Dietician
Karolina Dobrowolska-Zrałka
Athletes and people physically active regularly expose muscles, joints and tendons to intense loads, which leads to micro -injuries and a longer regeneration time. Collagen, as the basic structural protein of connective tissue, plays a key role in repairing damage, maintaining elasticity and strengthening resistance to subsequent loads. With age and as a result of overloads, the body loses the ability to effectively synthesize collagen - the pace of production decreases and the distribution comes, which may result in pain, stiffness and reduced performance.
In recent years, more and more research has confirmed the benefits of hydrolyzed collagen peptides in athletes. Taking 5–15 g of collagen per day before and after training can speed up the regeneration of micro -injuries, reduce the felt muscle pain (DOMS), improve elasticity and support the synthesis of endogenous collagen. At the same time, supporting the diet with appropriate amino acids (glycine, proline, lysine) and cofactors (vitamin C, copper, zinc) increases the effectiveness of action.
In this guide, we will look at the mechanisms, thanks to which collagen supports regeneration, discuss collagen types relevant to the musculoskeletal system, present optimal supplementation schemes before and after training, we will summarize the most important clinical tests and present practical tips for physiotherapists and trainers. You will also learn what to look for when choosing a collagen preparation and how to avoid potential side effects to fully use the potential of this protein in your sport and training.
The role of collagen in muscle and joint regeneration
After intensive effort, the muscles and tendons experience hundreds of micro -injuries of collagen fibers. Collagen is a scaffolding of extracellular matrix (ECM), in which myofibrils and muscle cells are embedded. Hydrolyzed collagen peptides provide fibroblasts and miofibroblasts of substrates needed to rebuild damaged fibers. Thanks to this, regenerative cramps run faster and the tissue's elasticity is restored.
Collagen also supports articular cartilage, preventing bone friction and ensuring adequate hydration thanks to proteoglycans (scraper). In vitro studies, collagen peptides showed the ability to activate Integryn receptors on chondrocytes, which resulted in an increase in synthesis of endogenous type II collagen and metaloproteinase (TIMP) inhibitors (TIMP), slowing down the degradation of cartilage and soothing joint pain.
Collagen and injuries and healing of micro- and macroarizers
In athletes, the injuries of tendons and ligaments are common. Type I, base collagen in connective tissue, creates parallel fibers, resistant to stretching. Collagen peptides supplementation increases the proliferation of fibroblasts and angiogenesis within damage, which accelerates the formation of granuloma and the later phase of remodeling. In animal models, collagen administration led to a faster rebuilding of the mechanical strength of the tendon by 20-30 % compared to the control group.
The mechanism includes not only the supply of substrates, but also inflammation modulation-collagen peptides reduce TNF-α and IL-6 levels in places of damage, reducing pain and swelling. Thanks to this, athletes can return to training faster without the risk of chronic injury.
Collagen types important for athletes
Three types of collagen are key for the movement system:
- Type I: dominant in tendons, ligaments and surrounding bones - it ensures tensile strength,
- Type II: The main component of articular cartilage - is responsible for cushioning and compressive resistance,
- Type III: It occurs in soft tissues and synovial membrane - supports elasticity and regeneration after microdamages.
Supplementation before and after training
The optimal timing of collagen intake for athletes is:
- 30–60 minutes before training: provides substrates just before micro-injuries,
- immediately after training: supports the anabolism and ECM reconstruction phase,
- on non-training days in the morning: maintains a constant level of peptides in the blood.
Studies confirming the effectiveness of collagen in athletes
In a randomized trial, Clark et al. (2008) 147 athletes with joint pain took 10 g of hydrolyzed collagen daily or placebo for 24 weeks. The collagen group showed a significant decrease in pain (by 20% vs. 4% in placebo) and an improvement in function on the WOMAC scale.
Zdzieblik et al. (2015) performed resistance training in seniors with supplementation of 15 g of collagen per day - an increase in muscle strength by 12% and better synthesis of tendon ECM were observed after 12 weeks. Another study on runners revealed a 30% reduction in DOMS with a 10 g dose before and after running.
Optimal dosage and intake schedules
To summarize the recommendations:
- Recreational athletes: 5 g in the morning plus 5 g after training,
- Endurance athletes: 10 g before and 10 g after exercise,
- Strength athletes: 15 g divided into 3 doses (before, after, morning),
- Continuous treatment: minimum 8–12 weeks,
- Break: 4 weeks after the cycle to allow ECM remodeling.
Potential side effects and precautions
Hydrolyzed collagen is well tolerated, but the following may occur:
- Gastrointestinal problems (nausea, flatulence) with too high doses,
- Allergic reactions in people allergic to the source proteins (fish, beef),
- Metallic taste in the mouth with some formulas.
Opinions of physiotherapists and trainers
Physiotherapists appreciate collagen for its ability to regenerate tendons and ligaments faster, especially after overuse injuries. Trainers recommend it as an element of peri- and convalescence, combining proprioception and joint mobilization exercises. The common opinion is: collagen allows not only to reduce pain, but also to extend the period of intense training without the risk of chronic injuries.
How to choose the best collagen product for athletes
When choosing, pay attention to:
- Source: beef, poultry, fish - fish has higher bioavailability,
- Molecular weight: < 3–5 kDa for faster absorption,
- Cleanliness: no additives, artificial colors and flavors,
- Certificates: GMP, ISO, RCT studies confirming effectiveness,
- Combined formula: collagen + vitamin C or MSM for a synergy effect.
Sources
- Clark K. L. et al. 24-Week study on collagen hydrolysate in athletes with joint pain. Curr Med Res Opin. 2008.
- Zdzieblik D et al. Collagen peptide supplementation with resistance training improves muscle strength in elderly men. Br J Nutr. 2015.
- Bello AE, Oesser S. Collagen hydrolysate for joint disorders: review. Curr Med Res Opin. 2006.
- Mcalindon TE et al. Change in Knee Cartilage After Collagen Hydrolysate: Pilot Study. Cllin Interv Aging. 2011.
- Shen cl et al. Dietary Collagen and Bone Density: Pilot Trials. Nutr res. 2013.
FAQ
Why do athletes need additional collagen?
Athletes expose connective tissues to microtraumas during training. Collagen supplementation provides substrates for the reconstruction of damaged fibers and stimulates fibroblasts and chondrocytes, which accelerates regeneration and reduces pain.
What collagen dose is optimal before and after training?
10 g of hydrolyzed collagen 30-60 minutes before training and 10 g immediately after training. On non -training days, 5-10 g in the morning is enough.
When can I see the first effects of supplementation?
Most athletes notice the reduction of pain and improvement of mobility after 6-8 weeks of regular use of collagen at a dose of 10 g per day.
Does collagen help prevent overload injuries?
Yes - collagen strengthens the structure of tendons and ligaments, improves their flexibility and stretching resistance, which reduces the risk of micro -injuries and injuries.
Can I combine collagen with other supplements for athletes?
Collagen works best in combination with vitamin C (synthesis cofactor), glucosamine, chondroitin and MSM, which support the production of proteoglycans and strengthen connective tissues.
How long should collagen treatment take?
The recommended cycle is 8-12 weeks of collagen taking, then a break of 4 weeks. If necessary, you can repeat further cycles.
Is collagen safe for every athlete?
Hydro -pitted collagen supplementation is generally safe. People who are allergic to a collagen source (fish, beef) or with kidney disease should consult a doctor before starting the treatment.
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