Why should you take collagen if you exercise?

coll egg

Collagen is one of the most abundant proteins in the human body. It plays a key role in the health of joints, skin, tendons, and muscles. For those who regularly engage in physical activity, maintaining adequate collagen levels can make a significant difference in preventing injuries and enhancing muscle recovery. In this article, we explore what collagen is, its functions, and how it can be integrated into a sports nutrition strategy.

Regular physical activity places high biomechanical demands on connective tissues such as tendons, ligaments, cartilage, and fascia—structures whose integrity heavily depends on collagen. This fibrous protein is the main component of the extracellular matrix in these tissues, providing tensile strength, elasticity, and resilience to mechanical stress.

Several clinical studies have shown that supplementation with hydrolyzed collagen can stimulate endogenous collagen synthesis and the production of other extracellular matrix components (such as proteoglycans), especially when combined with physical exercise. Additionally, joint pain caused by training has been shown to decrease, along with improvements in joint function and recovery perception.

Taking collagen—especially in its hydrolyzed form—can be beneficial not only for preventing overuse injuries (such as tendinopathies or chondropathies) but also as a supplement during rehabilitation processes. It has been proposed that co-administration of vitamin C and collagen enhances the synthesis of types I and III collagen, as ascorbic acid acts as a cofactor in the hydroxylation of proline and lysine during collagen fiber formation. In summary, collagen supplementation represents a promising strategy to optimize musculoskeletal health in active individuals, especially those exposed to repetitive or high-intensity loads.

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Coll-Egg se presenta como un complemento alimenticio para el cuidado, recuperación y correcto mantenimiento de los tejidos conectivos, como articulaciones, tendones, músculos, huesos, piel, uñas o pelo.

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What is collagen?

Collagen is a structural protein found in the body’s connective tissues—skin, bones, ligaments, tendons, and cartilage. Its primary function is to provide strength, elasticity, and cohesion to tissues. It is predominantly located in the dermis, bone tissue, cartilage, tendons, and ligaments, where it plays a critical role in the mechanical integrity and architecture of the extracellular matrix.

As we age, the body’s natural collagen production decreases, leading to reduced density and elasticity in connective tissues. This can impair the performance of the musculoskeletal system and increase the risk of injuries, especially during intense or prolonged physical activity.

Types of collagen and their functions

To date, at least 28 different types of collagen have been identified, classified based on their molecular structure and tissue distribution. However, for musculoskeletal health and sports performance, types I, II, and III are the most relevant:

  • Type I Collagen: The most abundant type in the body, found primarily in tendons, ligaments, bone tissue, dermis, and joint capsules. It forms thick fibers with high tensile strength and is essential for structural support in load-bearing tissues. Critical for bone remodeling and tendon repair.
  • Type II Collagen: Primarily found in hyaline cartilage, including joint surfaces, intervertebral discs, and costal cartilage. It forms a network of fine fibrils that provide compressive strength and elasticity—vital for joint function. Its deterioration is linked to degenerative conditions like osteoarthritis.
  • Type III Collagen: Often coexists with type I in tissues with high stretch capacity, such as skeletal muscle, vascular walls, lung tissue, and intestines. It plays a key role in tissue repair and angiogenesis.

Each collagen type has specific structural and biochemical roles, and their importance varies depending on physical activity, physiological state, and individual health goals. Supplement selection should consider type, molecular form (native or hydrolyzed), and bioavailability.

How and when to take collagen

The effectiveness of collagen as a supplement depends on its form, timing, and how it’s consumed. Key considerations include:

  • Form: Hydrolyzed collagen (also called collagen peptides) is the most used in sports nutrition due to its high bioavailability. Its smaller fragments are more easily absorbed in the gut.
  • Available Formats: Collagen is sold as powder, capsules, tablets, or liquid. Powder allows more precise dosage adjustments.
  • Recommended Dose: Clinical studies suggest 10–15 grams per day of hydrolyzed collagen for benefits to joints, tendons, and bones. Combining with vitamin C is advised, as it is a cofactor in endogenous collagen synthesis.
  • Best Time to Take It: In the morning with breakfast or post-workout—when the body is most receptive to recovery nutrients. Consuming it with a meal rich in protein and antioxidants may enhance its effects.

Combining collagen with other nutrients

To boost its effects, collagen can be combined with:

  • Vitamin C: Stimulates natural collagen production.
  • Magnesium: Supports normal muscle and bone function.
  • Hyaluronic Acid: Improves joint hydration.
  • High-Quality Proteins: Complements the amino acid profile needed for protein synthesis.

Possible side effects and contraindications

Collagen is generally safe, but:

  • Some individuals may experience mild digestive discomfort.
  • Avoid if allergic to its source (e.g., fish or egg-based collagen).
  • Always consult a healthcare provider before starting supplementation.

Conclusion

Collagen is not just a cosmetic protein. For athletes, it’s a strategic supplement that helps protect joints, enhance recovery, and support optimal body structure. When used correctly and consistently—alongside a balanced diet—it can be a key factor in performance and athletic longevity.

Frequently Asked Questions

Is collagen only for older adults?

No. Young athletes can also benefit from collagen to prevent injuries and aid recovery.

How long does collagen take to work?

Effects are usually noticed within 6–12 weeks, particularly in joint health.

Can I take collagen if I already take protein supplements?

Yes, they are compatible. Collagen doesn’t replace a complete protein, as it lacks some essential amino acids.

Which type of collagen is best for joints?

Type II collagen, especially when combined with chondroitin or hyaluronic acid.

Does collagen cause weight gain?

No. It is low in calories and not associated with weight gain when consumed in appropriate doses.

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