Posted by VNDL Project

Collagen for Lifters: Joints, Tendons and What the Research Shows

Your muscles adapt to training in weeks. Your tendons, ligaments and cartilage take much longer. Collagen is the main protein in those tissues, which is why so many lifters add it to their routine.

What collagen peptides are

Collagen peptides are collagen broken down into small pieces, so they dissolve easily and are well absorbed. Collagen is rich in the amino acids glycine and proline, which your body uses to build connective tissue.

What the research shows

  • In one study, taking gelatin (a form of collagen) with vitamin C before short bouts of activity increased markers of collagen production compared with a placebo.1
  • In a 24-week study of athletes, those taking collagen hydrolysate reported less activity-related joint discomfort than the placebo group.2

The research is promising but still growing, and results vary between people. Think of collagen as long-term support for the tissues that hold your training together, not a quick fix.

How to take it

  • Dose: about 10 g a day, the amount most studies use.
  • Timing: try it 30 to 60 minutes before training, when blood flow to working tissues is about to rise.
  • Pair it with vitamin C: your body needs vitamin C to make collagen. A glass of orange juice or your MULTI-V covers it.
  • Give it time: connective tissue changes slowly, so stick with it for a few months.

VNDL Clean Collagen

Clean Collagen gives you 10 g of hydrolyzed bovine collagen peptides plus 364 mg of L-lysine per scoop. It's unflavoured, so it mixes into water, coffee, a smoothie or your VITAL.

This article is for education only and is not medical advice. If you are pregnant, nursing, taking medication or managing a health condition, talk to your doctor before starting any supplement.

References

  1. Shaw G, et al. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr. 2017;105(1):136-143.
  2. Clark KL, et al. 24-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008;24(5):1485-1496.