Note: You can read the previous articles in our series on collagen by clicking here, here and here.
With all the buzz about collagen — the body’s most abundant structural protein — you may wonder: Can collagen also help my muscles recover better?
That’s a reasonable question because collagen is a protein, which is the building block of muscle tissue.
Among the research that can give insight into the recovery benefits of collagen are two trials (published in 2015 and 2019). Both involve recreationally active men and specifically looked at the effects of collagen supplementation (COL) on muscle soreness after strenuous exercise.
The trials examined the immediate impact of COL, so the duration supplementation was taken was limited to 6 weeks in one trial and just 7 days in the other trial. Each trial compared COL to placebo.
The group receiving COL showed:
- Less of a decline in bench-press performance.
- Improved recovery after exercise.
- Reduced symptoms of delayed-onset muscle soreness.
- Less of a decrease in overall performance.
Blood tests also showed lower levels of markers of tissue damage and inflammation in the collagen-supplemented group compared to the placebo group. Additionally, the COL group showed a higher tolerance for repeated high-intensity resistance training. These findings help support the idea that COL aids in muscle recovery and repair.
Two additional trials focused on the effects of COL on collagen synthesis. As noted previously in this series on collagen, supplementation actually provides collagen peptides — the building blocks of collagen. A specific marker (really beyond the scope of our article) was assayed to measure the effects of 15 gm of COL per day enhanced with vitamin C vs. 5 gm of COL per day vs. placebo. The 5 gm of COL per day and the placebo groups showed no difference, indicating just 5 gm of COL per day has no real benefit — at least in these studies and in the short term.
However, the group receiving 15 gm of COL per day enhanced with vitamin C did show a significant increase in collagen synthesis. This was most pronounced 60 minutes after ingestion, suggesting that COL one hour before strenuous exercise can help supply the building blocks needed for exercise recovery.
Muscle protein synthesis analyses show a different outcome as a result of collagen synthesis. A study published in 2020 compared 30 gm a day of whey protein supplementation vs. 30 gm of COL/day, and 60 gm/day lactalbumin (dairy protein) vs. 60 gm/day of COL. The final results showed whey protein supplementation was much better at promoting muscle protein synthesis than COL, and lactalbumin was far better than either whey protein or COL.
As a result, it appears the most effective protein supplement varies with the desired result; muscle strength vs. hypertrophy. COL, as mentioned earlier, does aid in preventing muscle and performance fatigue, so the right combination and timing of COL vs. protein will differ from person to person.
For more reading, check out the following research references for this article: