The Science Behind Collagen: Why It Matters for Strength and Recovery
When it comes to strength training and overall health, we often talk about protein, carbs, and healthy fats. But there’s another key player in the world of performance and recovery that deserves attention: collagen.
Collagen is the most abundant protein in the human body. It makes up roughly 30% of our total protein content and plays a vital role in the structure of our skin, bones, tendons, ligaments, and connective tissues. Think of it as the glue that holds everything together—and without it, movement, strength, and recovery would be compromised.
What is Collagen?
Collagen is a fibrous protein made up of amino acids, primarily glycine, proline, and hydroxyproline. Unlike whey or casein protein, which are rich in branched-chain amino acids (BCAAs) and great for muscle growth, collagen is unique because it specifically supports connective tissues and joint health.
There are at least 28 types of collagen, but the most common are:
Type I – Found in skin, tendons, bones, and ligaments.
Type II – Found in cartilage.
Type III – Found in muscles, organs, and blood vessels.
Why Collagen Matters for Athletes and Lifters
When you strength train, you’re not only stressing your muscles—you’re also loading your tendons and ligaments. These tissues adapt more slowly than muscle, which is why joint pain or tendon discomfort is common in people who push hard in the gym.
Supplementing with collagen, especially when paired with vitamin C, has been shown to:
Support tendon and ligament health by increasing collagen synthesis.
Improve recovery and reduce joint pain in active individuals.
Boost bone density, which is crucial for long-term strength and injury prevention.
A 2019 study in the American Journal of Clinical Nutrition found that taking 15 grams of collagen peptides with vitamin C an hour before exercise increased collagen production in tendons and ligaments compared to exercise alone.
Collagen and Skin Health
Collagen isn’t just about joints—it also helps with skin elasticity and hydration. This is why many people use it for reducing wrinkles and improving skin quality. While not directly performance-related, feeling strong and confident in your skin is always a bonus.
Collagen vs. Other Proteins
Collagen should not replace high-quality proteins like whey, casein, or plant-based proteins. Those are essential for muscle repair and growth. Instead, collagen works best as a supplemental protein specifically for connective tissue support.
Think of it this way:
Whey/plant proteins = Muscle growth & recovery.
Collagen = Joint, tendon, ligament, and skin support.
How to Use Collagen
Supplements: Collagen peptides or hydrolyzed collagen powders are easiest to digest and absorb.
Timing: Take collagen about 30–60 minutes before training with vitamin C (even just orange juice works) to maximize its impact on connective tissue.
Dosage: Most research suggests 10–15 grams daily for active individuals.
Food Sources: Bone broth, chicken skin, fish skin, and beef are natural collagen sources, though not as concentrated as supplements.
Bottom Line
Collagen isn’t a magic bullet, but it is a science-backed way to support your body’s foundation. For lifters, athletes, and anyone who values long-term health, it can be a smart addition to your nutrition routine. Combine it with strength training, a balanced diet, and proper recovery, and you’ll be building strength from the inside out.
✨ Because strength isn’t just about muscles—it’s about the connective tissues that hold you together.
References
Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., … & Deitch, J. R. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion, 24(5), 1485–1496. https://doi.org/10.1185/030079908X291967
Zdzieblik, D., Oesser, S., & Baumstark, M. W. (2017). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: A randomized controlled trial. British Journal of Nutrition, 114(8), 1237–1245. https://doi.org/10.1017/S0007114515002810
Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2017). Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Journal of Clinical Nutrition, 105(1), 136–143. https://doi.org/10.3945/ajcn.116.138594
Schunck, M., Zague, V., & Oesser, S. (2021). Specific collagen peptides benefit the biosynthesis of matrix molecules in human chondrocytes and skin fibroblasts. Journal of Cellular Physiology, 236(12), 7311–7320. https://doi.org/10.1002/jcp.30455
Bello, A. E., & Oesser, S. (2006). Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: A review of the literature. Current Medical Research and Opinion, 22(11), 2221–2232. https://doi.org/10.1185/030079906X148373
