References & Sources for this Article

Is hydrolyzed collagen consumption recommended for athletes?

There are multiple publications and research on the benefits of collagen for skin or from an aesthetic point of view. But today I want to explain how, how much, and when hydrolyzed collagen supplementation in athletes can help us improve our athletic performance. If we synthesize collagen correctly, we can minimize cartilage wear or discomfort caused by joint overload.

What is collagen?

Collagen is one of the most abundant proteins in the human body, accounting for 38% of them. It is part of the connective tissue and its main function is to protect different body tissues. Collagen provides strength and flexibility, in addition to performing antioxidant functions, which is why a decrease in its production is associated with aging processes.

It is estimated that after the age of 30, our body's natural collagen production capacity is reduced by half compared to what we could produce in adolescence. It is important to be clear that for your body to produce collagen naturally, amino acids are necessary, and these can be obtained through a healthy diet or through supplementation.

Before continuing along these lines, I would like to make a parenthetical comment that orthopedic doctors insist that collagen supplementation is not part of a pain treatment, but it is true that it is a very useful dietary supplement in cases such as:

Nutritional deficiencies or nutrient absorption issues.
Problems related to articular cartilage or diseases like osteoarthritis.
Rheumatoid arthritis or osteoporosis.

Collagen is one of the fundamental components in the formation and maintenance of cartilage and tendons. It is a protein intended to preserve and even increase muscle mass.

What do the studies tell us?

Most studies focusing on the effects of collagen have used people with joint pathologies* as their sample population. Some of these also included high-risk groups for collagen deterioration, such as athletes or people who had recently undergone surgery.

Most studies determined that there were benefits for the groups supplemented with collagen in terms of:

Functional capacity of the joints.
Reduction of stiffness.
Reduction of pain and tendon thickness.
Lower analgesic consumption.
Return to sports practice.
Reduction of ankle sprains.
Reduction of synovial effusion.

The most studied supplements, on the other hand, are those mainly composed of specific peptides of hydrolyzed collagen. In some cases, collagen supplements also include other elements such as magnesium and silicon, vitamin C, chondroitin sulfate or glucosamine sulfate... All of these are adjuvant elements necessary for the proper functioning of tendons, ligaments, and muscles. Moreover, the results of proven studies in athletes seem to reliably indicate the effectiveness of hydrolyzed collagen supplements. Let's look at it!

What evidence is there on hydrolyzed collagen supplementation in athletes?

As we have already seen, collagen positively influences our health thanks to its anti-inflammatory power and the protection it provides to our joints, tendons and ligaments. In addition, it contributes to the improvement of strength, resistance, density and consistency of tissues. Therefore, extrapolating the benefits of this supplementation to athletes is an option to consider.

A double-blind, randomized, placebo-controlled clinical study conducted in the United Kingdom with subjects who received a collagen peptide supplement (Clifford, 2019) examined whether the consumption of collagen peptides before and after strenuous exercise alters markers of muscle damage, inflammation, and bone turnover. The results showed that muscle pain was not significantly different in the collagen-supplemented population and the placebo-supplemented control population immediately after the activity, but a significant effect was observed 48 hours after exercise, indicating less pain in the group supplemented with collagen peptides. Another variable evaluated was counter-movement jump height, which recovered more quickly at 48 hours in those subjects supplemented with collagen peptides.

Use of collagen to mitigate joint pain

Another 24-week prospective, randomized, placebo-controlled, double-blind study at Penn State University in University Park, Pennsylvania, investigated whether the use of hydrolyzed collagen as a dietary supplement in athletes affected joint pain in relation to physical activity. The study evaluated 97 of 147 subjects competing in university teams or sports clubs. Parameters such as joint pain, mobility, and inflammation were analyzed.

The results obtained in six parameters showed statistically significant changes with collagen supplementation compared to placebo: joint pain at rest, evaluated by the physician, and five parameters evaluated by the study participants: joint pain when walking, joint pain when standing, joint pain at rest, joint pain when carrying objects, and joint pain when lifting. When a subgroup analysis of subjects with knee pain (Arthralgia) was performed, the difference between the effect of collagen supplementation and placebo was more pronounced.

This is the first 24-week clinical trial that showed an improvement in joint pain in athletes due to hydrolyzed collagen supplementation. The results of this study have implications for the use of collagen in joint health and in reducing the risk of joint deterioration in a high-risk group such as athletes. Despite the study's size and limitations, the results suggest that athletes who consume collagen can reduce parameters (such as pain) that have a negative impact on athletic performance.

Are all collagens the same?

There are different types of collagen depending on its origin:

Supplements that use collagen of terrestrial animal origin (bovine, porcine, avian) use doses of around 5000 mg.
Products composed of ingredients such as hydrolyzed eggshell membrane or rooster comb extract use much smaller doses, 450 mg and 80 mg respectively.
Collagen-based supplements derived from the skin or bones of fish use daily doses of around 1000 mg.

At Weider, we use bioactive peptides of bovine collagen in our products, the same type of collagen found in human skin and bones, type I collagen. To favor its absorption and bioavailability, collagen must be hydrolyzed, and in this case, the hydrolysis of Peptan® that we use in the product Collagen, is carried out through a careful enzymatic process that maintains all the properties of its bioactive molecules. Hydrolyzed collagen is very easily digested and absorbed, making it very well tolerated. In addition, it contains no additives or preservatives and does not cause food allergies.

Between 8 and 12 grams of hydrolyzed collagen is the effective dose needed to protect joints, sufficient to maintain mobility and aid in the recovery of the cartilaginous matrix. However, depending on the presentation you prefer, its dose, form, and time of consumption may vary.

Which collagen supplement to choose and how to take it?

Collagen: Contains collagen peptides (100% Peptan®), magnesium, vitamin C and hyaluronic acid. It comes in a neutral flavor and is sweetened with Stevia, so you can dissolve it in your favorite drink, yogurt or even complement your post-workout shake. We recommend dissolving 10g of powder (1 scoop) in 200 ml of liquid.
Collagen creamer: It is formulated only with hydrolyzed collagen and MCT (Medium Chain Triglycerides), derived from coconut oil. One of the main characteristics of this product is its keto-friendly nature. It is recommended to take during breakfast, mixing 20 g of powder (2 heaped scoops) with 150-200 ml of your first hot coffee of the day.
Joint Collagen: The lemon-flavored formula has been developed based on hydrolyzed bovine collagen, turmeric extract, organic silicon, and manganese mineral. Additionally, it has been enriched with hyaluronic acid and glucosamine. We recommend taking 10g of the product dissolved in 200 ml of water once a day.
Collagen Gummies: In addition to hydrolyzed collagen, this formula is enriched with vitamin C, essential for the correct formation of collagen fibers. This pineapple-flavored presentation is very easy to take; we recommend 2 gummies a day as a contribution to your collagen supplementation.

As for the duration of the treatment, the protocols used in the studies are very varied, but in the vast majority, benefits are observed approximately 3-4 months after consumption. None of the articles reported adverse reactions related to collagen nutritional supplementation, so we can conclude that it has a good biosafety profile and good oral tolerance.

Conclusions

Knowing the efficacy and biosafety of collagen supplementation, and despite some studies showing a reduction in pain, future studies are needed to support these findings.

Further research on hydrolyzed collagen in athletes is necessary. Nutritional supplementation with collagen peptides appears to have many benefits for the human body. At Weider, we will continue to work on innovative products for joint care, always aiming to support the performance and health of athletes.

*Joint pathologies considered in the studies: knee osteoarthritis, Achilles tendon tendinopathies, lateral epicondylitis of the elbow, knee cruciate ligament injury, ankle instability, or any joint discomfort.

References:

Double-blind, randomized, placebo-controlled clinical study conducted in the UK with subjects who received a Peptan supplement (Clifford, 2019)

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