Collagen Peptide Supplementation: Any Benefits on Recovery-Muscle Growth-Strength?
Collagen is the most abundant structural protein in our body, and is considered a stromal protein, acting as a glue that provides joint support, elasticity, and structure to bones, muscles, tendons, ligaments, and cartilage. As we age our collagen production begins to decline, contributing to signs of aging, joint pain, and impaired muscle function.
Collagen is often marketed as a protein supplement to the general public in protein shakes and protein bars for its possible benefits. I know this because my wife and a few of my clients take it daily to assist with maintenance and possibly the growth potential for nails, hair, and skin as we begin to lose production of our collagen as we age, which I mentioned above.
As a fitness professional, I am recommending “protein” consumption, placing more pressure on obtaining your daily required amount more than you have ever been pushed to do drugs in your lifetime. The goal is 1.6-1.8 g/kg per body weight (i.e. 200 lbs. person should get 145 - 163 grams per day).
During this “protein push and reporting stage with my wife and other clients”, I realized that the supplementation of collagen intake, that many of us take, was being reported into the consumption intakes, sometimes increasing the total by 10-20 grams daily.
The additional protein doesn’t sound bad or incorrect, until I did some research on collagen supplements and the benefits they provide for muscle growth, strength, and recovery.
Here is a summary of the meta-analysis abstract that was completed to see if Collagen Supplementation had any real benefits for muscle strength, growth, or recovery:
Collagen Supplementation has "NO" significant benefit:
1- Muscle Strength
2- Muscle Growth (hypertrophy)
3- Tendon Adaptations
4- Connective Tissue Synthesis
5- No Strength Training/Resistance Training Benefit
Reasons Collagen Supplementation has no significant benefits in the above categories:
1- Low and incomplete in essential Amino Acids (EAA’s)
2- Low in Leucine (Main Protein Biosynthesis)
3- Collagen is located outside of the myofiber and myofibrils and is supportive like a honeycomb, holding tissues together. The myofibers/myofibrillar cell volume is where real growth, recovery, and strength occur in muscle hypertrophy and no collagen exists.
BEST PRACTICE:
When calculating your daily intake of protein, "DO NOT" account Collagen supplements into the total daily amount. Also, be aware that some post exercise recovery protein bars and drinks contain hydrolyzed collagen-based protein. These bars/drinks will be inferior and worthless for recovery, so check your labels wisely.
When it comes to muscle growth and recovery, Whey or Plant based protein products are far superior for growth, recovery, and hypertrophy.
When it comes to connective tissue and muscle hypertrophy, resistance training is KING.
When it comes to stimulating tendon collagen growth, then ISOMETRIC exercises at 70% 1RM (overloaded) are recommended, not supplementation of collagen. There are no shortcuts as time, tension, and load need applied so that meaningful adaptation occurs at the collagen level.
IMHO (in my humbled opinion):
While the body produces its own collagen, supplements are primarily used by people to counteract the natural decline in production starting as early as the age of 20. Though there are no studies claiming collagen peptides contribute to additional protein consumption and muscle growth benefits, there are however studies showing that collagen usage has shown improvements for inflammation, wrinkles, joint pain, skin, nails, hair, "supporting muscles", and also body composition specifically in older adults who lack adequate calorie /amino acid intake.
If you are taking Collagen or happen to be thinking about it, just don't use it for Myoprotein Synthesis before or after a workout or count it as daily protein consumption.
-Jesse
Disclaimer: Sharing a study in NOT an endorsement. You should read the orginal research yourself and be critical.
