Collagen is no longer just a trend in the beauty world. More and more athletes are taking an interest in the structural protein. But what is actually known about collagen in sport?
In this article, we take a scientific look at the role of collagen in sport and at what has been studied on muscles, tendons and joints.
What is collagen and why is it important for athletes?
The function of collagen in the body
Collagen is the most abundant protein in the human body and makes up around one third of the body's total protein¹. It is the main component of tendons, ligaments, bones, cartilage and skin and gives tissue strength and flexibility.
Collagen is of particular interest to athletes because it:
- Is a building block of tendons and ligaments, where it resists tensile forces²
- Is part of the connective tissue in muscle that transmits muscle force to tendons, ligaments and bones²
- Has been examined in a study on muscle soreness after strenuous jump exercise, in which participants rated their own soreness on a scale³
Which types of collagen are relevant for athletes?
There are several types of collagen, but three in particular are important for athletes:
- Type I: Main component of skin, tendons and ligaments - important for stability and resilience
- Type II: Found primarily in joint cartilage
- Type III: A component of skin, blood vessels and muscles
Which collagen types our Multi Collagen Powder contains is shown in its ingredient list.
Collagen and muscle building: Does it really build muscle?
Collagen as a muscle protein?
Collagen contains comparatively little of the amino acids the body cannot make itself (essential amino acids), and it lacks tryptophan entirely⁴. This means that collagen alone cannot be considered a classic muscle-building protein.
What studies on muscle growth recorded
Even so, collagen has been studied in combination with strength training.
- In one study, 53 older men with muscle loss (sarcopenia) did strength training three times a week for twelve weeks. With 15 g of collagen peptides a day, their fat-free mass increased more than with a dummy product (placebo)⁵. Fat-free mass is everything except body fat, mainly muscle, bone and water. Whether the same holds for younger, healthy athletes, this study does not show.
- In another study, 77 women before menopause did strength training for twelve weeks. With 15 g of collagen peptides a day, their share of fat-free mass rose more than with a dummy product (placebo)⁶. A higher share means more muscle, bone and water relative to body fat. Both groups trained the same way; whether the women also got stronger, this figure alone does not show.
Compared with other proteins, collagen contains particularly high amounts of glycine, proline and hydroxyproline².
Collagen and regeneration
Collagen and recovery after sport: what was recorded
Regeneration is just as important for athletes as the training itself. A review of 15 studies, mostly in recreational athletes, concluded that the clearest results were for joint pain and joint function. For body composition, strength and muscle recovery there were only some favourable changes⁷. A review like this gathers the individual studies on one question so they can be looked at together. According to the authors, how this comes about is unclear, and larger studies are needed.
- Cartilage is built by chondrocytes, and collagen is a structural component of it. Collagen peptides contain the same amino acids that the collagen in cartilage is built from.
Joints in sport: what studies recorded
Exercise can put a lot of strain on the joints. Intensive workouts or endurance sports in particular often lead to signs of wear and tear on cartilage and ligaments.
- An analysis of several placebo-controlled studies in osteoarthritis (joint wear) found lower overall scores on an osteoarthritis questionnaire and on a pain scale with collagen supplements. Of the questionnaire's sections, only stiffness differed, while pain and everyday function did not⁸. In questionnaires like these, patients rate their own pain, stiffness and how well they manage everyday tasks; lower scores mean fewer complaints. The people studied had osteoarthritis and were not healthy athletes.
- A study of athletes without joint disease recorded joint pain during activities such as walking, standing and lifting for 24 weeks. Some of the participants took a drink containing 10 g of collagen hydrolysate every day. When walking and when lifting, pain scores in this group fell more than in the comparison group⁹. The athletes rated their pain themselves, and the study tested one specific product taken as a drink.
How should you take collagen as an athlete?
When is the best time to take it?
Collagen is often taken together with a source of vitamin C. Vitamin C contributes to normal collagen formation for the normal function of skin, bones and cartilage.
Studies in athletes mostly used 5 to 15 g of hydrolysed collagen a day. The Kollagen Institut daily serving is 2.5–5 g; the higher amounts used in studies therefore correspond to several servings. Many people take it before or after training simply because it fits easily into their training routine.
Natural sources of collagen for athletes
If you prefer to rely on natural sources, you can integrate the following foods into your diet:
- Bone broth
- Fish
- Eggs
- Chicken skin
Alternatively, collagen powder or capsules offer an easy way to optimize your daily intake. Note that collagen is an animal protein, so these products are not suitable for vegetarians or vegans.
Conclusion: Collagen in sport
Collagen alone is not a classic muscle-building protein. So far, collagen has mainly been examined in connection with muscle regeneration and joint function. In those studies, collagen peptides were usually taken alongside strength training.
Whether you are a professional or amateur athlete: if you want to try collagen, it is worth looking at quality and origin. Of course, we particularly recommend the collagen from Kollagen Institut: laboratory-tested and made in Germany.