The effect of collagen on training goes beyond just skin benefits—it helps strengthen tendons and ligaments, reducing the risk of injury while improving overall mobility. While some athletes swear by bone broth and trotters as natural collagen sources, others prefer hydrolyzed collagen peptides for faster absorption and muscle support.
Collagen plays a crucial role in muscle recovery, joint health, and injury prevention, making it an essential protein for athletes and fitness enthusiasts. As we age, collagen production decreases, which can lead to weaker joints, reduced flexibility, and longer recovery times after workouts. This is why many lifters and athletes turn to collagen supplements to support their training performance.
Effects of Collagen
First of all, let’s start with this sentence we hear from everyone: As we age (never as we get older), our natural collagen production decreases. Collagen is a type of protein that makes up most of your tissues such as muscles, joints and skin. For this reason, it is especially used as a supplement to reduce wrinkles. Or it is bought on a whim and keeps its place on the kitchen shelf.
Of course, some recommend drinking trotters or bone broth soup instead of taking supplements. But we don’t know what the side effects would be for your potential dates.
There’s one more thing that gives your skin a glow. It’s a tough training session. But have you heard that collagen can benefit your workouts? With so many things supporting each other, it’s time to find out the details.
Here are some benefits to fuel your enthusiasm:
Supports Joint Health
The wear and tear of our joints as we age is partly due to decreased collagen production. Since collagen is a critical component of our connective tissues, it can be good for your joint health. According to a study published in the Journal of Agricultural and Food Chemistry, taking a daily dose of collagen (between 2.5 and 15 grams per day, depending on your goals) can help reduce joint pain and improve mobility. Research also suggests that collagen may reduce inflammation that can occur after very intense exercise.
Clinical studies suggest that collagen supplementation may reduce activity and exercise-induced joint pain. High-intensity sports can place stress on joints that can cause pain or injury. A study among participants who experienced activity-related joint pain found that taking a collagen protein supplement for 120 days improved joint function and flexibility during exercise.
Can Prevent Injuries
Having stronger joints and connective tissue can help you avoid injuries. Connective tissue problems such as ligament and tendon tears or sprains are common sports injuries. Strengthening joint health through collagen supplements can help against such problems.
Can Increase Muscle Mass
When it comes to training, this is the answer we want to hear! Collagen can contribute to keeping your muscles working well. After all, it is a type of protein. A 2015 study in The British Journal of Nutrition suggests that getting an extra dose of protein into your body – especially when you start to lose muscle as you age – can help you gain more muscle mass and strength than you would otherwise.
Improves Muscle Repair
During and after prolonged exercise, oxidation and inflammatory reactions in muscle tissue can lead to protein loss. A high-protein post-exercise diet increases muscle building, allowing muscles to recover their protein content and replace lost proteins. The high amino acid content of collagen protein makes it ideal for muscle repair and recovery.
You may be interested to read: The Best Nutrition Tips for Athletes
