Collagen, your muscle-building ally

Collagen is one of today's most popular dietary supplements. This protein is increasingly in the news, and not just for its anti-ageing effects. More and more athletes are using it for its health benefits. Collagen cures have become commonplace, as it is an asset for both performance and recovery. Not just good for skin, hair and nails, collagen has other beneficial effects for the whole body, starting with tendons, ligaments, bones and muscles. What role does this natural protein really play in bodybuilding? Can collagen really improve performance, speed recovery or strengthen our tendons and joints? Is it really worth investing in this once-discredited protein? Let's see what collagen can really do for you.

What is collagen ?

Collagen is the most abundant protein in the human body, accounting for almost 30% of the total. It's found everywhere, in skin, bones, tendons, ligaments and cartilage. It's a kind of "glue" that holds tissues together. In fact, its name comes from the Greek "kolla", meaning glue.

There are several types of collagen that end up in our supplement boxes.

- Type I is found in the skin, bones and tendons, and plays a supporting role in the structure and firmness of our tissues.

- Type II is found in cartilage, and is essential for the health of our joints.

- Type III is found in our muscles and blood vessels. Its role is to contribute to the elasticity of these tissues.

When you buy a jar of collagen in a bodybuilding supplements store, it's often hydrolyzed collagen peptides, a form more easily absorbed by the body. In fact, collagen is broken down into peptides - smaller structures - by hydrolysis. The difference with standard collagen? The much better absorption rate, because the molecular weight of peptides is 100 times lower than that of basic collagen. As a result, hydrolyzed collagen can pass more easily through the intestinal wall and act more effectively. These peptides supply specific amino acids, such as glycine, proline and hydroxyproline, which play a key role in our tissues.

Most supplement brands use hydrolyzed marine collagen. It comes from the skin, bones and scales of fish. There are also bovine collagen peptides extracted from high-collagen cow tissues - mainly bone and skin. As both are hydrolyzed, they are equally well absorbed and effective, with some differences in flavor, odor or dissolution. The choice between the two remains a question of ethics - are you vegan? -The benefits are virtually identical. Even if, according to some research, marine collagen seems a little more interesting than bovine collagen.

Why is collagen important for athletes ?

When you're an athlete, you put your body under intense strain: muscles, joints and tendons are put to the test. If you're involved in bodybuilding, Crossfit or strength sports, you're often using heavy loads and repetitive movements that can wear you out over time. The intensity of such training generates muscle micro-tears, joint inflammation and wear and tear on connective tissue. Collagen provides valuable support here. Here are its main benefits:

1 - Strengthening connective tissue

Tendons and ligaments, which connect muscles to bones and stabilize joints, are largely composed of collagen. During intensive training, these structures undergo considerable stress, which can lead to pain or injury if nothing is done to maintain them. Supplementing with collagen can help improve tendon elasticity. A 2017 study published in Nutrients showed that taking hydrolyzed collagen increased tendon strength in athletes, reducing the risk of injury. Taking collagen also reduces joint pain. Collagen peptides stimulate collagen synthesis in cartilage, which can alleviate pain associated with osteoarthritis or over-stressed joints. If you suffer from recurrent joint problems or tendonitis due to years of heavy lifting, collagen is undoubtedly a supplement to try. As a preventive measure, too.

2 - Aids muscle recovery

Recovery is essential for sportsmen and women. In bodybuilding, the muscles damaged during the session need to be repaired if muscle growth and hypertrophy are to take place. This is achieved through diet and rest. Collagen provides key amino acids such as glycine, which play a role in protein synthesis and tissue repair. A 2019 study published in Amino Acids found that the combination of collagen and exercise increased collagen synthesis in muscles and tendons, improving recovery. What's more, the glycine present in collagen has anti-inflammatory properties, which can reduce post-exercise soreness and allow you to re-train.

3 - Maintaining long-term performance

By strengthening joints and tendons, collagen will help you stay regular and maintain intensive training over the long term. When you suffer pain or, worse still, an injury, you waste many months repairing it instead of training to progress. And there's no guarantee that you'll get back to your previous level. So, even if taking collagen may seem pointless, you have to look beyond the end of your nose. After the fact, it's often too late..

What's more, collagen can improve joint mobility and ease your movements on strength-building exercises such as squats. Of course, working on mobility and stretching are still the basics, but collagen can be an added bonus.

4 - Helps creatine synthesis

Glycine, one of the main amino acids in collagen, is also a precursor of creatine. Creatine is a true source of energy, an ATP precursor that enables you to train harder, with greater intensity, resulting in muscle gains and improved performance - particularly in strength and explosive movements. By increasing glycine levels in your body, collagen can indirectly support muscle performance.

The health benefits of collagen

Beyond its direct impact on muscles and joints, collagen offers other advantages that can benefit both the general population and athletes:

Collagen is good for the skin

If you're an athlete, you need to take good care of your whole body, especially your skin. Friction, perspiration and dirty equipment can lead to redness and itching. This is often the case if you have dry skin. In bodybuilding, muscle volume counts, but so do aesthetics. If your skin is full of pimples, acne and stretch marks, you won't look very good. A well-groomed appearance during competitions is a considerable bonus.

Collagen is well known for its effects on the skin. It helps improve its elasticity and reduce the signs of aging. A 2014 study in Skin Pharmacology and Physiology showed that hydrolyzed collagen supplementation increased skin hydration and reduced wrinkles. Collagen is ideal if you have problem skin, to maintain its elasticity and hydration. Complement with creams or borage oil for stretch marks.

Collagen strengthens bones

Bones also undergo considerable stress during sports training, especially impact, jumping and heavy exercise. Type I collagen, found in bones, contributes to their strength. A study published in the Journal of Medicinal Food (2018) showed that taking collagen increased bone density in postmenopausal women, and that this could be extrapolated to athletes. Of course, bones adapt to sport over the long term during the renewal process, but you can help them do so. You can also help prevent the bone problems that can arise when you over-train in terms of intensity and frequency.

Good for digestion

Collagen peptides can strengthen the intestinal mucosa, which is beneficial for athletes who train hard, and bodybuilders who consume large quantities of food and protein. Studies show that regular physical activity is good for digestive health and promotes a healthy microbiota. But over-intensive exercise has the opposite effect. It alters the microbiota, leading to increased intestinal permeability and, consequently, poorer health. Taking collagen can help, as can Glutamine and probiotics, but you also need to adapt your physical activity. When building mass, better intestinal health will promote nutrient absorption, and therefore muscle gains.

How do I take collagen ?

Are you convinced and want to try collagen? First, you need to choose the type of collagen that's right for you. For bodybuilding, hydrolyzed collagen peptides - marine or bovine - are the most highly recommended because of their high bioavailability.

The typical dose of collagen varies between 5 and 15 grams per day, depending on the objectives. For joints, studies suggest a dose of 5 to 10 grams, while for muscle recovery a higher dosage of 10 to 15 grams is recommended. It is advisable to take your collagen supplement with a source of vitamin C, as this vitamin stimulates collagen synthesis in the body.

Collagen can be taken at any time of day, but some studies indicate that consuming it 30 minutes to 1 hour before training can maximize its effects on tendons and joints. You can add it to your pre-workout snack, or mix it into a shaker or smoothie. Be careful, however, with marine collagen, which can have an unpleasant fishy aftertaste.

Collagen does not replace your whey protein, but can be combined with other supplements such as creatine, BCAAs or omega-3s to optimize results.

Collagen: promise kept or not ?

Collagen is an excellent supplement, but not a miracle product. Proof of its effectiveness remains limited, but scientific data is encouraging and the effect has been confirmed by numerous athletes. It's important to understand that these effects vary from one individual to another, and depend on age, needs (deficiencies?), the dose used, the length of time taken and the quality of the product. The benefits of collagen, particularly on the joints, take time. You may have to wait several weeks to see results. The best thing to do is to test for yourself, and that's what I did.

Testimonial: My experience with collagen

" I'm a sports coach, 48 years old, with over 30 years of weight training and various sports. I started taking collagen about 3 months ago, without believing in it. I'd been suffering from shoulder tendonitis (long biceps) for several months, due to a combination of intensive training and heavy renovation work - which took a toll on my shoulders.

On the advice of a friend, I incorporated 10 grams of Peptan 5000 Daltons hydrolyzed marine collagen - from a well-known Belgian brand -, every morning at breakfast for 1 month. I got used to the very strong fishy smell and taste... Then I alternated with bovine collagen peptides - Peptan, type I at 2000 daltons - from an English brand, every other day. I also added crystallized glycine from the same brand (1 dose in the morning) for the last 2 weeks.

After about 2 months, I noticed a clear reduction in shoulder pain. Of course, I've coupled these supplements with moderate weight training (long sets) and more regular mobility, stretching and specific strengthening exercises with elastics (cuff). I haven't fully recovered yet, but the shoulder that caused me so much concern (right arm) is now 90% viable. The pleasant surprise was my skin. My skin was dry and thin, and now it's more elastic, toned and plumped up. I'd honestly say I've gone back 15 years in this respect.

In short, collagen isn't a magic product, but combined with a good diet and quality sleep, this supplement can make a difference. Today, collagen is part of my routine, as is my whey. If, like me, you're an older or worn-out athlete, or if you're younger but forward-thinking, it's in your best interest to take a collagen cure from time to time. "