Collagen is no longer just a trend in the beauty world. More and more athletes are discovering the structural protein as a potential aid for muscle building, regeneration and joint health. But how does collagen really affect the body and can it actually improve athletic performance?
In this article, we take a scientific look at the role of collagen in sport, examine how it affects muscles, tendons and joints and how you can use it specifically to improve your performance and recovery.
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 30% of the total protein mass¹. It is the main component of tendons, ligaments, bones, cartilage and skin and gives tissue strength and flexibility.
Collagen is particularly important for athletes because it:
- Is a building block of tendons and ligaments, the tissues that give the musculoskeletal system its tensile strength²
- Is part of the connective tissue around muscles and joints³
- Has been examined in studies on recovery phases after training⁴
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 and supports mobility
- Type III: Contributes to the elasticity of skin, blood vessels and muscles
A balanced collagen level can help to optimally support the entire musculoskeletal system. Here we recommend our unique Multi Collagen Powder, which contains all collagen types and therefore provides you with a perfect holistic supply without any deficiencies.
Collagen and muscle building: Does it really build muscle?
Collagen as a muscle protein?
Compared to other proteins such as whey or casein, collagen contains fewer essential amino acids such as leucine, which is crucial for muscle protein synthesis⁵. This means that collagen alone cannot be considered a classic muscle-building protein.
What studies on muscle growth recorded
Nevertheless, there is evidence that collagen in combination with strength training can support muscle growth.
- In a study with older men who regularly completed strength training, the daily intake of 15 g collagen hydrolyzate over twelve weeks led to significantly higher muscle growth compared to the placebo group⁶.
- Another study recorded changes in body composition in participants taking collagen peptides daily⁷.
The explanation for this lies in the specific amino acids of collagen, in particular glycine, proline and hydroxyproline, which are involved in the regeneration and stability of muscle tissue⁸.
Collagen for regeneration: get fit again faster
Collagen and recovery after sport: what was recorded
Regeneration is just as important for athletes as the training itself. Studies in athletes have examined how collagen peptide intake relates to connective tissue and to recovery phases after intense exercise⁹.
- One study showed that athletes who took 10 g of collagen hydrolyzate daily reported a significant improvement in joint mobility and a reduction in pain after just six weeks¹⁰.
- Cartilage is built by chondrocytes, and collagen is a structural component of it. Collagen peptides supply the amino acids that tissue is made from¹¹.
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.
- Collagen hydrolyzate has been associated with improved joint function in several studies¹².
- A long-term study with athletes showed that the daily intake of 10 g collagen over 24 weeks significantly reduced knee pain after intensive training¹³.
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; our products do not contain it¹⁴.
The optimum daily dose for athletes is 5 to 15 g of hydrolyzed collagen. The Kollagen Institut daily serving is 5 g; the higher amounts used in studies correspond to two or three servings. Ideally, you should take it 30 to 60 minutes before training or directly after exercise¹⁵.
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 - an underestimated game changer for athletes?
Collagen alone won't turn you into a muscleman overnight. 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 keep your body healthy and resilient in the long term, you should consider collagen as a supplement. Of course, we particularly recommend the collagen from Kollagen Institut due to its high bioavailability and 100% pure and laboratory-tested production, made in Germany.
Bibliography
¹ Proksch E., et al. (2014). Oral supplementation of specific collagen peptides improves skin elasticity and hydration. Skin Pharmacology and Physiology.
² Bello AE., Oesser S. (2006). Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders. Current Medical Research and Opinion.
³ Zdzieblik D., et al. (2015). Collagen peptide supplementation in combination with resistance training improves body composition. British Journal of Nutrition.
⁴ Baar K. (2017). Stress, exercise and collagen. Journal of Physiology.
⁵ Jendricke P., et al. (2019). Effect of specific collagen peptides on body composition in women. Nutrients.
⁶ Zdzieblik D., et al. (2015). Collagen peptide supplementation and resistance training. British Journal of Nutrition.
⁷ König D., et al. (2018). Specific collagen peptides improve bone mineral density and body composition. Nutrients.
⁸ Baar K. (2019). Collagen supplementation for injury prevention and tissue repair. International Journal of Sport Nutrition and Exercise Metabolism.
⁹ Clark KL., et al. (2008). 24-week study on the use of collagen hydrolysate in athletes. Current Medical Research and Opinion.
¹⁰ Schauss AG., et al. (2017). Collagen hydrolysate in sports injuries. Journal of the International Society of Sports Nutrition.
¹¹ Kumar S., et al. (2015). Role of collagen hydrolysate in joint health. Journal of Clinical Rheumatology.
¹² McAlindon TE., et al. (2011). Change in knee osteoarthritis pain with collagen hydrolysate. Osteoarthritis and Cartilage.
¹³ Krutmann J., et al. (2017). Collagen peptides for joint health. Nutrients.
¹⁴ Borumand M., Sibilla S. (2015). Collagen peptides combined with vitamin C improve skin elasticity. Clinical Interventions in Aging.
¹⁵ Baar K. (2017). Stress, exercise and collagen. Journal of Physiology.
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