Collagen Peptides - The Facts
If you’re not being recommended collagen peptides yet, your rehab or recovery protocols might be missing a key piece.
A recent systematic review published in Amino Acids (2021) has put real science behind what many physios, EPs, and strength coaches have observed anecdotally: Collagen peptide supplementation (especially 15g/day with vitamin C) can enhance joint function, reduce pain, improve recovery, and support lean body composition — when paired with structured exercise.
What the Research Says
This review pulled data from 15 randomized controlled trials across:
✅ Recreational athletes
✅ Older adults with sarcopenia
✅ Women undergoing strength training
Across the board, collagen peptides improved joint pain, enhanced connective tissue repair, reduced soreness, and helped build lean mass.
Best of all? It’s low-risk, cost-effective, and easy to dose (15g/day).
Why Collagen Deserves a Spot in Your Toolkit
1. Joint Pain & Injury Recovery
Perfect for clients with knee pain, ankle instability, or rehabbing tendons. Collagen supports the extracellular matrix — the connective tissue scaffolding that traditional protein powders don’t directly target.
2. Body Composition & Strength
Older adults supplementing with 15g collagen during training gained ~5kg of fat-free mass and lost ~6kg of fat. It’s not a replacement for high-quality protein, but it supports tissue integrity during resistance training.
3. Recovery from DOMS & Microtrauma
Collagen reduced soreness and helped clients bounce back faster post-session. One study showed measurable improvements in pain perception and function.
4. Pre-Exercise Collagen for Tendons
Taking 15g collagen 60 minutes before rehab or loading sessions, alongside 50–100mg vitamin C, spikes collagen synthesis markers for up to 72 hours. Think of it as “fuel” for tendon and ligament repair.
How to Use It in Practice
| Scenario | Collagen Dose | Timing | Tip |
|---|---|---|---|
| Rehab Support | 15g | 60 min pre-session | Add vitamin C |
| General Recovery | 10–15g | Daily | With food |
| Active Adults | 5–10g | Any time | Stick with it |
Don’t Confuse It with Whey
Collagen has little impact on muscle protein synthesis due to its low leucine content.
It’s not a muscle-builder — it’s a connective tissue enhancer.
For hypertrophy? Combine with whey or EAAs.
Final Takeaway for Joint Health
“Joint health, tissue repair, recovery — collagen peptide supplementation is the low-hanging fruit most coaches aren’t yet using.”
If you’re an athlete, post-op, or anyone with chronic joint complaints, this is one supplement worth adding to your routine.
Grab some Hydrolysed Collagen Peptides now!
Disclaimer: This content is for informational purposes only and is not intended as medical advice. Please consult a qualified health practitioner before starting any new supplement or treatment.
Reference
Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021;53(10):1493–1506.
🔗 Read Study on Springer
