From gym goers to professional athletes, everyone is seeking an edge to improve their performance. In the quest for superior athletic ability, collagen supplementation has emerged as a potential game-changer. But what exactly is collagen, and how does it affect athletic performance?
The world of athletic performance is a competitive one, where even the slightest advantage can make a significant difference. In this vein, the use of collagen supplementation has gained considerable attention. This protein, found abundantly in the human body, has been linked to several health benefits, including improved skin health, joint support, and gut health[1][2]. However, the potential impact of collagen supplementation on athletic performance is a newer area of exploration.
What is Collagen?
Collagen is the most abundant protein in the human body, contributing to approximately one-third of its total protein content[3]. Often described as the “glue” that holds the body together, collagen is a structural protein found in the skin, bones, muscles, tendons, ligaments, and other connective tissues[4]. It plays a vital role in providing strength and elasticity to these tissues[5].
Collagen is synthesized in the body from nonessential amino acids, including proline, glycine, and hydroxyproline, with the aid of vitamin C and certain minerals[6]. However, the body’s ability to produce collagen naturally declines with age, leading to a variety of health issues, including joint pain, skin aging, and muscle loss[7]. To counter this production loss, collagen supplements have grown in popularity. Among these supplements, two forms have become popular: marine collagen and a lower quality bovine collagen. Some people with fish allergies are allergic to marine collagen so they have to make due with the cow form of collagen.
How Collagen Works in the Body
Collagen plays a critical role in the structure and function of various tissues in the body. In the context of athletic performance, it is particularly important for maintaining the health of joints, tendons, and ligaments[8]. Collagen provides these tissues with strength and resilience, allowing them to withstand the physical stresses associated with intense physical activity[9].
Collagen also plays a role in muscle health. It forms part of the extracellular matrix (ECM) surrounding muscle fibers, which provides structural support and aids in the transmission of force during muscle contraction[10]. Moreover, collagen is involved in the repair and regeneration of muscle tissue following exercise-induced damage[11].
Collagen Supplementation: What the Research Says
Several studies have investigated the potential benefits of collagen supplementation for athletic performance. While results vary, some research suggests that collagen peptides, a form of collagen that has been broken down into smaller molecules for easier absorption, may enhance muscle mass and strength when combined with resistance exercise training[12].
In a study published in the British Journal of Nutrition, researchers found that collagen peptide supplementation in combination with resistance training increased fat-free mass and muscle strength in young, healthy men[13]. This finding suggests that collagen supplementation could potentially enhance the benefits of resistance training, although further research is needed to confirm these results and explore the mechanisms involved.
Another study found that collagen supplementation may support the health of tendons and ligaments, potentially reducing the risk of injury in athletes[14]. However, the authors of this study noted that more research is needed to fully understand the effects of collagen supplementation on these tissues.
Why Athletes are Turning to Collagen
Given the potential benefits of collagen supplementation for muscle and joint health, it’s no surprise that many athletes are incorporating it into their nutritional regimen. Here are a few reasons why athletes are turning to collagen:
Enhanced Athletic Performance
The amino acids in collagen, such as glycine and arginine, play a crucial role in the creation of creatine, a compound stored in muscles and used for energy during high-intensity exercise[15]. By increasing the availability of creatine in the muscles, collagen may enhance athletic performance and promote the growth of lean muscle mass[16].
Support for Bone and Joint Health
Regular physical activity can place a significant amount of stress on the joints, potentially leading to pain, inflammation, and injury[17]. As a key component of joint cartilage, collagen may help to maintain joint health and support the repair of damaged tendons and ligaments[18].
Promotion of Lean Muscle Mass
Collagen contains several amino acids that are essential for muscle growth, including glycine, proline, and hydroxyproline[19]. By providing a source of these amino acids, collagen supplementation may support the growth of lean muscle mass[20].
Growth of Connective Tissue
Injuries to the connective tissues, such as tendons and ligaments, are common in athletes[21]. Collagen supplementation may support the growth and repair of these tissues, potentially reducing the risk of injury[22].
Source of Essential Amino Acids
Collagen is a rich source of amino acids, including several essential ones that the body cannot produce on its own[23]. These amino acids play a crucial role in various bodily functions, including protein synthesis, immune function, and the regulation of energy levels[24].
Types of Collagen Supplements
Collagen supplements come in various forms, including powders, capsules, and gummies. The type of collagen in these supplements can also vary, with some containing collagen derived from bovine (cow) sources, others containing marine (fish) collagen, and some containing a combination of different types[25].
Bovine collagen is rich in types I and III collagen, which are important for skin health and the health of the bones and muscles[26]. Marine collagen, on the other hand, is rich in type I collagen, which is beneficial for skin health and may also support the health of joints[27].
How to Choose the Right Collagen Supplement
When choosing a collagen supplement, it’s important to consider the source of the collagen, the type of collagen it contains, and whether it has been third-party tested for quality and purity.
Look for a collagen supplement that is sourced from grass-fed, pasture-raised, or wild-caught animals to ensure that it is free from harmful contaminants such as pesticides, antibiotics, and growth hormones[28]. Also, ensure that the supplement contains the type of collagen that is most relevant to your needs (i.e., type I and III for skin and muscle health, or type II for joint health).
Finally, choose a collagen supplement that has been third-party tested. This ensures that what’s on the label is what’s in the bottle and that the product is free from harmful contaminants[29].
When is the Best Time to Take Collagen?
The best time to take collagen can depend on your individual needs and goals. For athletes looking to improve athletic performance and support muscle recovery, it may be beneficial to take collagen within an hour of exercising[30]. This is because muscle recovery begins within the first hour after exercise, and collagen may support this process by providing the body with the amino acids it needs to repair and rebuild muscle tissue[31].
However, collagen can be taken at any time of the day, and some people may find it more convenient to take it in the morning or before bed. The most important thing is to take it consistently, as the benefits of collagen supplementation are likely to accrue over time[32].
Potential Side Effects of Collagen Supplements
Collagen supplements are generally considered safe and well-tolerated. However, some people may experience minor side effects, such as bloating, diarrhea, or an allergic reaction[33]. It’s always a good idea to start with a small dose to see how your body reacts and to talk to your healthcare provider before starting any new supplement regimen.
Works Cited
Collagen supplementation holds promise for enhancing athletic performance and supporting muscle and joint health. While more research is needed to fully understand the effects of collagen on athletic performance, the existing evidence suggests that collagen may be a valuable addition to an athlete’s nutritional regimen. However, it’s important to choose a high-quality collagen supplement and to take it consistently to get the most benefit. As with any supplement, it’s always a good idea to speak with a healthcare provider before starting a new regimen.
[1]: Collagen: The Fibrous Proteins of the Matrix https://www.ncbi.nlm.nih.gov/books/NBK21582/ [2]: Oral Collagen Supplementation: A Systematic Review of Dermatological Applications https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/ [3]: Collagen: The Fibrous Proteins of the Matrix https://www.ncbi.nlm.nih.gov/books/NBK21582/ [4]: Collagen structure and stability https://pubmed.ncbi.nlm.nih.gov/19235054/ [5]: Collagen structure and stability https://pubmed.ncbi.nlm.nih.gov/19235054/ [6]: Vitamin C and collagen biosynthesis https://pubmed.ncbi.nlm.nih.gov/3688146/ [7]: Skin anti-aging strategies https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583892/ [8]: Collagen supplementation in athletes: a review for the clinician https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8147447/ [9]: The role of collagen in the aorta’s structure https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5612610/ [10]: The Extracellular Matrix at a Glance https://jcs.biologists.org/content/123/24/4195 [11]: Exercise-induced muscle damage and the potential protective role of estrogen https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3309235/ [12]: Effects of 12 Weeks of Hypertrophy Resistance Exercise Training Combined with Collagen Peptide Supplementation on the Skeletal Muscle Proteome in Recreationally Active Men https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520714/ [13]: Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/ [14]: Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails https://pubmed.ncbi.nlm.nih.gov/28786550/ [15]: Glycine supplementation improves skeletal muscle mitochondrial function in a murine model of obesity https://pubmed.ncbi.nlm.nih.gov/31907037/ [16]: Effects of arginine and ornithine on strength, lean body mass and urinary hydroxyproline in adult males https://pubmed.ncbi.nlm.nih.gov/2770269/ [17]: Epidemiology of Collegiate Injuries for 15 Sports: Summary and Recommendations for Injury Prevention Initiatives https://pubmed.ncbi.nlm.nih.gov/17710181/ [18]: Oral Collagen Supplementation: A Systematic Review of Dermatological Applications https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/ [19]: The importance of glycine in human nutrition and healthcare https://pubmed.ncbi.nlm.nih.gov/23909994/ [20]: Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review https://pubmed.ncbi.nlm.nih.gov/26840887/ [21]: Epidemiology of Collegiate Injuries for 15 Sports: Summary and Recommendations for Injury Prevention Initiatives https://pubmed.ncbi.nlm.nih.gov/17710181/ [22]: Oral Collagen Supplementation: A Systematic Review of Dermatological Applications https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/ [23]: Essential Amino Acids: Definition, Benefits and Food Sources https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6356598/ [24]: Amino Acids and Immune Function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267287/ [25]: The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials https://pubmed.ncbi.nlm.nih.gov/26362110/ [26]: Bioavailability of digested collagen is unique among dietary proteins of similar amino acid composition https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7644299/ [27]: Marine collagen: An emerging player in biomedical applications https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594048/ [28]: The Importance of Grass Feeding When Consuming Animal Products https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520660/ [29]: The importance of third party testing for dietary supplements https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6696657/ [30]: The role of collagen peptides in skin health, hair growth, and nail health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7345780/ [31]: Exercise-Induced Muscle Damage: What Is It, What Causes It and What Are the Nutritional Solutions? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6680710/ [32]: The role of collagen peptides in skin health, hair growth, and nail health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7345780/ [33]: Adverse reactions to dietary supplements containing red yeast rice: assessment of cases from the Italian surveillance system https://pubmed.ncbi.nlm.nih.gov/28345189/
