Protein Pumpkin Pancakes
HOW TO MAKE PROTEIN PUMPKIN PANCAKES
To make my protein pumpkin pancakes, I used Further Food gelatin and their delicious Pumpkin Spice Collagen!
I love adding gelatin and collagen to recipes because the benefits of collagen for the body is amazing!
Collagen Supplementation: Evidence-Based Applications for Health and Performance
Collagen, the most abundant structural protein in the human body, comprises approximately 30% of total protein content and plays a central role in maintaining the integrity of connective tissues, skin, tendons, cartilage, and bone. With increasing age, endogenous collagen synthesis declines, contributing to visible signs of aging and the deterioration of musculoskeletal and dermal health.
In recent years, collagen supplementation—particularly hydrolyzed collagen peptides—has gained traction as a targeted intervention for skin health, joint integrity, bone preservation, and muscle support. This article evaluates the current body of literature on collagen peptide supplementation, focusing on clinically relevant outcomes and dosage protocols.
1. Dermatological Applications: Skin Elasticity, Hydration, and Density
Multiple double-blind, placebo-controlled trials have established the efficacy of hydrolyzed collagen in improving skin health. A 2019 systematic review and meta-analysis in the Journal of Drugs in Dermatology concluded that daily supplementation with 2.5 to 10 g of collagen peptides over 8–12 weeks significantly improved skin elasticity, hydration, and dermal collagen density (Zague et al., 2019).
Mechanism: Bioactive collagen peptides stimulate dermal fibroblasts via collagen receptor binding, promoting extracellular matrix remodeling and enhancing hyaluronic acid production.
2. Joint Health: Osteoarthritis and Exercise-Induced Joint Pain
Collagen peptides have been shown to alleviate joint pain associated with both degenerative conditions and physical activity. In a seminal 24-week RCT, Clark et al. (2008) reported that 10 g/day of collagen hydrolysate significantly reduced joint pain during activity in physically active adults compared to placebo (Current Medical Research & Opinion).
Clinical Insight: Collagen peptides may support cartilage regeneration by increasing the synthesis of type II collagen and aggrecan, modulating joint inflammation and improving mobility.
3. Bone Metabolism: Density and Structural Integrity
Collagen accounts for roughly 90% of organic bone matrix. A 12-month randomized controlled trial published in Nutrients (König et al., 2018) demonstrated that postmenopausal women receiving 5 g of specific bioactive collagen peptides daily experienced statistically significant increases in bone mineral density at the lumbar spine and femoral neck, compared to placebo.
Interpretation: These outcomes suggest collagen peptides influence bone turnover markers, potentially reducing osteopenia and fracture risk in aging populations.
4. Sarcopenia and Muscle Mass Preservation
Though collagen is not a complete protein (due to its low leucine and tryptophan content), it may support lean body mass when consumed adjunctively with resistance training. A 2015 RCT in older men found that 15 g/day of collagen peptides taken post-exercise led to increased fat-free mass and improved muscular strength over a 12-week period (Zdzieblik et al., British Journal of Nutrition, 2015).
Mechanism: Glycine and arginine may enhance creatine synthesis and growth factor expression, indirectly supporting hypertrophy in sarcopenic populations.
5. Gastrointestinal Support: Potential in Mucosal Repair
Although human clinical trials remain limited, preclinical data suggest that collagen peptides—particularly glycine-rich sequences—may contribute to gut barrier function and reduce intestinal permeability. Animal models have demonstrated improvements in tight junction protein expression and reduced inflammatory cytokine activity (Chen et al., Journal of Clinical Biochemistry and Nutrition, 2017).
Note: This application remains speculative in human models but is under investigation in integrative and clinical nutrition research.
Dosing and Practical Considerations
| Application | Dose | Duration |
|---|---|---|
| Skin Health | 2.5–10 g/day | 8–12 weeks |
| Joint Support | 10 g/day | 12–24 weeks |
| Bone Density | 5 g/day | 12 months |
| Muscle Mass | 15 g post-workout | 12 weeks |
Absorption Enhancers: Co-administration with vitamin C supports collagen synthesis by activating prolyl and lysyl hydroxylase enzymes required for triple helix stabilization.
Collagen supplementation is supported by a growing body of evidence for applications ranging from skin rejuvenation and joint support to bone metabolism and sarcopenia management. While it should not replace complete proteins in the diet, it serves as a valuable adjunct for structural tissue support—particularly in aging populations and physically active individuals.
As always, clinicians and nutrition professionals should individualize recommendations based on patient needs, dietary context, and health status. Given its low allergenicity, favorable safety profile, and multi-system benefits, hydrolyzed collagen peptides represent a clinically useful tool in health optimization.
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Protein Pumpkin Pancakes
Equipment
Ingredients
- 4 large eggs
- 1 1/2 tablespoons Further Food gelatin
- 1 scoop Further Food Pumpkin Spice Collagen Powder
OPTIONAL:
- 1 teaspoon baking powder
Instructions
- Place all of the ingredients in a mini food processor or blender and combine until very smooth.
- Spray a skillet with avocado oil spray and heat over medium high heat. Once hot, pour the batter into the skillet to make 3 inch pancakes (you will get about 8 small pancakes). Cook until golden brown, about 2 minutes, then flip and cook until done, another 1 to 2 minutes. Remove from the skillet and repeat with additional cooking spray and batter.
- Top the protein pumpkin pancakes with cream cheese frosting, sugar free syrup or whatever your heart desires! I love to make breakfast sandwiches with 2 protein pancakes!
Video
Nutrition
TESTIMONY OF THE DAY
I’m posting below something I wrote for myself to remind & encourage myself during my 3 ½ yr weight loss journey. It helped me to ‘fight the good fight’.
Choose your hard!
The consequences of being sedentary, not caring about your diet and lifestyle and being unfit is hard.
Making the daily choice to nourish your body, to be fit, active & mobile is also hard.
Additionally, eating out on Keto/Carnivore is hard, especially in social gatherings. You don’t want to stand out or be different.
It can also feel lonely because It’s not easy to go against the grain (pun intended lol).
But no one is going to do this for you. You need to constantly show up for yourself. Whether it’s to wake up early to go to the gym, to motivate yourself to go out for a walk or to be consistent and stay on course.
While this lifestyle change can be hard, and often slow and monotonous, the results are rewarding.The decision is yours alone to make; so “Choose your hard!’” ~Nerida
Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School!
Click HERE to check out my supplement plans!
