Should strength athletes take Collagen supplementation?

What is Collagen?

Collagen is the most abundant protein in your body. It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin and muscles.

Collagen is mainly composed of amino acids glycine, proline, and a bit of arginine. It amounts

to 25% of our total protein and our body is capable of producing it on its own. However our

natural rates of production may not always be sufficient for our needs.

Studies

In one study, 73 athletes who consumed 10 grams of collagen daily for 24 weeks experienced a significant decrease in joint pain while walking and at rest compared to a group that did not take it.

In another study, adults took two grams of collagen daily for 70 days. Those who took collagen had a significant reduction in joint pain and were better able to engage in physical activity than those who did not take it

Dosage:

If you want to try taking a collagen supplement for its potential pain-relieving effects, studies suggest you should start with a dosage of 10–15 grams daily. 

We recommend to get the hydrolyzed version, which means the collagen has been broken down, making it easier for you to absorb. 

High amounts of collagen can also be found in foods such as gelatin, and bone broth.

Conclusion

Collagen is not a direct performance or muscle boosting supplement. However, collagen helps with reducing joint pain and can allow you to recover and train harder. We reccomment collagen for individuals such as gymnasts and calisthenics athletes that incorporate movements that are hard on the joints.