Collagen and bodybuilding: is it really the right combo?

Collagen is widely celebrated for its anti-aging properties, but given its prevalence throughout the body, one might wonder if its benefits extend beyond the realm of nutricosmetics. While collagen makes up approximately 10% of muscle mass, it is often overlooked in the context of sports and bodybuilding, where classic supplements like whey, amino acid blends, and plant-based proteins dominate. So, is there a place for collagen in the sports supplement world? Let’s delve into this topic and explore its relevance.

Gaining muscle mass with collagen, possible?

In elderly individuals with diminished muscle mass, oral collagen supplementation has shown beneficial effects on muscle growth and strength (2). For young, active, and healthy individuals, long-term collagen intake has also yielded some positive results (3). However, these effects are relatively modest compared to the more pronounced impact observed in older adults (4). Collagen's role in bodybuilding and muscle development is largely attributed to the amino acids it contains, particularly glycine, which supports anabolic processes (5, 6). Nonetheless, collagen remains a highly specialized protein, with its most notable and immediate benefits observed in skin health, reinforcing its status as a leading anti-aging supplement.

The advantage of collagen: its action on the joints

If we only focus on collagen's direct impact on muscle mass, it might seem less remarkable compared to other proteins designed specifically for bodybuilding. However, it's crucial to consider collagen's role in joint health, which is highly relevant to sports and bodybuilding. Collagen is a key component of joints, providing both strength and flexibility. This makes it vital for maintaining our mobility as we age.

Our collagen reserves naturally decline with age, starting from adulthood where we lose about 1% of our collagen each year (7). Intense or even regular physical activity places added stress on our joints, cartilage, and tendons. Clinically, collagen has been shown to alleviate joint discomfort and help prevent joint damage when taken orally over several weeks (8). Though still under investigation, evidence suggests that collagen intake may also enhance its own synthesis within the body, along with promoting the resilience of cartilage and tendons (4). Thus, collagen emerges as a valuable supplementary protein for supporting sports performance and bodybuilding, particularly in terms of joint health.

What collagen in our bodybuilding kit? 

Maintaining our collagen levels through diet alone may not be sufficient, but with Nutra, it’s a breeze! There are numerous collagen supplements available, including capsules, powders, and gels, with varying daily dosages to fit your needs.

For athletes, a powder form is ideal. It can be easily mixed with water or added to a protein shaker (link to protein shaker article), fitting seamlessly into your routine.

At Nutri&Co, our Naticol Marine Collagen delivers top-quality benefits:

• Deliciously flavored powder: Choose from peach, cocoa, and more.
• Marine collagen hydrolysates: Includes types I, II, and III for comprehensive support.
• Highly absorbable: Ensures optimal utilization by your body.
• Effective dosage: 5 grams daily, as recommended by clinical studies.

Ready to enhance your routine with Nutri&Co Collagen? Simply select your favorite flavor and enjoy the benefits!