What is collagen?
Collagen is a key building block of connective tissue and one of the most abundant proteins in the body.
It provides structure to tissues such as hair, skin, nails, tendons, ligaments, bone, and cartilage.Â
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What does collagen do?
The use of collagen and collagen supplements may reduce exercise-related joint pain.
For athletes that participate in high-impact sports or put stress on these types of tissue (tendons, ligaments, joints) may benefit from collagen supplementation.Â
Supplementing with collagen has been shown to increase collagen synthesis and may strengthen and repair connective tissue.Â
Why do you need to have vitamin C with collagen?
Vitamin C is essential for collagen synthesis.
Collagen is the building block and vitamin C is the mortar. Without adequate vitamin C, the body cannot form collagen.
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How to use collagen supplements as an athlete:
- What type? Look for hydrolyzed collagen peptides that include adequate amounts of glycine, proline, and hydroxyproline – these are key to collagen synthesis and formation.
- How much? Aim to consume 10-15 g of collagen peptides before a workout, or rehabilitation session for injury athletes, (up to 60 minutes before) paired with 50 mg of vitamin C.
- Look for third-party tested supplements like NSF Certified for Sport, Informed Choice, and Informed Sport.Â
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