Key Takeaways:
- Collagen is a vital protein found in the body.
- Collagen plays a crucial role in supporting tendons and cartilages, enhancing joint health, improving bone density, and lowering the risk of injury.
- Collagen is a crucial supplement for athletes due to its key role in aiding recovery.
- Consuming hydrolysed collagen peptide supplements over a long period can yield positive fitness outcomes.
Collagen peptide supplements are receiving considerable attention for their role in sports nutrition. Earlier considered beneficial only for skin health, they are now being studied and utilised for their role in enhancing athletic performance and supporting muscle and joint recovery. Collagen supplements for runners and athletes can be beneficial for supporting joint and cartilage health. In this blog, we’ll explore some key benefits of collagen for athletes, what science says about these, and answer some common queries related to these supplements.
What is Collagen and Why Do Athletes Need It?
Collagen is a key structural component of the extracellular matrix composed of three amino acids: glycine, proline, and hydroxyproline. It accounts for 65-80% of the dry mass of tendons and other tissues like ligaments, bones, and the skin. High-movement endurance sports such as cycling and running require repetitive actions and involvement of tendons, cartilage, and ligaments. Overuse of these tendons and cartilage can make them more prone to injuries caused by constant friction. Collagen supplements can be beneficial for such athletes as they help strengthen connective tissues and cartilage and help reduce tissue wear and tear.
Why is Collagen Important for Athletes?
Athletes engage in intense physical activity and repetitive exercises, which places stress on their joints and cartilage. Collagen is one of the best supplements athletes can consume to support their joint and cartilage health. Collagen peptides contain key amino acids that help build and repair tendons, ligaments, and cartilage. This aids recovery after exercise and promotes ease of movement.
Helps strengthen joints:
An important element of the matrix, collagen plays a key role in maintaining joint mobility. With its triple helix structure, it promotes cartilage strength and resistance to intense pressure during training sessions. This intermolecular bond also helps stabilise the joints during high-impact activities.
Reduces the risk of arthritis:
Knee osteoarthritis is one of the most prevalent problems among athletes. The reason is repetitive high-impact exercises, repetitive movement causing friction, bone rubbing, and cartilage breakdown. These progress to locking of the joints, swelling, pain, and stiffness and increase the risk of osteoarthritis.
Supplementation with collagen peptides promotes the synthesis of new matrix and supports tissue regeneration. This helps reduce the chances of injury caused by wear and tear, maintains bone density, and prevents joint pain, reducing the chances of arthritis.
Supports Bone Formation Activity:
Collagen, especially the amino acids proline and hydroxyprolin, supports osteoblastic or bone formation activity. It helps maintain the extracellular matrix and enhances calcium deposition into the matrix. This increases bone mineral density (BMD) and promotes bone strength.
Improves ankle function:
Ankle instability is a very common injury among sportspersons and athletes. It develops due to a repetitive range of motions, high- impact jumps, rapid direction changes, ankle sprains, and muscle weakness. Collagen increases the firmness of tissues and reduces laxity.
Improves tendon elasticity:
Tendons are a crucial part of the body as they connect muscles with bones. If tendons lose their strength, muscles have to work harder. Collagen peptides containing glycine, proline, and hydroxyprolin enhance the remodelling of the extracellular matrix, resulting in thicker and stronger tendons.
Increases aerobic capacity:
Prolonged use of collagen supplements helps improve aerobic capacity by increasing the uptake of oxygen. Collagen supplementation has been shown to increase aerobic capacity among runners.
Improves rate of force development (RFD):
Collagen peptides for runners can help improve the rate of the force development (RFD), a measure of how fast an athlete can develop force. Supplementation can help enhance force while running and jumping. Collagen supplementation increases the concentration of proline, glycine and hydroxyprolin, improving connective tissue synthesis and supporting tendon and ligament remodelling.
What Does Science Say About Collagen for Runners & Athletes
Though limited, research suggests that collagen supplementation may support joint health, connective tissue function, and exercise recovery in athletes. Dressler et al. (2018) reported that athletes with chronic ankle instability who consumed 5 g of specific collagen peptides daily for 6 months showed improvements in ankle function. Clark et al. (2008) found that athletes taking 10 g of collagen hydrolysate daily for 24 weeks experienced a reduction in activity-related joint pain. Similarly, Zdzieblik et al. reported improvements in joint function and discomfort with specific collagen peptide supplementation. In a 16-week study, Clifford et al. reported that runners consuming 20 g of hydrolysed collagen daily showed improvements in recovery of countermovement jump performance and handgrip strength. Hence the study showed the beneficial effects of collagen for runners and athletes.
How Should Athletes Take Collagen?
The consumption of collagen depends on the health goals of an individual. Athletes should take collagen after intense physical activities to target post-exercise recovery and to maintain bone strength. Otherwise, collagen can be taken early in the morning on an empty stomach for better absorption. Regularly consuming 5-10 g of hydrolysed collagen peptides with water can benefit after 12–24 weeks of consistent supplementation.
Conclusion
Supplementation with collagen can help support joint comfort, connective tissue health, and recovery in physically active individuals. The beneficial effects of collagen for runners and other athletes are backed by research, particularly for preserving joint and cartilage health. Type 1 hydrolysed collagen peptides can help minimise the risk of injuries faced by athletes during training and competition. Steadfast Nutrition’s CollaStead containing 10 g of type 1 marine collagen, rosehip extract, and vitamin C can prove beneficial for athletes seeking nutritional support for joint health and muscle recovery. CollaStead offers collagen in the form of peptides, which are smaller in size, easy to digest, highly absorbable, and bioavailable. Vitamin C supports collagen production while rosehip extract has antioxidant and anti-inflammatory properties, which support joint health.
FAQs:
1. How long before I see results from a collagen supplement
Collagen supplements start showing positive effects after 12 to 24 weeks of consistent use.
2. Does collagen improve running performance?
Collagen peptides for runners enhance running performance by strengthening bones, tendons, and cartilage.
3. Can it prevent injuries?
Yes. Collagen supplementation can help lower the risk of injuries such as wear and tear of tendons, ligaments, sprains and joint stability issues. However, training safely and correctly is equally important for athletes to prevent injuries.
4. Should runners take collagen with Vitamin C?
Vitamin C plays a crucial role in promoting the production of collagen and enhances the stability of collagen. Therefore, it is recommended to choose a supplement that contains vitamin C alongside collagen.
5. Does collagen actually work for runners or is it just hype?
Collagen supplements for runners are helpful as they support tendon flexibility, help alleviate joint and knee discomfort, and support the bone matrix. Collagen powder for sportspersons can be a game-changer and support performance in matches and championships. However, it is not a miracle supplement that shows instant benefits but can be beneficial for athletes after consistent use.
6. What’s the best type of collagen for absorption?
Hydrolysed marine collagen peptides are considered the best for absorption since they have been broken down into smaller peptides, making them easy to digest and absorb, and more bioavailable.
7. Are there side effects?
Collagen supplements are generally safe and do not cause any side effects. However, some individuals may experience bloating and nausea. Individuals allergic to fish should avoid taking take marine collagen-based supplements.
8. Can collagen replace whey protein for muscle recovery?
No. Collagen should not be used as a substitute for whey protein. Whey protein is is a complete protein, rich in all essential amino acids, including branched-chain amino acids that promote muscle growth and recovery. In contrast, collagen is rich in glycine, proline, and hydroxyproline, which specifically support connective tissues, joints, and cartilage, rather than promoting overall muscle growth and recovery.
9. Bovine vs. Marine collagen: Which is better for running?
Bovine collagen typically contains type I and type III collagen, which support tendons, ligaments, and cartilage, whereas marine collagen, derived from marine sources, is primarily rich in type I collagen.
Type 1 collagen has a higher concentration of smaller peptides, offers better bioavailability and is better for tissue elasticity and supporting skin and bone health. With both serving different purposes, both are suitable for runners.