Key Benefits of Collagen Supplementation for Athletes
During intense training regimens, athletes exert significant pressure on their joints, so is collagen supplement good for you, for maintaining physical well-being? A double-blind, placebo-controlled study conducted at Penn State University found that university athletes who took 10 grams of hydrolyzed collagen daily for 24 weeks experienced reduced joint pain, along with increased joint strength and flexibility. The research underscored that collagen use significantly alleviated joint complaints and improved their functionality, demonstrating its value for athletes reliant on robust joint health.
In addition to promoting joint health, collagen sport plays a vital role in enhancing muscle strength and maintaining the integrity of tendons and ligaments. These structures, which are predominantly made up of type 1 collagen, experience significant stress during athletic activities.
Injuries during exercise often occur in these connective tissues, and collagen supplementation helps mitigate such risks by focusing on their repair and reinforcement. Unlike supplements targeting muscle soreness alone, collagen prioritizes the recovery of joints and connective tissues, which can accelerate post-training recuperation and help protect against long-term injuries. In essence, collagen benefits for athletes address both immediate recovery needs and long-term musculoskeletal health.
These findings are detailed in a 2019 study(1) published in Nutrients titled Prolonged Collagen Peptide Supplementation and Resistance Exercise Training Affects Body Composition in Recreationally Active Men.
1.Enhancing Joint Health
Collagen is known to have an anabolic effect on cartilage tissue and has been shown to support connective tissue fibers by restructuring them. This means that collagen supplements help with regenerating and protecting cartilage. In addition, resistance training and collagen peptide (CP) supplementation over the long term improve body composition, muscle strength, and muscle fiber size.
Researchers found a statistically significant increase in muscle mass in individuals taking collagen peptide (CP) supplements compared to the placebo group. These findings are detailed in a study titled "Prolonged Collagen Peptide Supplementation and Resistance Exercise Training Affects Body Composition in Recreationally Active Men"(2) published in Nutrients in 2019.
2.Improving Bone Density
Collagen forms the structural framework of bones, while minerals give them hardness. Furthermore, adequate collagen intake can contribute to bone strengthening by supporting the formation of new bone tissue.
However, over time, microcracks in bones develop into stress fractures due to intense exercise and repetitive stress. Fortunately, collagen's potential to increase bone density and promote bone formation makes bones more resistant to such stresses and thus reduces the risk of stress fractures.
Furthermore, collagen is good for bones and is critical for maintaining the strength and flexibility of bones. Increasing bone mineral density and favorably altering the balance between bone formation and breakdown can help reduce the risk of osteoporosis. Women who have gone through menopause and are losing bone mineral density (BMD) because of getting older can reverse this trend by taking 5 grams of collagen peptide (SCP) every day for 12 months.
These findings are detailed in a 2018 study(3) published in PubMed titled Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study.
3.Supporting Muscle Recovery
Collagen purpose mainly aids in the health of connective tissues and joints, but it can also indirectly aid in muscle recovery for athletes. In particular, the Achilles tendon, hips, and knees are particularly vulnerable because they do not receive an adequate supply of nutrients while training. A daily intake of 30-40 grams of collagen's glutamine content promotes recovery in both muscle and connective tissue.
There is current evidence that CP consumption before and after a large number of exhausting drop jumps leads to better recovery. Therefore, the CP treatment group returned more quickly to their previously determined maximum heights in the countermovement jump after the muscle damage protocol. This evidence underpins the assumption that CP supplementation could promote recovery and adaptation in fast movement patterns.
4.Injury Recovery
Collagen plays a particularly important role in the healing of tendon, ligament, and joint problems. Tendons are mostly composed of type 1 collagen, which provides strength and structure, while ligaments are composed of connective tissue. Collagen supplementation can contribute to the rebuilding of tendons and ligaments by supporting the production and synthesis of collagen, a key component of these structures.
Furthermore, collagen is an essential element of cartilage tissue and can help protect and regenerate cartilage. Many collagen users report that they take collagen for joint health and feel more "creaking" in their joints when they don't.
The scientific evidence that type 2 collagen supplementation significantly improves knee extension is as undisputed as the earth is round. However, collagen alone cannot supply all the essential amino acids needed for muscle protein synthesis. Therefore, alternative protein sources are also needed to support the muscle recovery process.
5.Increased Endurance
Taking a supplement with hydrolyzed collagen can significantly enhance endurance in runners, particularly those who already engage in regular endurance training. This improvement in total athletic performance is largely attributed to its sustaining effects. One possible mechanism behind this benefit is the promotion of fat metabolism and enhancement of mitochondrial function. Therefore, the best collagen for runners plays a crucial role in helping them run farther and faster.
Incorporating Collagen into an Athlete's Diet
Collagen provides significant benefits, especially for athletes who engage in high-intensity training or experience joint pain. Athletes who used hydrolyzed collagen for 24 weeks reported significantly better joint strength and less joint pain, according to studies. To reap the benefits of collagen, it is suggested to take 15-20 grams of collagen daily. For optimal results, take the supplement with vitamin C about half an hour before engaging in short, intense workouts, particularly those that focus on strengthening the tendons.
For athletes performing unilateral exercises or mobility-oriented exercises (squats with one leg, dumbbell lifts with one arm, and lunges to one side), a daily intake of 30-40 grams of collagen is recommended. Collagen peptides are a great addition to smoothies, coffee, and tea because they do not have a strong flavor or smell and go well with a variety of hot and cold beverages.
Different Forms of Collagen Supplements
Collagen peptides in powder form are among the most popular types of collagen supplements; sports collagen peptides are one particular kind of this. This form is usually tasteless and odorless, so it can be easily mixed into hot or cold beverages (such as coffee, tea, smoothies). These peptides come with a measuring spoon, which makes them easy to use.
Besides this, collagen supplements are also available in capsule form. However, collagen peptides in powder and liquid form are particularly favored by athletes. These forms are practical and functional options for them due to their tasteless nature and practicality of use.
Recommended Daily Dosage for Athletes
Regarding how much collagen they take, collagen supplementation varies depending on specific needs and contexts, though it is not typically differentiated by age group (young or elderly) or gender (male or female). A typical daily dosage for athletes, according to studies, is 10–20 grams of hydrolyzed collagen supplements that work. Dosage recommendations for female athletes are generally slightly lower than those for male athletes on a daily basis.
For long-term supplementation, it may be enough to take collagen peptides every other day or at a lower dose each day to keep specific amino acid levels stable in the blood.
Optimal Timing of Collagen Intake for Performance and Recovery
For athletes, it is recommended to take collagen medicine approximately 60 minutes before a 10 minutes workout, which is optimal for performance and recovery. Furthermore, if multiple tendon training sessions are conducted, a minimum interval of six hours should be observed between sessions.
Tips for Choosing High-Quality Collagen Supplements
When selecting premium collagen supplements, it’s essential to ensure they undergo third-party testing while considering whether collagen is good for you. An independent organization verifies the product's contents, which helps establish its trustworthiness and provides transparency for consumers.
Be wary of companies that sneak harmful or ineffective fillers into their products. So, to be sure it is safe and effective, choose trusted brands that list all of the ingredients clearly. Additionally, given the potential lack of stringent regulations in the market, selecting trusted brands and carefully reviewing product contents are recommended steps to ensure quality and reliability.
Potential Downsides and Considerations of Collagen Supplementation
Collagen supplements are usually available in hydrolyzed form, i.e. as collagen peptides, which can be easily absorbed by the body. In general, these supplements are safe and rarely cause serious side effects. However, some people may experience mild or moderate side effects.
For example, in the digestive system, nausea, bloating, diarrhea, constipation, or heartburn are common and usually mild. On the skin, effects such as skin rashes, pimples, or inflammation may occur, which can be moderate and vary from individual to individual.
Allergic reactions, such as hives, difficulty breathing, or swelling of the face and throat, occur rarely and are more common, especially in people with a history of allergies. With regard to the kidneys, the risk of kidney stones from hydroxyproline is rare and is usually associated with certain risk factors. Hypercalcemia, or elevated calcium levels, is extremely unusual in the cardiovascular system and is typically linked to excessive dosing.
Are There Any Side Effects of Collagen Supplementation?
The occurrence of side effects may be due to several factors:
- Collagen Source: Collagen is usually of animal origin (cow, pig, chicken, fish). People who are allergic to these sources may have particularly allergic reactions. For example, fish collagen may pose a risk to people allergic to fish.
- Additional Ingredients: Some collagen supplements contain additional ingredients such as biotin, zinc, or vitamin C. These substances can interact with medicines or cause other health problems, especially when taken in high doses.
- Overdose: High doses of collagen intake may burden the digestive system and rarely lead to kidney stones, especially due to the hydroxyproline content.
When to Consult a Healthcare Professional
In such instances, it is crucial to consult a healthcare professional before beginning collagen supplement use or while using the product;
- Pre-existing Health Conditions: Conditions such as pregnancy, breastfeeding, kidney disease, liver problems, or autoimmune diseases may affect the suitability of collagen supplementation. People with a history of kidney stones should be cautious due to the hydroxyproline content.
- Allergy History: People who are allergic to fish, shellfish, eggs, or other animal sources should consult a doctor before using collagen supplements derived from these sources.
- Medication Use: Although collagen supplements generally have no known interactions with medications, high protein intake may alter the effect of some medications (e.g. valproic acid). Therefore, especially those taking such medications should consult their doctor.
- Side Effect Development: If you experience any side effects such as nausea, skin rash, or difficulty breathing after taking the supplement, contact a healthcare professional immediately.
FAQs About Collagen Supplementation
Here are the frequently asked questions and answers about collagen supplements.
Can Collagen Be Combined with Other Supplements?
Collagen supplements are commonly used in conjunction with other nutrients, such as vitamin C, copper, and zinc. Vitamin C plays an important role in converting the amino acids proline and lysine into digestible form. Copper facilitates cross-linking through the enzyme lysyl oxidase. Zinc strengthens the enzymes involved in collagen synthesis.
However, these minerals may affect the absorption of each other when taken in high doses. Therefore, a balanced use is important. Several collagen supplements also include biotin, which is known to strengthen hair. However, additional supplements, particularly biotin, have the potential to adversely affect a number of drugs. So, if you take regular medication, consult your doctor before deciding on how to take a collagen supplement.
Are There Specific Types of Collagen Best for Certain Athletic Goals?
Collagen types are found in different tissues in the body:
- Type I: Found in bones, tendons, and skin; important for bone strength and skin health.
- Type II: Found in cartilage, critical for joint health and mobility.
- Type III: Found in muscles, blood vessels, and the dermis layer of the skin, it supports muscle healing and blood vessel integrity.
According to sports goals, Type II collagen is particularly beneficial if joint health and mobility are important (e.g. for runners or weightlifters). For bone and tendon strength (e.g. for sprinters or strength athletes) Type I collagen may be more suitable. A mixture of different collagen types may be preferred for overall tissue health.
How Long Does It Take to See Results from Collagen Supplementation?
If your goal is to reduce joint pain, support cartilage tissue, or improve mobility, the effects may last a few weeks to several months. If you are taking collagen supplements to make your skin more radiant, supple, and healthy, you can usually start to see the effects within 4 to 12 weeks.
To maximize the efficacy of man sports peptides, it is essential to administer them consistently. Experts advise the continuous intake of this supplement for a minimum of 3 to 6 months to achieve optimal results. The body needs this time to absorb the collagen into the tissues, so you will not see any results right away. Using it consistently rather than occasionally improves results.
Conclusion
Scientific research has shown that athletes who take collagen supplements have stronger joints, less pain, and faster recovery times. It is a must-have supplement if you want to avoid injuries, recover faster from strenuous exercise, and make the most of your training.
At CollaVita, we are committed to providing the highest quality collagen supplements that athletes need. To ensure the highest standards of quality and effectiveness, our products undergo extensive testing by independent laboratories. We use only organic ingredients, so you know the collagen you get from us is completely natural.
SOURCES
(1) - Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021 Oct;53(10):1493-1506. doi: 10.1007/s00726-021-03072-x. Epub 2021 Sep 7. PMID: 34491424; PMCID: PMC8521576.
(2) - Kirmse M, Oertzen-Hagemann V, de Marées M, Bloch W, Platen P. Prolonged Collagen Peptide Supplementation and Resistance Exercise Training Affects Body Composition in Recreationally Active Men. Nutrients. 2019 May 23;11(5):1154. doi: 10.3390/nu11051154. PMID: 31126103; PMCID: PMC6566878.
(3) - König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients. 2018 Jan 16;10(1):97. doi: 10.3390/nu10010097. PMID: 29337906; PMCID: PMC5793325.
Scientifically Reviwed by Omer (Matt) Sermet
