With all the fuzz over collagen lately, you might be wondering…

 

Is collagen considered a sports performance supplement? 

Collagen is a structural protein that is found in the connective tissue of animals, including humans. It is a major component of tendons, ligaments, cartilage, and bone.  While more research is needed to fully understand the effects of collagen on sports performance and recovery, there is some evidence to suggest that it may have beneficial effects on joint health and recovery from exercise-induced muscle damage.  This, it’s actually considered a sports performance supplement.

One study published in the Journal of the International Society of Sports Nutrition found that athletes who consumed collagen peptides for 12 weeks had a significant improvement in joint pain during exercise and at rest, as well as an increase in muscle mass and strength compared to the placebo group.

Another study published in the British Journal of Nutrition found that collagen supplementation reduced joint pain in athletes with joint discomfort who performed high-impact exercise.

 

What type of collagen supplements are best for sports performance?

There is currently no consensus on the best type of collagen supplement for sports performance, as different types of collagen may have different effects on the body. However, type I and type II collagen are the most commonly studied types in relation to sports performance.

Type I collagen is the most abundant type of collagen in the body and is found in the skin, tendons, ligaments, bones, and other connective tissues. Type I collagen supplements are often derived from bovine or fish sources.

One study published in the Journal of the International Society of Sports Nutrition found that athletes who consumed a daily dose of 15 grams of type I collagen peptides for 12 weeks experienced significant improvements in joint pain during exercise and at rest, as well as an increase in muscle mass and strength compared to the placebo group.

Type II collagen is found mainly in cartilage and is thought to have anti-inflammatory effects. Type II collagen supplements are often derived from chicken sources.

A study published in the Journal of Agricultural and Food Chemistry found that type II collagen supplementation improved joint pain and mobility in a group of individuals with knee osteoarthritis.

 

Join us in the Lunchbox where we spend an entire month dishing out all the science on sports performance supplements!

What to consider when looking for quality, trusted collagen supplements?

1. Source of collagen: Collagen supplements can be derived from a variety of sources, including bovine, porcine, fish, and chicken.  Choose a product that uses high-quality, sustainable sources of collagen – as well as what aligns with your dietary practices (ie: vegan).
2. Manufacturing process & Third-Party Testing: Look for products that use a hydrolysis process to break down the collagen into smaller peptides for better absorption and bioavailability. Additionally, ensure that the manufacturer follows good manufacturing practices (GMP) to ensure quality control and safety. This includes compliance with regulatory agencies – their product label or website may state this. : Check if the manufacturer is compliant with regulatory agencies such as the US Food and Drug Administration (FDA) or the European Medicines Agency (EMA), which require adherence to GMP guidelines.  You can also look for third-party certifications, such as NSF International, USP, or the Natural Products Association (NPA), which shows that the manufacturing has met compliance with GMP (general manufacturing practices) and has been tested to ensure the quality, safety, and purity of their products.
3. Additional ingredients: Some collagen supplements may contain additional ingredients, such as flavorings, sweeteners, or fillers. Look for products that are free of artificial flavors, colors, and preservatives, and that do not contain any unnecessary or potentially harmful ingredients.

 

Some good ones to look for:

1. Vital Proteins Collagen Peptides: This collagen supplement is made from grass-fed, pasture-raised bovine hides and has been third-party tested for quality and purity by NSF International. It is also certified gluten-free, dairy-free, and paleo-friendly.
2. Organika: A Canadian company, collagen products are tested by third-party laboratories to ensure their quality and purity, sourced from grass-fed, pasture-raised cows and are free from antibiotics and added hormones; has also received several certifications, including the Good Manufacturing Practices (GMP) certification and the Health Canada Site License, which demonstrate their commitment to quality control and safety.
3. Sports Research Collagen Peptides: This collagen supplement is made from grass-fed, pasture-raised bovine hides and has been third-party tested by independent laboratories for purity, potency, and safety. It is also non-GMO, gluten-free, and dairy-free.
4. Great Lakes Gelatin Collagen Hydrolysate: This collagen supplement is made from grass-fed, pasture-raised bovine hides and has been certified kosher and halal. It has also been tested by a third-party laboratory for purity and quality.
5. NeoCell Super Collagen Powder: This collagen supplement is made from bovine collagen and has been third-party tested for purity and potency. It is also gluten-free, soy-free, and non-GMO.

 

Are there any supplement precautions to be aware of?

Generally collagen supplements are very safe to use, even long term.  But one report states that they may interact with certain medications, such as blood thinners or calcium channel blockers, and may interfere with their effectiveness.  So definitely check with physician if using these medications.

Also, because some are made from marine sources, such as fish or shellfish, they may cause allergic reactions in people who are allergic to seafood.

 

And lastly… if you’re wondering about dosage –

It varies depending on the specific product and intended use, generally dosage recommendation for most collagen supplements is 2.5 to 15 grams per day.

 

 

Curious about using collagen for pre and post-workout?  Not so fast.  As great of a product as collagen is, whey isolate is still the gold standard for workout supplementation.  Read our blog to find out why.  

 

 

Click here for our Pumpkin Spice Collagen Latte recipe!

 

 

 

References:

1. Zdzieblik D, Oesser S, Gollhofer A, König D. Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides. J Int Soc Sports Nutr. 2017;14:1–10.
2. Lugo JP, Saiyed ZM, Lau FC, et al. Undenatured type II collagen (UC-II®) for joint support: a randomized, double-blind, placebo-controlled study in healthy volunteers. J Int Soc Sports Nutr. 2013;10(1):48.
3. Zdzieblik D, Oesser S, Gollhofer A, König D. Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides. J Int Soc Sports Nutr. 2017;14:1–10.
4. Clark KL, Sebastianelli W, Flechsenhar KR, et al. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Br J Nutr. 2008;98:153–60.
5. Asserin J, Lati E, Shioya T, Prawitt J. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol. 2015;14(4):291-301.
6. Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Curr Med Res Opin. 2006;22(11):2221-32.
7. König D, Oesser S, Scharla S, et al. Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women–a randomized controlled study. Nutrients. 2018;10(1):97.
8. Proksch E, Schunck M, Zague V, Segger D, Degwert J, Oesser S. Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacol Physiol. 2014;27(3):113-119.

 

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