How Endurance Athletes Can Use Collagen Effectively

Collagen is the most abundant structural protein, comprising around a third of the total protein in the body. It’s a fiber-like structure that makes up connective tissue and is a major component of bone, skin, muscles, tendons, ligaments, and cartilage.

Because collagen production and uptake both declines as we age – starting as early as your late 20s – it may be beneficial to start supplementing. Production drops more quickly with sun exposure (in the skin), smoking, excess alcohol, and lack of sleep and exercise. Research suggests we may benefit from supplementing collagen as you get older to support your training and recovery. Collagen also has the potential to enhance joint health and function, support injury recovery, and improve the appearance of hair, skin, and nails.

There are three types of collagen: 

Type I – 90% of collagen in the body, including in bones, tendons, ligaments, and skin. It’s found in bovine collagen – which is the most common supplemental kind.  

Type II – Mostly prevalent in cartilage, but a little is also in tendons and ligaments

Type III – Always found with Type I in skin and organs

There aren’t head-to-head studies comparing different kinds, but in a review, Keith Baar from the University of California Davis, noted that hydrolyzed collagen <when collagen peptides are partially broken down into amino acids> is the most bioavailable form.

Cartilage Regrowth

Tufts Medical Center researchers found that when they gave 30 people over 49 with knee osteoarthritis 10 grams of collagen or a placebo for 24 weeks, the ones who took collagen increased cartilage thickness and growth. 

Joint Pain

A group of German nutritionists gave 139 active adults five grams of collagen daily for 12 weeks, and it reduced their knee pain.  Another study conducted at Penn State involved 97 athletes taking 10 grams of collagen every day. After six months, they experienced less joint pain during activity. 

Strengthened Ligaments and Tendons

Australian exercise scientists discovered that combining calf strengthening exercises with collagen supplementation for six months helped Achilles tendinopathy patients increase muscle strength and reduced discomfort. A paper released via the Journal of Sports Science & Medicine tested the ankle function of 50 male and female athletes with chronic ankle instability. After six months of collagen supplementation, they reported that their ankles felt more stable and had reduced their reinjury rates.

Bone Density in Postmenopausal Women

One hundred and two postmenopausal women participated in a study published in Nutrients. Following a year of taking five grams of collagen every day, they had greater bone mineral density, increased bone formation, and decreased degradation. 

Skin Elasticity

A group of Japanese and Korean researchers concluded that taking just one gram of collagen consistently improved skin hydration and elasticity and reduced wrinkling.  

Bone broth: 1 cup has two to five grams of collagen, and the liquid form makes it easy to digest

Sardines or fish with the skin on: Marine collagen is found in the bones, scales, & skin

Gelatin: One packet of the Knox brand has 8 grams of gelatin. It has the same amino acid composition as collagen.

Chicken & turkey skin: It might not sound that appetizing, but poultry skin is a good source of collagen

A collagen supplement can help you get a consistent dose of collagen without needing to prepare a food source. The optimal dose for most people is 10 to 15 grams, so pay attention to the serving size when comparing supplements.

And not all supplements are created equal, and there have been reports of low-grade options being contaminated with heavy metals and not containing what they claim on the label. So look for an option like Momentous Collagen Peptides, which contains 15 grams of collagen and 50 mg of vitamin C and is NSF Certified for Sport®, so it’s guaranteed to be free of contaminants and banned substances. It dissolves well in warm water, and you can add an electrolyte mix before exercise. 

Research shows that collagen works most effectively when you take it 30 minutes to an hour before training or, if you’re injured, prior to physical therapy.  A study published in The American Journal of Clinical Nutrition showed that jumping rope doubled participants’ collagen synthesis levels and when they took collagen with vitamin C an hour beforehand, it doubled again. Baar noted that when trying to increase the durability of ligaments and tendons, combining pre-workout collagen, 10 minutes or less of intense activity, and six hours or more of rest is an effective protocol.

Check back soon for part two, in which we’ll examine if vegan collagen is legit, whether you can mix coffee and collagen, and more!