, especially during workouts or competition. Aside from your own comfort, some stuff is simply not what you need while exercising. Easy absorption and digestion are just as necessary as good nutrition.

Hydrolyzed collagen protein is pre-digested with a special fruit enzyme (this is what we called enzyme hydrolyzed) to a molecular level of 2000 daltons. This is significantly smaller than most if not all competitor protein molecules - and it's why Frog Fuel digests 4x faster than whey protein. We’ve got liquid protein shots that include caffeine for an extra boost. But, if caffeine doesn’t sit right with you, many athletes love our caffeine-free option version, too.

You know your body the best. Experiment. Start with a small amount and see if a certain liquid protein shot works for you. Try it during different phases of your workout.

8. Does It Have Any Caffeine?

As you saw with the question above, some liquid protein shots come with added caffeine, some don’t. Just because a brand has a caffeine-free supplement doesn’t mean that all their products are this way. This can even be true within the same store, brand (like Frog Fuel), and product line-up. While caffeine may increase alertness and energy and improve endurance and performance, some people are sensitive to it or experience jitters from too much caffeine. 

9. What’s the Quality of the Product?

The quality of your liquid protein shot product is clearly important. But how do you know that your product is high-quality?

Read the labels, do your research, and buy from trusted brands. The protein in Frog Fuel Ultra is the same medical-grade liquid protein in our ProT Gold products, which is trusted by over 3,000 healthcare professionals in various fields including wound and post-surgical care. It’s a great way to promote natural healing because it’s a complete protein that has been fortified and enhanced with all essential and non-essential amino acids.

If you’re ready to fuel your body with high-quality, professional-grade liquid protein shots created with rapidly absorbed protein and designed by Navy SEALs, check out our Frog Fuel liquid protein shots. If you’re like our other customers, you will love the results so much that you will never go back to any other protein options - liquid or otherwise.

]]> 2019-11-01T06:56:00-05:00 2020-05-12T16:04:53-05:00 Where Do Collagen Peptides Fit Into a Keto Diet? Alexander Kunz Collagen is the most abundant protein in the human body. Keto athletes are now supplementing with collagen to improve overall function, wellness, and recovery. Find the best keto-friendly collagen in Frog Fuel.




Keto dieters are becoming more and more interested in collagen peptides as an important piece of their fine-tuned diets. When you understand collagen and its role in the human body, adding it to your diet becomes a no-brainer. In this article, we will answer some common questions about collagen and keto. 

Are collagen peptides keto-friendly? How do you choose a collagen supplement? What are the protein needs for an athlete following a keto diet? Read on to find out. 

Collagen Peptides For The Keto Athlete

As a keto-based athlete, you pay close attention to your macronutrients. A typical keto diet consists of 70% fat, 20% protein, and 10% carbohydrates (with slight variations depending on your methodology/goals). While a large emphasis is put on healthy fats, high-quality protein is equally as important to overall function and performance.

When choosing a protein source, you want to pick a clean protein that is easily digested and utilized by your organs, muscles, tissues, and cells. 

Enter collagen.

As the most abundant protein in the human body, collagen supports structural and connective tissues like your muscles, bones, tendons, ligaments, hair, skin, and nails. Because the natural production of collagen declines as you age, supplementation with collagen peptides can help your body generate new protein. 

Are Collagen Peptides Keto Friendly?

Collagen protein is keto-friendly.

But that’s not all. Our Frog Fuel products are actually fortified to be a complete protein. Just because a supplement is a collagen protein doesn’t mean it will be the complete protein source your body needs. So, be sure to read the labels and do your research before buying.  

Most people consume collagen through supplementation because eating the connective tissues of meat products is not common in American culture (and that is where collagen is found). There are also collagen proteins in bone broth, hence the recent rise in popularity of bone broth soup. This is because bone broth is made by slow-cooking the bones and those other tissues that are not usually consumed in order to release their nutrient properties.  

Some supplements may have added ingredients that are not aligned with your keto macros, so it is important to read labels and choose the right keto-friendly supplement.

Benefits Of Collagen For Keto-Based Athletes

Are collagen and keto a match made in heaven?

Keto dieters focus on eating a variety of healthy fats, many of which come from protein-dense animal products. And collagen fits right into the keto game as an animal-based protein. Because it is the most abundant protein in the human body and serves as a fast-absorbing way to get the nutrients you need, many athletes are choosing it over whey and plant-based proteins (learn more details on that in our collagen vs. whey article). Supplementing with collagen peptides is a great way to replenish the body’s stores, which tend to decrease as we age. 

More than just keeping you topped up on your protein needs each day, collagen peptides are also fantastic support for your connective tissue and cartilage.

If you’re working out a lot, that probably already sounds like a great benefit. 

But, did you know that cartilage can have just as much cellular turnover as muscle tissue? And your tendons and ligaments may even have more! Since collagen composition is 60% of the protein in cartilage, 65-80% of a ligament, 70% of a tendon, 90% of the protein in bones and collagen is keto-friendly, it only makes sense to make that your protein of choice.

Protein is vital to nearly every function in the human body. Whatever your goal is as a keto dieter/keto athlete, protein is going to help you get there. 

  • Protein helps you feel satisfied and not consume more food than you need
  • Protein helps with fat loss
  • Protein has fewer calories than fat
  • Collagen protein supports optimum healing and recovery - be it muscle tears, skin lacerations, soreness, etc. This is due to the additional amino acids in collagen that whey is lacking.
  • Collagen protein strengthens and replenishes your hair, skin, and nails
  • Collagen protein supports muscle mass and strength
  • Hydrolyzed collagen is more quickly absorbed and utilized by the body than other proteins
  • The glycine content in collagen supports the anti-inflammatory process in the body
  • Collagen may help to prevent age-related bone loss (most people start losing bone density in their 30’s)
  • Protein is necessary for healthy brain function 

No wonder so many keto dieters and athletes are talking about collagen. If you want to start taking collagen peptides, here’s how to find a high-quality supplement that aligns with the keto lifestyle. 

How To Pick The Right Keto Collagen Peptides 

Here are a few things to consider when looking for the perfect, keto-friendly collagen peptide supplement:

  • Low Sugar. Some supplements have a high amount of sugar. This will throw you off your keto game by giving your body glucose for energy instead of fat. Choose a keto collagen that has less than 1 gram of naturally occurring sugar. 
  • Low Carbs. For the same reasons you want low sugar, check the carbohydrate content. A good protein supplement shouldn’t be high in carbohydrates.  
  • Complete Protein Amino-Acid Profile. High-quality collagen brands will add a diverse amino acid profile to their supplement, making it a complete protein source. This ensures you are getting the benefits of collagen along with the 9 essential amino acids that are not produced by the body. 

Frog Fuel Liquid Protein Shots have less than 1 gram of sugar, no carbohydrates, and boast a complete amino acid profile. They come ready-to-drink, no mixing or additional liquid required. 

How Much Protein Do You Need On A Keto Diet?

The amount of protein you need may vary depending on your activity level. The recommendation for protein intake for the average person is:

  • 0.7 grams per kg for adult women
  • 0.8 grams per kg for adult men

To find your weight in kilograms, simply take your weight in pounds and divide it by 2.2. For keto dieters, many people choose to consume more than this.

It is important to note that endurance athletes require more protein than non-endurance athletes. The protein requirements for endurance-trained athletes varies slightly depending on the source but is generally between 1.2-1.65 grams per kilogram per day. You can work with a nutritionist or dietician if you are having a difficult time deciding on how much protein you need. 

Is Too Much Protein Bad For Ketosis?

There is a lot of misinformation circulating about protein. In particular, some keto dieters believe that eating too much protein will throw them out of ketosis. This is because some influencers teach that excess protein can turn to sugar in your bloodstream through a process called gluconeogenesis.

According to some, eating a lot of protein can throw off your ketone levels and stop your body from utilizing fat for energy. 

Now, gluconeogenesis is a real process that happens in your body. But it is not to the detriment of keto. In fact, gluconeogenesis is necessary for ketosis to happen in the first place. It is how your body creates glucose when you are not eating carbohydrates. Through this metabolic process, your body takes compounds such as lactate, amino acids, and glycerol and manipulates them into glucose molecules.

This is all important for several reasons: 

  • Your body needs glucose and glycogen to survive - even if you aren’t eating it in your diet, it will find a way to make it.
  • It prevents hypoglycemia, a dangerous and even life-threatening condition where your sugar levels drop TOO low. Gluconeogenesis ensures that your body can still function optimally even while you are following a keto diet. 
  • Fueling tissues that operate solely on glucose. Some of your cells cannot use ketones for energy. These include red blood cells, kidney medulla, testicles, and some parts of the brain. When you are in ketosis, these cells still need glucose. 

If gluconeogenesis did not work, you would not be able to go into ketosis, because you would fall into a hypoglycemic state and many of your cells would die. To put it simply, you would end up in the hospital.  

Now, this is different from the metabolization of carbohydrates into glucose. It happens more slowly, is extremely stable, and is not heightened with the intake of more protein. Studies have consistently shown that this metabolic process is not increased with extra amino acids. 

The truth is, carbohydrates are the only macronutrient that can interfere with ketosis. Watching for hidden carbs and calculating your daily intake is the most important part of remaining in a keto-burning state. 

Eating protein will not affect ketosis. A high-fat diet is naturally accompanied by a lot of protein, and this is not a problem at all. So, eat your protein.

Am I Getting Enough Protein?

Some people have trouble eating enough protein, and this can lead to a deficiency. For most people on keto, this is not a problem. But, we'll address it anyway, because a protein deficiency can lead to a variety of health problems and can have negative impacts on your performance.

Here are a few symptoms of protein deficiency:

  • Decreased workout capacity- struggling in workouts that used to be easier, not making the expected progress, workout fatigue and burnout despite normal training 
  • Neuron atrophy- brain fog, memory issues
  • Weak immune system- frequently getting sick, low energy
  • Thyroid problems- poor thyroid function, thyroid disorders
  • Weight loss plateaus- getting stuck at a certain weight despite low-calorie intake and workout regimen
  • Hair loss- balding 

It is important to get enough complete protein and to get it from the best sources. Most keto diets contain fatty animal products such as whole milk, chicken, beef, and pork. Plant-based protein can be consumed as well, but tend to be higher in carbohydrate content. 

Collagen Peptides For The Keto Athlete

Collagen has great benefits for the keto athlete. It doesn’t contain sugar or carbs and can be combined with other amino acids to diversify its profile.

Collagen is a massive protein structure (containing over 1000 amino acids per molecule). To improve digestibility, collagen is hydrolyzed and broken down into peptides. These peptides are highly bioavailable and can be rebuilt into full collagen proteins once through the digestive tract.

Frog Fuel Liquid Protein contains high-quality collagen peptides as well as all 9 essential amino acids to make it a complete protein source.

]]> 2019-10-21T20:13:00-05:00 2020-05-12T16:04:54-05:00 How To Start Intermittent Fasting As An Athlete Without Losing Energy Alexander Kunz Is intermittent fasting for athletes a pipe dream or something you can actually do without losing progress? Let’s take a look at what it is and how to do it right.




If you’re an athlete logging a lot of hours on the road or in the gym, fasting can seem a bit counter-intuitive. You are burning a ton of calories every week, and you need to maintain your energy levels by consuming plenty of nutrient-dense foods. Taking a day to “fast” may be the last thing you want to do, but a lot of athletes are finding benefits from incorporating “eating windows” and “fasted workouts” into their regular routines. 

While there are some suggested benefits of intermittent fasting, the methodology is not as simple as it sounds. High-intensity athletes require highly focused nutrition, and if intermittent fasting is not done correctly, it can decrease the number of calories an already depleted athlete is eating. 

For this reason, it is recommended that you do adequate research and planning before implementing a fasting strategy. If you are experienced in your nutritional habits, you may be more ready than someone who is still learning their caloric needs and refining their dietary methods. Basic intermittent fasting strategies may be most useful to athletes with lower caloric needs, while competitive athletes might need to take a more complex and strategic approach. 

What Is Intermittent Fasting For Athletes?

So, what exactly is intermittent fasting for athletes anyway? Is it something that can increase your performance capacity? This may depend on the type of athlete you are, as well as your specific goals and routines. 

The basic idea behind intermittent fasting is that you choose a specific window during a 24 hour period where you eat all your calories. This “eating window” can be whatever length of time you determine is most effective for you. The standard eating window is 8 hours, and 16 hours of fasting. But you can adjust this according to your unique goals and needs. 

Athletes may choose to use intermittent fasting (IF) for several reasons:

Improve Focus

Have you ever felt like it’s hard to think clearly after eating a large meal? Does it seem like your energy goes straight to your gut and out of your head? There is some research to support the idea that IF can improve cognitive function. In a clinical trial done with mice, researchers found that withholding water and food for a short two-hour block every day caused a “remarkable reduction of plasma inflammatory factors”, suggesting that IF could improve cognitive function and “preserve the brain against distress.” 

Reduce Body Fat

Studies have found that IF combined with high-intensity interval training is an effective way for improving body composition. This is partially because fasting can increase metabolic flexibility, or your body’s ability to switch between carbs and fat for energy. 

Research suggests that intermittent “energy restriction” improves weight loss efficiency and helps to combat the body’s negative metabolic reaction to calorie restriction. One study found that regardless of the exercise level of an individual IF can be effective in weight gain prevention. IF also generally leads to a reduced caloric intake, which may further explain its fat/weight loss benefits. 

Increase the Production of Energy-Producing Organelles

Endurance athletes require more energy than the average individual. The body contains billions of energy-producing machines inside most functioning cells called mitochondria. When endurance athletes train and energy stores get low, a signaling factor called AMPK is released. AMPK can stimulate many functions, including mitochondrial biogenesis (mitochondria production). 

Studies have suggested that “nutritional manipulation” or fasted workouts increase the energy production efforts by the body since glycogen availability is reduced. In layman’s terms, because the body cannot rely on recent nutrient intake for energy, it must become more efficient at creating energy with what it already has. However, fasted workouts can have an impact on overall energy and performance capacity, and are best used as a short-term strategy rather than a consistent routine.  

Increase Growth Hormone 

Fasting after a workout seems to help increase growth hormone release. Growth hormones are responsible for wound healing, muscle growth, workout recovery, muscle preservation, fat adaption, and cellular repair. Children have much higher levels of this hormone than adults, for obvious reasons. This is one reason why kids heal from injuries so rapidly and can seem to grow several inches overnight. Adults still have growth hormones and can increase their amounts through controlled stress such as exercise and fasting. 

How Does Intermittent Fasting For Athletes Work?

Intermittent fasting has a couple of different effects on the body. 

First, it gives the body the time and energy it needs to properly perform autophagy. Autophagy, or “self-eating”, is the body’s housekeeping process for eliminating damaged cells, bad proteins, and unwelcomed pathogens. Through autophagy, the body is also able to recycle old materials into energy, as well as building blocks for new cells. This physiological process is key to the body adapting to stress and promotes longevity. 

As an athlete, you are constantly putting your body under stress through intense workouts and training sessions. For your body to effectively recover and adapt, it needs adequate time for the autophagy process. Digestion takes a significant amount of time and energy for your body to perform. If you are eating all day, this can interrupt or halt the body’s attempts at “housekeeping”. It’s like you’re using the kitchen all day without giving your maid adequate time to clean in between meals. Intermittent fasting gives your body plenty of time to focus on eliminating and recycling waste so that your workout efforts are maximized. 

Second, intermittent fasting can effectively eliminate impulsive eating and excessive unintended caloric intake. If you limit yourself to an 8-hour window for eating, you will be less likely to mindlessly snack in the late hours of the night. Our intake of calories as a species has gradually increased over the past several decades, while our movement has steadily decreased. Some research has concluded that animals who eat fewer calories (while still eating enough for good function) live longer than those who consume more calories than needed. 

This can be an argumentative point for high-intensity athletes, however, who by nature of their lifestyle demand more calories than normal. These persons may choose to eat selectively during their fasting period or incorporate some supplements, versus eliminating any intake entirely. 

Can Intermittent Fasting Impact Performance?

There seems to be a decline in performance in athletes who practice fasting without ensuring an adequate intake of calories and micronutrients. The quality of sleep also impacts the effectiveness of fasting. A recent review suggested that as long as athletes maintain good nutrient intake as well as typical sleep patterns, they would likely not experience a decline in performance. 

After studying the research, one can conclude that intermittent fasting can have several benefits for athletes when done correctly. The purpose of intermittent fasting is not to deprive the body of calories, but to consume them within an 8 hour time window. 

What About Protein?

Another conundrum athletes face with consistent fasting is getting adequate protein. Most nutritional experts agree that protein needs to be consumed throughout the day in smaller amounts, versus a large amount of protein all at once. This is due to your protein absorption rate, or the amount of protein your body can absorb and utilize in one sitting. Some studies suggest protein absorption rate may be as low as 8-10 grams per hour. 

Intermittent fasting limits one’s ability to spread protein intake throughout the day.

This may not be a problem if your protein needs fit effectively within an 8-hour eating window. But if you have extremely high protein needs (say, you’re training for a triathlon and spend 3+ hours/day training) you may need to supplement with protein even during a fasting period. 

This leads us to our next topic: supplements. For high-intensity athletes, using specific protein supplements during fasting periods may remove concerns about getting enough protein. 

Can I Take Supplements While I’m Fasting?

You might be wondering how supplements can fit into an intermittent fast without skewing the results. Taking certain supplements during a fast can be helpful, especially if you will be engaging in exhaustive training. While some vitamins, minerals, and prescription drugs need to be consumed alongside food (please consult your physician if you have questions), there are a few things you should consider incorporating into your fast based on your metabolic needs and training intensity. 


As mentioned above, protein intake is an important consideration during a fast. If you have a high protein demand, it would be wise to use high-quality protein supplements (i.e. a liquid protein shot) with low or no carbohydrates in order to reach your daily recommended intake. This will also ensure you are maximizing your protein absorption rate. 


Don’t worry- you can still use caffeine during an intermittent fast. Black coffee or unsweetened green tea are a great source of natural caffeine that can provide an energy boost for your workout without many calories or unnecessary ingredients. You might also consider combining your pre-workout protein and caffeine with a supplement like Frog Fuel Energized.  

The Bottom Line On Intermittent Fasting For Athletes

Is intermittent fasting for athletes of all types?

It would seem fasting has numerous benefits, but should be used with caution amongst those with high caloric needs. As long as one maintains adequate nutrition day to day, fasting shouldn’t negatively impact performance, and may actually enhance it. Those training for major athletic events should consider supplementing with liquid protein shots during their fasting period, which is a quick way to get the protein you need without the additives and extras you don’t.

]]> 2019-09-30T17:00:00-05:00 2020-05-12T16:04:56-05:00 What Is The Difference Between Complete And Incomplete Proteins? Alexander Kunz What is a complete protein and why is it important? Is the supplement you’re taking a complete protein? We break it down for you to make sure you’re getting the complete protein supplement you need to fuel your workouts - and life.



the difference between complete and incomplete protein

Protein! You know you need it, you have a basic idea of where it comes from, and you are pretty sure you’re eating enough. But what is the difference between complete and incomplete proteins? How much of each kind do you need? In this article, we will dive into the nitty-gritty of protein, both incomplete and complete. You’ll walk away knowing how much protein you need to reach optimum health and fitness. 

What You Need To Know About Complete and Incomplete Proteins

Proteins are the building blocks of YOU. Your cells, organs, circulatory system, bones, skin, and hair are made with proteins. As an athlete, getting adequate levels of protein (and the right kinds of protein) is essential to proper healing, muscle recovery, strength improvement, and sufficient energy levels. When you are deficient, you will not feel your best, and your goals will feel much harder to achieve.

Proteins are made of amino acids. There are 20 amino acids that make up the various protein structures of your body. Nine of these are essential amino acids, which means your body does NOT make them on its own and needs a plentiful amount from your diet. 

The remaining 11 are non-essential amino acids, which means your body can produce them on its own when insufficient amounts are ingested. Don’t let their name fool you- non-essential amino acids are still extremely important, and should be included in your daily diet. Especially as an active individual, you need well-rounded and diverse sources of protein. Non-essential amino acids are often found in plant-based proteins as well as animal products. 

What Is The Difference Between Complete and Incomplete Proteins?

An incomplete protein is a food source that contains less than 9 of the essential amino acids. Common examples include plant-based protein sources like spinach, peas, nuts, and seeds.

A complete protein is a food source that contains ALL 9 of the essential amino acids. Common examples include meat and animal products, as well as some plant complete proteins such as quinoa and soy.

Signs You’re Not Getting Enough Protein

If you are experiencing one or more of the following symptoms below, you may be suffering from protein deficiency from not enough complete proteins. 

  • Poor/slow wound healing
  • Prolonged muscle soreness
  • Ravenous appetite
  • Difficulty building muscle
  • Muscle mass loss
  • Brittle hair
  • Bone fractures
  • Weak immune system/recurrent infections
  • Low energy
  • Muscle weakness 

A protein deficiency may occur because you are eating a lot of incomplete protein sources and not enough complete ones. Or because you are not getting enough of either. Your body needs ALL the amino acids, with the best combination having a mix of all the essential amino acids and some of the non-essential. 

Your 9 Essential Amino Acids

The following is a basic list of the 9 essential amino acids that make certain foods a complete protein source, as well as the 11 (equally important) non-essential amino acids. Proteins have hundreds of different functions, all of which are vital to whole-body wellness. You need a balance of both complete and incomplete proteins in order to thrive. 

  • Histidine: protects the nervous system, aids in the immune response, improves digestion and sexual function, and plays a role in the sleep-wake cycle. 
  • Isoleucine: highly concentrated in muscle tissue, aids energy production, boosts immune function. 
  • Leucine: vital for protein synthesis and rebuilding muscles, plays a role in wound healing. 
  • Lysine: aids the absorption of calcium, supports the production of collagen, important in protein synthesis.  
  • Methionine: helps the body to absorb minerals such as zinc and selenium, improves metabolism and detoxification. 
  • Phenylalanine: a precursor for neurotransmitters, aids in the production of other amino acids. 
  • Threonine: improves fat metabolism, supports immune system function, strengthens connective tissue. 
  • Tryptophan: important for regulating mood, sleep, and appetite. 
  • Valine: stimulates muscle regeneration and growth, helps the body to create energy. 

Non-Essential Amino Acids 

  • Alanine: helps the body convert glucose into energy
  • Arginine: supports hormone production, cell division, immune system function, wound healing, and removal of ammonia from the body
  • Asparagine: a structural protein, important for the development and function of brain cells
  • Aspartic acid: a precursor to four essential amino acids
  • Cysteine: supports antioxidant function in the body, may help support liver function
  • Glutamic acid: converts to glutamate in the body, which acts as a neurotransmitter and is important for learning and memory
  • Glutamine: aids in the synthesis of protein and lipids, transports ammonia from the body, helps to maintain the pH of the body
  • Glycine: has a calming effect on the central nervous system, may improve sleep
  • Proline: a main amino acid in a collagen protein
  • Serine: important to metabolism function, support neurotransmitter function
  • Tyrosine: a precursor to dopamine, norepinephrine, and epinephrine (adrenalin)

Complete Protein Foods vs. Incomplete Protein Foods

The most common source of complete protein is from animal products such as meat, fish, poultry, seafood, milk, and eggs. These all contain a strong blend of essential amino acids, and several non-essential amino acids as well.  

Some vegan or plant-based sources of complete protein include quinoa, soy, spirulina, and buckwheat. While beans may contain all the essential amino acids, they don’t have large amounts of certain ones like lysine. If you combine it with rice, which has high amounts of lysine, you can help to boost the protein quality of your meal.  

Beans, peas, grains, nuts and seeds, vegetables, and spinach are all incomplete protein sources. Sometimes you can combine incomplete protein foods and create “complementary proteins” which means that when eaten together, all essential amino acids are present. Some good examples of this include peanut butter on whole-wheat bread, and rice and beans. 

Complete Proteins vs BCAAS

Branched-Chain Amino Acids (BCAAS) are three amino acids that have a branched-chain molecular structure. Leucine, valine, and isoleucine are the three BCAAs that you find in fitness supplements. BCAAs are not a complete protein source because they contain only 3 of the 9 essential amino acids. They are most often used to help stimulate muscle protein synthesis. 

While BCAAs are a popular supplement, current research suggests that they do not offer full support for building and repairing muscle like a complete protein can. Most companies that make collagen protein powders and BCAA supplements save money by not adding in all the essential amino acids. This is why it’s important to check labels and make sure you are buying supplements that contain complete protein. 

How Much Protein Do I Need?

The Recommended Dietary Allowance (RDA) for protein for the average person is 0.8g per kg of body weight. To calculate your RDA for optimal protein absorption, you’ll take your body weight (in pounds) and divide it by 2.2, then multiply it by 0.8. 

For power and endurance athletes, the Academy of Nutrition and Dietetics broke this down into a suggestion of 84g - 119g for men and somewhere between 66g - 94g for women. 

Here is an equation to make it a little more simple:

  • Normal: (lbs)/2.2 x 0.8 = grams of protein recommended per day 
  • Athlete: (lbs)/2.2 x 1.2 = grams of protein recommended per day

You want to spread your protein throughout your day versus trying to consume it all at once. Most research suggests you can only absorb and utilize about 30 grams in one sitting, anyway.  Try to have a complete protein source at every meal or a combination of proteins that become a complete protein when eaten together. 

When choosing a protein supplement, keep in mind that many companies are only selling products that are incomplete proteins. 

In order to maximize the benefits of a collagen supplement, it is important that essential amino acids are added to the blend in order to create a complete protein source. All Frog Fuel collagen protein products created to be complete proteins, with all the benefits of hydrolyzed collagen and the 9 essential amino acids. 

]]> 2019-09-16T10:07:00-05:00 2020-05-12T16:04:57-05:00 7 Ways to Get the Most Out of Your Post Workout Recovery Alexander Kunz Are you spending enough time on your post-workout recovery routine? Whether you've been suffering from sore muscles, experiencing injuries or just want to see what's out there, we’re sharing ideas on how to improve both your recovery and your future performance.




You put a lot of planning into your daily workout routine, but how well do you plan your post-workout recovery? What you do after a strenuous exercise session will not only have a big impact on healing but your future performance as well. When you’re training for a big event, you should set aside time for recovery based on the amount of time and effort you spend training throughout the week.

In this article we dive into the different rituals, foods, and habits you may want to include in your post-workout routine. These will support your body as it rebuilds muscle, strengthens bones, and prepares you for your next training session or event. 

Overtraining or Under-Recovering?

Sometimes a tough run or workout can leave us feeling fatigued, sore, and broken for days. This can make it more difficult to stay on track, especially for those spending multiple hours in the gym or on the road every day. Some sources claim the prolonged fatigue is a sign of “overtraining”. While this may be the case, more often than not, if a workout pushes you over the edge it’s because you are under-recovering or not supporting your intense workouts with the right downtime routines. 

Recovery can easily be overlooked - especially if you don’t consciously make an effort to focus on it. But that also doesn’t mean you should be spending days in bed, eating ice cream on the couch, or getting expensive treatments every day. It can be simple and prioritizing your recovery can work wonders for reducing the length of time you feel soreness and fatigue.

Signs You’re Under-Recovering

  • You wake up feeling extremely achy
  • It takes several days to recover from targeted soreness  
  • You’re not sleeping more than 4-6 hours a night
  • You’re tiring early in a workout
  • You aren’t getting as many “highs” during a run
  • Your goals are taking longer to reach than expected 
  • Your diet is sporadic and unplanned

How To Optimize your Post-Workout Recovery 

It’s tempting to flop onto the couch or pull up to your favorite restaurant after hitting the gym. While this isn’t necessarily a bad thing, if you want to get the most out of a workout (aka hit those awesome goals you set for yourself!), it’s important to be intentional with your post-workout recovery. That includes looking at what you eat, but we’ve got a few other ideas for what you can do after a sweaty gym session.

The two most important post-workout recovery habits that every athlete should pay attention to is sleep and nutrition. Once these are on point, test a few different recommendations below and find what supports you the best. You may want to mix things up or intensify your recovery methods after a particularly difficult training week or competition. 

1. Maximize Sleep

There’s no way around it- effective post-workout recovery takes lots of high-quality sleep. Your body is incredible at healing itself, but it needs the time to do so. The exact hours you need to sleep may vary because we are all unique. But, if you’re a high-performance athlete, you’ll likely need between 8-10 hours of shut-eye a night.

Confident you can get by on 4-6 hours of sleep per night? Challenge yourself by logging between 8-10 hours a night for two weeks and record the difference. Athletes who get that extra sleep generally report faster speeds, stronger lifts, better accuracy in performance, improved mood, increased vigor, and less fatigue. 

Routine is key for good sleep habits. Keeping the same sleep-wake schedule will help your body know when to sleep and when not to. Try to go to bed and wake up at the same time all through the week. Set a simple pre-bed routine to wind down that includes disconnecting from electronics. 

2. Try Cryotherapy

Cryotherapy, aka “cold therapy”, is a technique where you expose part or all of your body to temperatures as low as negative 200-300 Fahrenheit for a short period of time. It is used by professional athletes to decrease pain and muscle soreness. Some use it daily, but most athletes prefer to use it 1-2 times a week or once a month after a big race. 

Try it once and see how you feel - the results should be almost immediate. Using cryotherapy to decrease muscle pain may help decrease recovery time after a competition or shorten your time between training sessions. 

3. Implement Effective Post-Workout Stretches 

Stretching is imperative to maintaining flexibility and preventing muscle tears. It’s also a great way to cool down after a workout. 

What type of stretches are best for post-workout recovery? This depends partly on what type of exercise you are doing. If you are running, you should focus the majority of your stretching time working on your leg muscles (obviously). Remember that you need to perform a variety of stretches to hit all the muscle groups in each area of your body. 

Lifters should pay special attention to stretching out their arm, chest, and shoulder muscles to avoid muscle shortening and loss of movement. 

4. Try Active Post-Workout Recovery

There are a lot of benefits from adding some “active recovery” to your weekly routine. Moving in a more gentle way than your regular workouts can help keep things loose and improve blood flow. 

Some great ways to do active recovery include long walks, yoga, zero incline jogs, cross-training, and more. The focus isn’t on getting your heart rate up or pushing your muscles, but rather keeping your body moving and using a full range of motion.

5. Eat Some Post-Workout Food 

This may surprise you, but a lot of athletes under-eat.

The more you train, the more food you need. A lack of planning, too much stress, over-estimating how much you’re eating, or blunted hunger due to the strains of training can lead to less than adequate nutrition. This doesn’t mean you need to have hulk portions at mealtime. It just means adding a couple hundred more calories each day to match the effort you are putting into training. 

As you know, quality is of great importance. What you eat becomes the building blocks for your muscles, bones, and tissues. You’ll get faster and stronger when you eat foods with high-quality, wholesome ingredients. You also need foods that promote good digestion, or else you won’t absorb all the nutrients you eat. These include high-fiber foods, probiotics, and adequate water. 

Try to eat a healthy balance of:

  • Protein (at each meal)
  • Carbohydrates (after training is the best time for a high carb meal)
  • Fiber
  • Probiotic foods (sauerkraut, miso, yogurt)
  • Healthy fats 

Collagen Vs Whey Protein: Which is better as a post-workout food?

A common question people ask about protein supplements is whether they should use a whey-based or a collagen-based supplement. We discuss this question in depth in our collagen vs whey article. Essentially, there are benefits to both types of supplements, but collagen wins over whey in several areas. 

Collagen protein is easier on digestion, considering many people react negatively to dairy-based products. Collagen also digests more quickly than whey, unless digestive enzymes are added. Finally, the reason why we think collagen protein is your stand-out post-workout protein choice: it strengthens and heals ligaments and tendons without “bulking” you. And those benefits aren’t just for your muscles - it helps almost every area of the body (think gorgeous hair, skin and nails, strong muscles, tendons, and ligaments). 

6. Use Healing Supplements

While the bulk of your nutrition should come from whole foods, certain supplements may be important for high-intensity athletes to maximize their post-workout recovery. 

  • Collagen - the most abundant protein in the human body, collagen supplements can help to rebuild bones, tendons, ligaments, muscles, and other tissues. Because we don’t typically eat collagen in our diet (it comes mostly from the tendons/hides/tissues of animals), supplementing with a high-quality, fast-absorbing collagen protein, like Frog Fuel, is necessary to gain all the benefits. 
  • BCAAs - Branched-chain amino acids are the building blocks of all proteins and, as a result, are key to muscle recovery/maintenance. 
  • Omega-3 Fatty Acids - This type of fat is an anti-inflammatory that can reduce inflammation in the muscles, airway, lungs and other parts of the body. Most people get this from fish oil supplements like Cod Liver Oil. 
  • Probiotics- As mentioned above, the most important part of digestion is absorption. If you aren’t absorbing the food you eat, you aren’t getting the nutrients. Probiotics are key to good digestion. 

Outside of a post-workout recovery routine, a lot of people complain of mild digestive issues. If you’re one of them, a probiotic supplement may help to replenish the good bacteria in your gut and improve digestion. You can eat foods like sauerkraut, fermented vegetables and miso to get probiotics. Or, you can take a daily supplement. 

7. Manage Your Stress

Stress can make or break you. In moderation, stress keeps you motivated, increases work ethic and signals you’re in a “growth” zone. However, if stress gets out of control or becomes constant, it can lead to inflammation, sickness, and poor post-workout recovery (or any sort of recovery, really).

Balance is key! 

The hormone that circulates in your body when you’re under stress is called cortisol. Cortisol also plays a role in your sleep/wake cycle. When cortisol levels rise periodically and decrease within a reasonable amount of time, it doesn’t have negative effects on your body. If it becomes elevated and stays that way, it can exhaust your body’s resources and lead to breakdown and a weakened immune system.

You know your life and your body best. Take inventory of how you feel, how you spend your time, how busy you are, and how “stressed” you feel. You know if you are in a red zone. Notice we are suggesting that you “manage” stress, not eliminate it. 

A few keys to managing stress successfully:

  • Vary your hard and easier workout days. Don’t schedule yourself for 5 hard days in a row, for example. This applies to your workout schedule as well as your life schedule. 
  • Use active post-workout recovery (see above)
  • Sign up for regular counseling
  • Spend more time reading books and uplifting content instead of scrolling social media
  • Learn to say “no,” a lot
  • Focus on building and maintaining your important relationships 
  • Do something every day to help another person
  • Go easy on the caffeine intake (too much can worsen anxiety/stress)
  • Know what helps you calm down/decompress after a hard day and do it

How Many Days Should I Spend On Recovery?

This is a complex question because no two bodies are alike, and no two training schedules are the same.

The bottom line is, listen to your body. Focus on getting high-quality sleep, eating whole, nutrient-dense foods and protein - like our Frog Fuel liquid protein shots - and utilizing other post-workout recovery methods. If you’re doing this, you should be able to work out more often without feeling overtired or sore. 

If you are participating in a big event like a marathon or triathlon, you may want to take about a week of recovery/active recovery before resuming your normal training schedule. 

Move Your Body, Love Your Body

At the end of the day, be proud of yourself for how much energy you are putting into living an active lifestyle. We know it’s not always easy, but it’s worth it. Your body was built to move and grow and become stronger. Balancing that killer exercise regimen with a post-workout recovery routine will give you your best shot at a long, happy, healthy, thriving life. You are capable of greatness!

]]> 2019-09-09T20:20:00-05:00 2020-05-12T16:04:59-05:00 15 Science-Backed Nutrition Tips for Runners and Triathletes Alexander Kunz Whether you are going for your first marathon this year or have been running for years, the nutrition needs for runners are different than a bodybuilder, yogi or weekend hiker.




The nutritional needs of runners and triathletes are unique. When you are logging dozens of miles a week, your body requires fuel that replenishes energy and supports the strengthening of your muscles, bones, tendons, and other tissues. Equal attention to both your training regimen and your diet is required for maximum progress and performance. Nutrition for runners focuses on whole foods rich in carbohydrates, protein, fats, as well as a plethora of vitamins and minerals. 

Looking for ways to improve your diet as a runner or triathlete? Are you preparing for a marathon or half-marathon? We’ve compiled evidence-based tips specific to your needs as a high-performance individual. 

#1 Nutrition for Runners & Triathletes: Calculate Your Specific Calorie Needs

It may seem basic, but in order to feel your best and achieve the results you want, you need to know your daily calorie needs. There are several things to take into consideration, including the time you spend training every day, your Base Metabolic Rate (BMR), your balance of macronutrients, and how you FEEL about how much you’re eating. 

Some basic guidelines are as follows: 

  • For Men50 kcal/kg/day + additional intake to compensate for miles/resistance training 
  • For Women45 kcal/kg fat-free mass + additional intake to compensate for miles/resistance training 

Important note for female athletes: Researchers have noted that female athletes tend to have lower energy intake than their male counterparts, which may lead to nutritional imbalances and deficiencies. This is likely due to cultural expectations and underestimated calorie needs. Women should take extra care to get the amount of food they need to stay strong, healthy, and nutritionally balanced. 

No two runners are alike, and you should experiment to find your “sweet spot” with daily food intake. Nutrition for runners and marathon runners should be personalized to each individual.   

#2 Fuel Up Before Your Race or Training

Eating about 30-120 minutes before a run will ensure you have good energy for your workout, and also help to prevent hunger pangs later on during the day. Exactly when you eat is something you need to figure out for yourself. Some runners like to eat within 30 minutes of a run, and others need a solid hour or two after eating before they feel ready to hit the road. In general, the more difficult your run, the more time you should put between your pre-run snack and your workout, to avoid stomach upset. 

You want to eat mostly carbs, as these will digest easily and provide a quick energy source for your muscles. Fats, fiber, and heavier foods take too long to digest and may lead to digestive upset or sluggishness during your run. 

Along with carbs, collagen is a great protein to ingest pre-workout. The amino acids will peak in your body around 60 minutes, so consuming a collagen protein shot 15-30 minutes before you exercise is ideal. 

Some good pre-workout choices may include:

  • Banana
  • Almond butter 
  • Oatmeal
  • Honey stick 
  • Toast with peanut butter and jam
  • Berries 

Experiment with your snacks to see which ones help you feel the best during a run. When you are heading into a race or event, however, stick to ones you know work well for you. It may take some trial-and-error, but in time you will find your “go-to” snacks and meals that help to fuel your runs and give you optimum nutrition. For runners, quality is the most important thing to focus on when choosing your food. 

#3 Drink The Right Fluids 

Depending on the length and difficulty of your run, you want to make sure you’re drinking the right fluids. For runs shorter than 60 minutes in a mild environment, water should suffice. Once you bump over 60 minutes, or if you are doing a run in hot weather, you want to add fluids that contain electrolytes. Some good options include coconut water, sports beverages, electrolyte-mix packets, etc. Be wary of sports drinks that contain too much sugar or artificial flavors/colors. 

#4 Make Sure Your Mid-Run Snack Is More Than Carbs

Endurance athletes who are logging a lot of miles every week will benefit from a carbohydrate-protein blend during a workout.

Numerous studies have found benefits to co-ingesting carbohydrates and protein mid-workout versus carbohydrates alone. Adding protein to the mix helps to reduce post-muscle soreness, enhance mood/energy, restore muscle function, and improve future exercise performance. Our favorite way to do this is with a liquid protein/carb shot. These are small and easy to consume without halting your run and quickly absorbed so as not to upset your stomach.  

#5 Refuel Within The Glycogen Recovery Window 

The glycogen (energy) stores in your muscles are depleted during a long, difficult workout. This depletion is the main cause of mid and post-workout fatigue.

Research has found that refueling with carbohydrates within the first 12-15 minutes after your workout has the greatest effect on the restoration of muscle glycogen. Doing so may also enhance exercise capacity if you are doing a repeated exercise bout. 

Because refueling with protein is also important after a workout, we recommend having a protein/carb combination available immediately after your run. Some runners swear by a glass of chocolate milk for this quick recovery period.

#6 Eat Your Pre-Race Meal at the Right Time 

According to the latest research, waking up 3-4 hours before your race to consume your pre-race meal will provide you optimum time for digestion while also ensuring you are fueled up for the run. Then 15-30 minutes before your run, top off with a highly absorbent collagen protein/carb shot

If you are running a marathon or half marathon which starts early in the morning, you may be tempted to run on an empty stomach or eat right before your race. While some runners may be able to pull this off without digestive upset, ultimately your performance may suffer if you run on an empty or full stomach. Do your best to eat at least 1-4 hours before the race begins. 

#7 Know What To Eat Before A Big Race

Experts recommend eating 1-4 grams of carbs per kg of body weight during your pre-race meal, plus a moderate amount of protein. The earlier you eat it, the bigger it can be. The closer you get to the race, the less food you want in your system. 

Here are a few ideas for a pre-race meal:

  • Oatmeal cooked with milk, mixed with berries or banana and peanut butter, some honey and cinnamon. 
  • Sliced chicken breast sandwich 
  • A bagel and cream cheese or peanut butter and honey
  • Sliced turkey on whole wheat bread 
  • Granola and yogurt with berries 
  • Protein shot with caffeine

When choosing your protein source, whether it be a powder, liquid shot, or whole food, be sure it contains beta-alanine and citrulline malate. These amino acids help to prevent acid buildup in the muscles, increase endurance, delay fatigue, and aid in recovery/repair.

Remember not to eat anything new to you on race day. Choose a meal you are familiar with and have eaten before a run in the past. You don’t want to surprise your body on a race day.

#8 Avoid Meat, Dairy, High-Fat Foods, and Too Much Fiber Before A Race 

As you may have discovered, eating high-fat foods or fibery foods before a run almost always leads to a bathroom break before finishing a race or workout. Heavy foods like dairy and meat will sit in your system and not digest well during a tough workout, and will likely hurt your performance. Try to eat these things several hours before you run, or eat them the day before. 

#9 Read up on Post-Race Recovery Nutrition for Runners 

A race takes an enormous toll on your body, and proper recovery includes good nutrition. You want to eat some carbohydrates immediately following the race to maximize the glycogen recovery window and to help you avoid collapse. In the following couple of hours, you should have some good protein, more carbohydrates, and some fats to fill your system and help your body recover. 

Here are a few snack/meal ideas in the hours following your race..

Immediately after you finish:

Within 1-2 hours:

  • Water
  • String cheese
  • Cottage cheese with crackers
  • PB&J
  • Tuna and crackers 
  • Smoothie with fruit and protein 

Within 4-6 hours:

  • Fluids
  • Chicken breast and vegetables 
  • Salmon and quinoa/vegetables
  • Steak and vegetables
  • Fruit salad

After a hard race, it may be tempting to load up on junk food. While certainly indulging in a treat is perfectly appropriate, make sure the bulk of your calories in the days following your race are nutrient-dense. 

#10 Take Advantage of Caffeine 

Caffeine has many benefits for runners, including improving energy and performance and also helping the body to utilize fat stores more effectively. Many Olympic athletes and professional runners use caffeine to run faster and harder and to improve mental alertness

There is evidence that caffeine helps to reduce a runners perception of effort, which makes running feel easier. Another study on cyclists found that caffeine helped them to complete 15-23% more work than those who didn’t use caffeine, while also experiencing a lower level of perceived exertion. 

Mixing your mid-race carbohydrate with caffeine has also been found to rebuild glycogen stores 66% more than just carbohydrates alone. 

Caffeine also boosts endorphins in the brain, helping you to feel that “runners high” during a race. For a mid-run caffeine boost, try a liquid protein shot with caffeine

How Much Caffeine Is Optimum?

You don’t want to OVERDO the caffeine, and there is a good balance you should try to aim for. Most health organizations agree that one should have no more than 400 mg a day. Depending on how much coffee you drink, you may have a higher tolerance for caffeine. Start small, with maybe 80 mg caffeine before or during a workout and see how you feel. You can slowly increase from there if you feel like you are not getting the desired benefits. 

#11 Eat Enough Protein

The protein requirements for runners and triathletes is generally between 1.2-1.65 grams per kilogram per day. To find your weight in kilograms, simply take your weight in pounds and divide by 2.2, and then multiply by 1.2 and 1.65 to discover your recommended daily protein intake. 

For example, an individual weighing 154 pounds (70 kg) would need between 84 and 115 grams of protein every day for optimum function and recovery. This number may vary based on your personal workout regimen, lifestyle, body type, gender, etc. As an athlete, you know your body better than anyone, so experiment and find out what helps you to feel the best. 

Here are some signs you are NOT getting enough protein:

  • Edema
  • Loss of muscle
  • Slow healing
  • Weak immune system
  • High body fat/decreased lean mass 
  • Fatty liver 
  • Low energy
  • Excessive appetite/unquelled hunger 
  • High risk of bone fractures 

Tracking your food for a few weeks can be helpful to see how much protein you are getting. There are several free apps like MyFitnessPal where you can track your food and get a detailed report on your macro and micronutrients.  

#12 Avoid Nutrient Deficiencies 

There are a few reasons a runner may suffer from nutritional deficiencies. If you follow a strict diet (gluten-free, vegan, grain-free, plant-based, etc), have allergies, are not getting enough calories, don’t have access to a variety of produce, are eating out frequently, are overtraining, or are otherwise unable to consume a well-rounded diet, you may be at risk for certain nutritional deficiencies. 

Female runners have a particularly high risk of being deficient in iron, calcium, and vitamin D. Make an effort to eat enough iron and calcium-dense foods and be sure to spend at least 15 minutes out in the sun every day. 

It is a good idea to work with a qualified dietician or nutritionist if you are a competitive runner/triathlete. They can help you to understand your specific needs as well as identify any areas of weakness in your diet. 

For highly absorbable liquid protein + caffeine to fuel your workouts, check out some of our favorite products HERE

]]> 2019-08-07T15:40:00-05:00 2020-05-12T19:18:17-05:00 Goo Energy vs. Liquid Protein For Runners and Endurance Athletes Alexander Kunz Learn how to improve workout performance and recovery by adding goo energy and liquid protein to your mid-workout routine. 



Goo Energy vs Liquid Protein For Runners

Whether you’ve been an athlete for most of your life or have just started your fitness journey, you’ve probably come across an energy gel or liquid protein supplement before. And you’ve probably formed either a positive or slightly negative relationship with the little packets of goo energy that help to fuel your workouts. 

And, if you’re completely new to the endurance game - welcome! You may be surprised to hear that professionals recommend eating at all during a workout. 

It’s true - if you’re going to be running, cycling, swimming, or working out for more than 60 minutes, it’s important to replenish your carbohydrates and electrolytes. Even after 30 minutes, your body will start to feel the effects of carb depletion, resulting in fatigue and reduced performance. 

The trick is finding the right carb/electrolyte/energy source that will give you the boost you need and absorb quickly without overfilling your stomach. When you’re exercising, most of your blood flow and energy is going to your muscles and extremities, leaving your digestive system with little support. Eating a large snack will only leave you with a heavy stomach. We’ve all felt that pain. 

You want to find something bioavailable that will readily absorb and get utilized by your hard-working musculoskeletal system. 

So what energy gel and/or goo energy is best for you? Should you use one with protein or just carbs? What about caffeine? We’ve got the answers you’re looking for. 

What is Goo Energy?

Goo energy is another word for gel energy.

Goo energy supplements come in little packets with a rip-off top and are filled with a gel substance that helps you power through your workouts. Ingredients may include carbohydrates, electrolytes, B-vitamins, Beta-Alanine, protein, single amino acids, caffeine, taurine, flavors, etc. Athletes choose their goo energy blend based on their specific needs and preferences. 

For our athletes that have made being active a lifestyle, convenient nutrition is key to getting an adequate amount of macros and micros every day. Goo energy packets are extremely lightweight, easy to use, and can be tucked into a pocket or pack to be used during endurance training. 

Do I Need Goo Energy?

Goo energy or liquid protein supplements may be beneficial for you if:

  • You workout 4-6 times a week
  • You engage in endurance exercise, including cycling, running, swimming, etc. 
  • Your workouts last 60 minutes or longer
  • You want to improve your performance
  • You want to reduce mid-workout fatigue/burnout 
  • You are training for a big race/event (marathon, half marathon, triathlon, cycle race, etc) 
  • You want something lightweight and highly bioavailable for your long workouts 
  • You are concerned about electrolyte depletion 
  • You want something to mix up your beverage/supplement routine  

Endurance athletes especially are at risk of hyponatremia (low sodium) and hypokalemia (low potassium). Novice runners and cyclists may consume substantial amounts of water, but forget the importance of replenishing lost sodium and potassium. While gel energy helps to prevent/correct any potential electrolyte imbalances, liquid protein will help you get more out of your workout - and body.   

What is Liquid Protein?

We know that protein is important to rebuild muscle, boost muscle mass, strengthen muscle tone, and aid in overall healing. Both endurance athletes and those completing resistance-training need protein for optimizing physical performance and recovery.  

But most energy gels leave out this ever-important ingredient, fueling your body with just...carbs. 

Not any more. 

Because you can get the kick you need with an added liquid protein supplement in our Frog Fuel Ultra. These come in portable, ready-to-drink, one-use packets that are easy to down during a workout, and contain a blend of carbs, electrolytes, and hydrolyzed collagen protein. If you like a caffeine shot mid-workout, we also have Frog Fuel Ultra Energized with the same protein/carb blend but an added 80 mg of caffeine.

Benefits of Protein and Carbs Mid-Workout

If you usually drink/eat your protein after a workout, why would you need it mid-run? Are there benefits to having some protein in the middle of your exercise routine instead of at the end? 

There have actually been numerous studies reporting benefits of co-ingesting carbohydrates and protein when compared to just carbohydrates alone. Adding protein to the mix helps to reduce post-muscle soreness, enhance mood/energy, restore muscle function, and improve future exercise performance. And, since eating a nice chicken breast mid-run just isn’t an option, our favorite way to do this is with liquid protein.

The icing on the cake? This 2018 study found that carbohydrate-protein supplementation during a marathon improved recovery (soreness, energy, and fatigue) 72 hours post-marathon.

So, you won’t just enhance your current workout, but your future ones as well.

Average fitness-enthusiasts can achieve their nutritional needs before and after a workout and don’t generally need mid-workout nutrition. For our at-home fitness fans or casual gym-goers, a post-workout liquid collagen protein supplement could replace your generic protein shake. 

However, for endurance athletes who are logging a lot of miles every week, a carbohydrate-protein blend during a workout can really help to reduce fatigue, improve performance, and reduce muscle breakdown.

Serious athletes should also consider a blend that includes beta-alanine and citrulline malate. Beta-alanine is an amino acid that buffers H+ during high-intensity exercise, which in turn reduces the acidic effects of the workout on your skeletal muscles. Citrulline malate is an organic salt that is a combination of the amino acid citrulline and malic acid and has been studied for its ability to improve athletic performance and also relieve post-workout muscle soreness.  

Protein specifically helps to prevent muscle breakdown, which will lead to greater muscle adaptation during your training (over the long term). The recommended dose for protein is no more than 15 grams per hour (5 per hour if the workout is longer than 2 hours). 

Carbohydrates provide an immediate energy source, thus relieving mid-workout fatigue and improving performance capacity. If you are taking your carbs with protein, you only need about 35-45 grams per hour. If taking carbs without protein, you may need up to 60-80 grams an hour. 

Other than protein and carbs, the only other things you should be consuming during a long workout are water and electrolytes. Avoid fats, as these are difficult to digest (remember your digestion is slowed significantly during a workout). 

How Much Protein Do I Need As An Endurance Athlete?




As an athlete, you know your body better than anyone, so experiment and find out what helps you to feel the best. To find a more exact number, you can also work with a sports nutritionist or dietician.

How Many Carbohydrates Do I Need As An Endurance Athlete?

It’s no secret that athletes burn more calories than the average person and that they also require a great deal more energy on training days. The 2019 recommendation for carbohydrates for endurance athletes is between 5-12 grams per kilogram per day, depending on how many hours you are exercising. More specifically broken down, the recommendation is:

  • 1 hour workout: 5-7 g/kg/day
  • 3 hour workout: 6-10 g/kg/day
  • 4 hour workout: 8-12 g/kg/day

The Best Goo Energy and Liquid Protein Supplements 

There are a lot of supplements available on the market, and it can be difficult to decide which one will do the job for you. For endurance athletes, we recommend something with both high-quality protein and carbohydrates that you can take during your long workouts. If you want something with an additional energy boost, we’ve got that too!

Frog Fuel Ultra contains the optimal blend of protein and carbs to supercharge your workout. We made this product with four main factors in mind:

  • Power- Beta-alanine is an amino acid that has been studied extensively for its role in muscle endurance and high-intensity exercise. We added it to our blend along with simple carbohydrates in order to boost your power. 
  • Energy- Endurance athletes burn calories like nobody’s business, so we added 10 grams of complex and simple carbohydrates to boost energy and reduce fatigue.
  • Endurance- During long-distance training, you need to replenish electrolytes in order to maintain good health and optimum function. This blend contains 50mg of potassium and 20mg sodium. 
  • Recovery- Along with high-quality hydrolyzed collagen protein for recovery, we also mixed in citrulline malate, which has been found to reduce muscle soreness by 40%-90%.   

All of our blends contain hydrolyzed collagen protein, which was found in an independent study to be absorbed within 15 minutes of consumption, a winner when compared to protein absorption rates of other protein sources. 

Our Frog Fuel Ultra Energized blend contains the same ingredients as the Frog Fuel Ultra, but with 80 mg of caffeine for that extra energy boost during a strenuous training session. 

Either one gives you the boost you need for a better workout and greater endurance. And all our products contain medical-grade ingredients that have undergone independent testing. Our world champion athletes see amazing results when it comes to faster recovery times and muscle performance but also when it comes to building more bone density to ensure their bodies keep going longer with fewer injuries - that’s the collagen doing its job.

So, whether you just need a pick-me-up for your Monday morning run or a reliable fuel source to crush your PR on the upcoming marathon, Frog Fuel is here to help you achieve your peak performance.

]]> 2019-08-05T15:20:00-05:00 2020-05-12T16:05:02-05:00 Collagen Protein vs. Whey Protein: Which is Better? Alexander Kunz What’s the difference between whey protein and collagen protein? Is collagen beneficial for athletes? We battle out the pros and cons of each to find you the superior workout supplement.



Collagen Protein vs. Whey Protein comparision

Whey has been used by athletes for decades for protein replenishment, muscle building, and overall recovery. It’s the tried and true protein supplement in the fitness industry, while collagen is like the new kid on the block. Is collagen a fad, or is it real and evidence-based? Does it have benefits for athletes and bodybuilders? Or is it mostly for pretty hair and skin?

Today we’re going to dive into the facts on both supplements to help you find out which one is right for you. 

What Is Collagen Protein?

Collagen is a fibrous, structural protein that is found abundantly in humans and all mammals. The word “collagen” is derived from the Greek word for glue. It was so named for its ability to turn to soluble gelatin when heated in water. 

Collagen is an important building block in bones, ligaments, tendons, and muscle. It plays a big role in the health of your hair, skin, and nails. As with all protein structures, collagen is built from amino acids. Collagen contains 19 amino acids and 8 essential amino acids. The main aminos that make up collagen are glycine, proline, hydroxyproline, and arginine.  

Glycine is a nonessential amino acid that is considered the “most important and simple, nonessential amino acid in humans…” and has been found effective in improving the health and strength of both humans and animals. 

Arginine is a semi-essential amino acid. This means that although it is produced and synthesized by the body, sometimes more is needed from the diet (especially when the body is under regular stress, such as athletics and bodybuilding). For this reason, it is a common supplement seen among fitness professionals. Arginine is the substrate for nitric oxide, which is essential for getting good blood flow to active muscles and regulating blood pressure. It also plays a role in wound and injury healing. 

Proline and Hydroxyproline, out of all the amino acids, are the most essential for whole-body protein synthesis. This means that in order for your body to properly use protein for muscle building and recovery, proline must be present. Proline also plays a major role in effective wound and injury healing. Proline is considered a semi-essential amino acid. 

Together, these 3 amino-acids plus 8 essential amino acids and 7 other non-essential amino acids build the complex triple-helical structure of collagen protein. In total, a collagen molecule contains an average of 1000 of these aminos. 

In the human body, collagen molecules make up:

  • 30 percent of all protein in the human body
  • 65-80 percent of the proteins in a ligament
  • 70 percent of the proteins in a tendon
  • 60 percent of the proteins in bones

Collagen protein supplements are derived from animal collagen. Yes, that does mean that there are NO vegan collagen options. And most companies source their collagen from the hides and connective tissues of cows. These contain copious amounts of high-quality collagen and also support sustainable farming practices by ensuring farmers can use all of the cow. 

What Is Whey Protein?

Whey is one of the two main proteins found in milk (the other being casein). When cheese is made, milk fat coagulates and leaves behind whey. Similarly, when you open a tub of yogurt, the watery film at the top is whey. Cheese producers use to discard this after making cheese until it was discovered that whey is a valuable source of protein and nutrition. 

Whey is popular in part because it contains 20 amino acids, and all 9 essential amino acids, making it a complete protein source.

Essential amino acids can’t be made by the body and must be obtained from the diet. The essential amino acids include:


Whey is also low in fat and lactose, making it good for those monitoring their fat intake or those sensitive to regular dairy products. 

As stated above, whey protein comes from milk. More specifically, it is a byproduct of the cheese-making process. After the cheese is made, the remaining watery liquid is filtered to remove facts and lactose, leaving on whey concentrate behind. This liquid whey is spray-dried with hot and cold air until it becomes a powder. This powder is then packaged by various supplement companies and sometimes formulated with other ingredients (i.e. flavor).  

How Do Collagen and Whey Compare?

Let’s dive into the research surrounding whey protein and collagen protein and see how they compare. From a non-biased perspective, this is how the two protein’s stack up: 

Absorption Rate

While it’s often touted that whey protein is absorbed quickly and easily, research has actually proven that it takes the body about 1.5 hours to digest viscous liquids (such as whey protein shakes). Not only that, but the body can only digest 8-10 grams of whey protein per hour.

This means potentially half of your protein shake is not even being absorbed. 

However, you CAN boost the whey absorption rate by adding digestive ENZYMES. Research has found that consuming whey protein along with certain enzymes can increase amino acid absorption by 127%. So better absorption may be as simple as adding a digestive enzyme supplement. 

Hydrolyzed collagen is already broken down and “pre-digested” so that when it enters the body, it can be easily absorbed and utilized.

Research has found that the hydrolysis of collagen was associated with an enhanced absorption rate of collagen’s main amino acids (proline, hydroxyproline, and glycine) 20 minutes post-ingestion. A more detailed look into how collagen is digested and utilized in the body can be found here

Winner: if whey is not taken with digestive enzymes, hydrolyzed collagen definitely wins at faster and more efficient absorption. However, with the addition of digestive enzymes, whey protein may tie with collagen. 

Muscle Building

Both whey and collagen assist the body with building muscle after strength training, but whey seems to stimulate higher rates of protein synthesis. This may be due to whey’s high concentration of leucine. 

Collagen, however, helps to maintain a positive nitrogen balance in the body (anabolic) better than whey. Nitrogen balance refers to the measure of nitrogen output/input. If one is in a negative nitrogen balance, this indicates that the body is malnourished and/or has been pushed into catabolic processes over anabolic. This is generally due to poor nutrition/protein intake and is exasperated by overtraining.  

Collagen also strengthens the extracellular matrix of the muscle cells, allowing for more load to be distributed with more force without adding large size. 

Studies have found collagen to improve body composition by increasing fat-free mass, decreasing fat-mass, and increasing muscle strength. It’s benefits have been studied mostly in older adults and the elderly.   

Winner: Tie 

Injury Recovery and Pain Relief 

Due to its high glycine content, collagen seems to have powerful anti-inflammatory effects on injuries. Several studies have found that hydrolyzed collagen reduces both inflammation and pain, and speeds up the healing process in conditions such as exercise-induced joint pain, osteoarthritis, and tendonitis/ Achilles tendinopathy

Research has found that whey protein does not seem to have favorable effects on circulating inflammatory markers. Whey protein actually seems to enhance the inflammatory response during wound healing by restoring levels of oxidative stress and inflammatory cytokines. 

Winner: Collagen 

Bone Density 

Preliminary research has found that consuming hydrolyzed collagen (a major structural protein) increases bone mass during growth periods. Studies have found that supplementation of hydrolyzed collagen may also help to prevent age-related bone loss, increase bone formation, and reduce bone degradation. 

While supplementation of whey protein does not adversely affect skeletal health, it doesn’t seem to improve it, either. 

Winner: Collagen 

Amino Acid Profile

The main differences between the amino acid profiles of whey and collagen are that whey contains all 9 essential amino acids, while collagen only has 8. Whey also contains more BCAA’s (branch-chain amino acids) which are key in recovery and muscle synthesis. 

Collagen supplements may easily be made into a complete protein by simply adding the missing essential amino acid, which is what we do with our Frog Fuel products.

Collagen contains three amino acids that are generally lacking in whey and plant-based proteins, and are also not found in typical meat products. Collagen is a fibrous protein found in the skin, cartilage, and bones of animals whereas whey comes from milk.

Winner: Tie

Collagen Protein vs Whey for Bodybuilding

Combined with a healthy diet, both whey protein and hydrolyzed collagen seem to have promising benefits for bodybuilders. While whey protein may support faster muscle growth than collagen, both improve muscle growth and recovery. Collagen seems to be more effective than whey when it comes to injury recovery and the rebuilding of connective tissues and structures in the body. 

The trick with collagen is that it is not as easily obtained from a modern diet as proteins found in whey. You can easily find all essential amino acids in animal products such as lean meats, fish, and dairy. Collagen, however, is mostly found in the skin, connective tissues, and bones of animals. Historically, it was common for people to use the entire animal and consume plenty of collagen. But modern convenience has slowly eradicated those dietary trends, and not many of us are eating these parts of the animal anymore. 

For this reason, collagen supplementation may be very beneficial to bodybuilders and athletes in general. 

Why Collagen Supplements Are Important For Adults 

Did you know the body’s natural production of collagen protein begins to slow in your 20’s? According to research surrounding collagen production, a person produces about 1% less collagen every year after the age of 20. This is why collagen has been extensively studied for its potential anti-aging properties for the skin, hair, and joints. 

Where To Buy Collagen Protein

It is important to seek out high-quality hydrolyzed collagen when looking for a good supplement. Frog Fuel Power contains GMO-free enzyme hydrolyzed collagen protein for maximum absorption and utilization. We’ve added in extra amino acids to ensure it is a complete protein source, providing a total of 22 amino acids. Each serving is only 60 calories and is lactose, sugar, fat, and gluten-free. 

What questions do you have about collagen vs whey? Please leave your comments and questions below. We love to hear from you and appreciate knowing what you would like to have addressed in future content. 


]]> 2019-08-02T14:22:00-05:00 2020-05-12T16:05:03-05:00 Understanding your Protein Absorption Rate Alexander Kunz ﻿When it comes to calculating your protein absorption rate, a few factors come into play, like your fitness goals, meal planning, protein types and more.



protein absorption rate

When it comes to taking supplements and efficiently building muscle mass, your protein absorption rate may come into the conversation, and rightfully so. In fact, there’s a whole lot of debate about this on bodybuilding forums and Facebook groups. Is there really a maximum amount of protein that your body can absorb at once? Does any additional protein consumption go to waste? How can you speed up your protein absorption rate for better fitness results? Are some proteins better than others?

While all of these are valid questions and concerns, it comes down to evaluating each one separately and, perhaps most importantly, understanding what it really means when people talk about protein being absorbed in your body.

While the proteins you consume - in both food and your fitness drinks - will (eventually) mostly be absorbed by your body, it doesn’t mean you can simply gulp down your daily serving of any old protein powder in one sitting and expect to see stronger muscles and better endurance. Aside from the inevitable stomach ache that you’ll likely encounter, it’s just simply overkill for your system. And it may not be the complete proteins that your body needs for optimal performance. 

Let’s take a look at some of the questions you need to answer to better understand your protein absorption rate, and make changes in your diet for better results.

How much protein do I really need?

It’s important to not only make sure your protein intake matches your fitness levels but also that the number of grams and total servings per day are optimized to help stimulate that 24-hour protein synthesis you are trying to obtain. 

So the better question to answer here may be: How much protein do you need - in one sitting?

This gets to the heart of your protein absorption rate because it helps you create a meal plan that fits your goals. 

In general, many studies have found that somewhere between 25g - 30g of a complete protein is the most that your body can absorb at one time. Exceeding this protein intake would simply mean that the rest is being oxidized or filtered through your body. However, these numbers don’t take into consideration what happens when you combine your protein intake with other macronutrients, which can increase your body’s natural protein absorption rate and help build lean muscle mass. 

So, more is not always better. When you take your protein is important. And what kind of protein and/or what you eat with it most certainly matters. 

A recent study published in the Journal of the International Society of Sports Nutrition concluded that, for maximum anabolic efficiency, you should consume 0.4g of protein per kg of body weight per meal, across a minimum of four meals. This number is equated specifically for athletes and active individuals (defined by regimented resistance training multiple times a week) and may need to be adjusted up or down if you are in intensive training for a race or upcoming competition - or if you are in maintenance mode and currently more sedentary. 

Let’s break that down. 

Calculating your daily protein intake 

Of course, you know that the amount of protein you consume will vary as your training regime shifts - and that there are different suggestions for both men and women. Currently, the Recommended Dietary Allowance (RDA) for protein for the average person is 0.8g per kg of body weight. To calculate your RDA for optimal protein absorption, you’ll take your body weight (in pounds) and divide it by 2.2, then multiply it by 0.8. 


With these being pretty wide ranges - the difference of an added meal or protein supplement each day - we suggest doing the math provided by the Academy of Nutrition and Dietetics. 


You also want to be sure to choose high-quality, complete proteins. For the most balanced protein consumption, your diet should include a blend of whole animal proteins, plant proteins, and a rapid-absorption protein to help recover and build muscle tissue after workouts.

Does time of day or serving size affect my protein absorption rate?

The short answer: yes. However, the specifics can get a little more muddled depending on the study or which source you turn to. 

Taking into consideration a maximum protein absorption rate of 30 grams of protein in one sitting and your personal RDA, you should aim to spread your protein equally across four or five meals. For athletes that are in particularly rigorous training programs, those five meals will help make sure your body is absorbing every last bit of the protein you consume. 

The studies did find that eating protein throughout different intervals in the day requires your body to continually synthesize the protein you are consuming. This is an especially good thing when it comes to achieving 24-hour protein synthesis and building muscle mass.

What helps increase protein absorption?

While there are quite a few factors that impact your body’s protein absorption rate, there is one important helper that you already have inside you: enzymes.

Enzymes are biological catalysts that have one major job in the human body: to SPEED up biochemical reactions, including the digestion and synthesis of life-giving nutrients like protein. 

Your body already produces many enzymes to help with digestion (for example, amylase and lipase in your saliva, and trypsin, chymotrypsin, and carboxypeptidase from your pancreas). When you eat food, these enzymes are activated to help speed up the breakdown of all the vitamins, minerals, and proteins you consume so that they can be used to rejuvenate and rebuild the cells throughout your body. 

And this process begins to happen before your protein shake even hits your belly.

Your enzymes - and subsequent protein absorption - can be stimulated by just the smell or thought of eating! 

Without proper enzyme function, the absorption of nutrients slows down dramatically. This is especially important when it comes to protein and understanding why all the grams that you’ve consumed during each meal may not have been properly absorbed and utilized.

If there is an imbalance with your enzymes, your protein absorption rate can be inhibited, leaving your body with less protein to rebuild your muscles after training.   

So, if enzymes are the key to speedy protein digestion, then maximizing enzyme function is the key to an optimal protein absorption rate.

What type of protein is best for rapid absorption?

The biggest mistake we see people make is reaching for the protein supplement with the highest grams per serving on it. 

As you know, the amount you consume is just one factor of the equation. And, it can even be maxed out. 

More importantly, you should be flipping to the back of that container or package and reading what type of protein was used, how it was sourced and other ingredients that were added that may inhibit or promote a better protein absorption rate. 

When it comes to supplemental protein, there are many options to choose from, such as whey, soy, quinoa or collagen protein in the form of liquid protein shots, protein powders, and many other forms. The options are overwhelming and the labels seem to promise the same results.

So, how can you know?

This is where we look to the source of the protein (making sure it’s complete) and the other ingredients that will support stronger muscles.

Enzyme-hydrolyzed liquid protein shots for rapid absorption

We’ve all heard the term “rapid absorption,” but what does that really mean when it comes to your post-workout protein?

For the team of athletes and nutrition-nerds at Frog Fuel, it means making sure you are taking protein that is in the easiest form to digest while supporting your natural enzyme functions. 

Originally designed to support the intense demands of US Navy Seals, our liquid protein shots are made of nano-hydrolyzed collagen protein, which is designed to be the most rapidly-absorbed protein available. It’s pre-digested with fruit enzymes, enabling the protein peptides to be fully absorbed in just minutes once they enter your digestive system. 

In an independent study done at Kennesaw State University, researchers found that our nano-hydrolyzed liquid protein shots were 100% digested in only 15 minutes, at which time the leading whey protein was only 30% digested. 

For you math geeks, that means that 15 grams of Frog Fuel delivers 15 grams of protein within 15 minutes and 15 grams of the leading whey protein would only deliver 4.5 grams of protein in 15 minutes. 

So, consuming a smaller amount of (higher-quality) protein in a single serving can result in a higher protein absorption rate compared to simply taking a larger quantity of (lower-quality) protein. 

If you’re buying pricey protein products but your body isn’t absorbing the nutrients effectively, you’re spending a lot of money for something that is going straight through your system (and maybe even wreaking a bit of havoc while it does) instead of being integrated into your muscles. 

If you’re ready to ditch your low-quality protein and switch to a high-quality, rapidly absorbed protein designed by Navy SEALs, check out our Frog Fuel liquid protein shots to see how our nano-hydrolyzed collagen protein can increase your muscle mass and strength, reduce recovery times and even cut back on the oxidative stress in your body that is released during a hard workout. ]]>