The purpose of the systematic review was to examine the effects of COL (Collagen peptide supplementation) on exercise performance, recovery, and rehabilitation in the elderly, and elite and recreational athletes. The most prominent impact of COL was observed on joint function and recovery from joint injuries. The study populations included 12 studies in recreational athletes, 2 studies in elderly participants, and 1 in untrained pre-menopausal women. Study outcomes were categorized into four topics: (i) joint pain and recovery from joint injuries, (ii) body composition, (iii) muscle soreness and recovery from exercise, and (iv) muscle protein synthesis (MPS) and collagen synthesis. The results indicated that COL is most beneficial in improving joint functionality and reducing joint pain. Certain improvements in body composition, strength, and muscle recovery were present.
The conclusions of the same review
- Strong evidence of 5–15 g/day dose of COL in improving joint pain and functionality. However, further research is required to understand the exact adaptive mechanisms.
- Changes in body composition and strength with 15 g/day COL and resistance training were not as prominent in young recreationally active participants as they were in elderly sarcopenic men (Sarcopenia is a condition characterized by loss of muscle mass, strength, and function in older adults).
- Exercise and vitamin C seemed to aid collagen synthesis. 15 g/day COL was more effective than 5 g/day COL in elevating collagen synthesis, hence 15 g/day may be a more effective dose. COL should be consumed prior (~ 60 min) to exercise to maximize collagen synthesis.
- Muscle recovery had a modest but significant improvement with COL.
Until now I've been doing OK relying on food only, but since I started to count macro and micronutrients and review at the end of each day in my food tracking app (MyNetDiary) if I covered targets for all the important nutrients, I've learned that in most cases some supplementation might be needed. However, even if I decided that some supplements like protein powder, creatine, collagen, omega 3, and some vitamins and minerals are beneficial, I set a rule for myself: Get at least 90% of the nutrients from whole foods, and cover the rest from supplements only when needed. Also, focusing on whole foods is important because the difference between collagen and other supplements and food comes down to bioavailability — your body’s ability to use a nutrient. Some of the best foods rich in natural collagen or that help prevent the breakdown of collagen are bone broth, chicken, fish, egg whites, citrus, berries, tropical fruits, garlic, leafy greens, beans, cashews, and tomatoes.
