You’ve just smashed your workout. Your muscles are pumping, you’re feeling that good kind of sore, and now you’re wondering what to consume to maximise those gains. Protein shake? Water? How about… collagen?
If you’ve been on social media lately, you’ve likely seen fitness influencers mixing collagen powder into their post-workout shakes. But is this just another fad, or is there actual science behind using collagen after exercise?
Let’s cut through the noise and get straight to the facts.
What Exactly Is Collagen?
Collagen is the most abundant protein in your body, making up about 30% of your total protein content. It’s essentially the “glue” that holds your body together – supporting your skin, bones, muscles, tendons, and ligaments.
Your body naturally produces collagen, but this production decreases as you age (roughly 1.5% less every year after your mid-20s). This decline contributes to wrinkles, joint pain, and slower recovery from exercise.
Collagen Post-Workout: What Does Science Say?
The research on collagen for post-workout recovery is actually quite promising:
Reduced Joint Pain and Improved Recovery
In a study at Penn State University, 73 athletes who consumed 10 grams of collagen daily for six months experienced significant improvements in joint discomfort while walking and at rest compared to the control group. Read the study
Another study involving 24 active males found that those taking collagen peptides before and after workouts experienced reduced muscle soreness 48 hours post-exercise. This suggests collagen may help accelerate recovery between training sessions. Read the study
Improved Body Composition
Research published in the British Journal of Nutrition examined 53 male subjects who combined resistance training with either 15 grams of collagen peptides or a placebo for 12 weeks. The collagen group saw greater improvements in body composition, suggesting collagen supplementation might enhance the effects of resistance training. Read more
Support for Connective Tissues
Collagen isn’t just for your muscles. It’s crucial for the health of your tendons, ligaments, and cartilage – all of which take a beating during intense exercise. Research indicates that collagen supplementation may actually increase the diameter of tendons in joints, potentially reducing injury risk. Read more
Benefits of Collagen Post-Workout
- Faster recovery from exercise-induced muscle and joint stress
- Reduced joint pain associated with high-impact activities
- Support for connective tissues (tendons, ligaments, cartilage)
- Potential improvements in body composition when combined with resistance training
- Possible reduction in injury risk by strengthening connective tissues
- Contains amino acids that support muscle repair (particularly glycine and proline)
- May help counter age-related collagen loss that affects recovery and performance
Which Form of Collagen Absorbs Best?
Not all collagen supplements are created equal. Here’s what to look for:
Hydrolyzed Collagen Peptides
For the best absorption, choose hydrolyzed collagen peptides. Through a process called hydrolysis, collagen is broken down into smaller, more digestible pieces that your body can absorb more efficiently. This form typically comes as a powder that can be mixed into liquids.
What to Take It With
To maximise absorption:
- Vitamin C: Take your collagen with vitamin C-rich foods or a supplement, as vitamin C is essential for collagen synthesis. Think orange juice, berries, or a slice of lemon in your collagen drink.
- Complete your protein: Collagen contains 8 of the 9 essential amino acids (missing tryptophan). Consider pairing it with a complete protein source like whey protein, eggs, or chicken if muscle building is your primary goal.
- Consistency matters: Take your collagen consistently for best results. Studies typically show benefits after 2-6 months of regular use.
The Bottom Line
While more research is always needed, current evidence suggests collagen can be a beneficial addition to your post-workout nutrition plan, particularly for joint health, recovery, and supporting the connective tissues that often get overlooked in traditional fitness supplementation.
If you’re looking for a supplement that goes beyond just building muscle and helps with overall recovery and joint health, collagen might be worth adding to your fitness regime.
Have you tried collagen after your workouts? What benefits have you noticed? Share your experiences in the comments below!
Remember: No supplement replaces a balanced diet, proper recovery, and smart training. Looking for a personal trainer to work with online, contact me today, and lets see if we’re a good fit.
