Why are more athletes turning to collagen?

Sports supplements are extremely popular: proteins, creatine, BCAA, etc. They are widely used and frequently discussed. But can you identify which supplements are best for you? In fact, how can we know which ones are truly relevant to our needs and goals? That’s the real challenge. I will shed some light on collagen supplements in this article. What is it exactly? What are the benefits of supplementing with it? Who stands to gain the most? And more.

What is collagen?

Collagen is a structural protein and the most abundant protein in the human body. It is found in the skin, bones, muscles, tendons, and ligaments. It provides structure and support thanks to its composition of non-essential amino acids. (1) It is also responsible for the elasticity, cohesion, and regeneration of the tissues it makes up. (2)

What is the purpose of a collagen supplement?

In muscles and connective tissues, exercise stimulates collagen production. Supplementation ensures the availability of the amino acids required to produce this protein. It may also help reduce inflammation-related pain (e.g., tendinitis), prevent or treat degenerative conditions such as osteoarthritis, and strengthen bones to lower fracture risk. (1)

A high collagen intake supports skin health, promotes wound healing, reduces joint pain, and helps limit bone mass loss. (2)

What more could you ask for?

Why should you consider taking it?

During physical activity, the body uses large amounts of glycine, an amino acid essential for collagen production. This is why supplementation may be beneficial after intense training sessions. Athletes prone to joint or tendon injuries may also benefit, as collagen supports the healing of muscles and connective tissues. (1)

As we age, the production of this structural protein declines, leading to reduced skin elasticity and increased bone fragility. Higher collagen intake may help strengthen bones and support skin health. (1)

Individuals who do not regularly consume collagen-rich foods such as chicken, gelatin, fish, or bone broth may also benefit from supplementation. (3)

Is it safe to take collagen every day?

Yes. Daily intake combined with exercise is recommended to maximize benefits. While long-term continuous use over several years has not been clearly established, there is no evidence suggesting that benefits disappear after stopping supplementation. Recommended doses range from 10 to 20 g per day for several weeks. (1)(3)

Your dose can be taken 40 to 60 minutes before exercise—when blood amino acid levels peak—or immediately after exercise to support recovery and reduce muscle soreness. (1)

3 reasons to consider collagen supplementation

1. Individuals with insufficient daily protein intake or diets low in collagen-rich foods may benefit from supplementation. (3)
2. Athletes with limited recovery time may also benefit from post-exercise intake to support muscle recovery and reduce inflammation. (1)
3. Finally, since collagen production decreases with age, supplementation may be relevant. In cases of fragile tendons or ligaments, it may help reduce injury recovery time. (1)

What is the best form of this protein?

Hydrolyzed collagen, which is water-soluble, is more easily absorbed. Other forms have not shown significant differences in effectiveness. Collagen synthesis also requires adequate vitamin C intake, which is why most this protein supplements include it in their formulation. (1)

Despite the benefits supplements can provide, it is important to remember that a balanced diet and regular physical activity remain the foundation of good health.

Now that you’re a collagen expert, do you think supplementation could benefit you? Don’t hesitate to consult a nutritionist at Nautilus Plus, who will be happy to guide you in your supplementation journey.

Article written by Naomi Blanchet, nutritionist

References

1.Australian Institute of Sport. (n.d.). Collagen support. Australian Government.

2.Radio-Canada. (2021, November 19). Le collagène marin: un supplément miracle pour la peau? Ici Radio-Canada.

3.Équipe Nutrition. (2022, March 15). Le collagène: est-ce que ça fonctionne vraiment? Équipe Nutrition.

Why are more athletes turning to collagen? is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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