Collagen For Athletes: What The Science Really Says

Collagen supplementation has become one of the most discussed tools in sports nutrition. But does collagen actually improve tendon health, muscle strength and recovery in athletes, or is it just hype?

Recent systematic reviews and meta-analyses suggest that hydrolysed collagen can support connective tissue health when combined with structured training. While it does not directly stimulate muscle protein synthesis like whey protein, collagen appears to play a valuable complementary role in supporting tendons, ligaments and bone.

Here’s what the evidence says.

What is Collagen?

Collagen is a protein that acts like the body’s natural “building block.” It helps hold everything together and gives strength and support to your tendons, ligaments, cartilage and bones. These are the tissues that keep your joints stable and help you move properly.

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Type I collagen makes up most tendons and ligaments, while Type II is more common in cartilage¹. These tissues rely on collagen cross-linking and organisation to tolerate load and efficiently transmit force.

Unlike muscle, collagen turnover is slow, meaning connective tissue takes longer to remodel and strengthen. This makes consistent loading, adequate recovery, and sufficient intake of key nutrients such as protein and vitamin C important for maintaining tissue integrity and supporting adaptation over time.

What Are Collagen Peptides?

Hydrolysed collagen (also called collagen peptides) is collagen that’s been broken down into smaller pieces. This makes it easier for your body to digest and absorb.

It contains important building blocks (amino acids) that your body uses to repair and maintain joints, tendons and other connective tissues. These are especially helpful if you’re active or putting regular stress on your body.

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Hydrolysed collagen (collagen peptides) is broken down into smaller amino acid chains, making it easier to digest and absorb. It is rich in glycine, proline and hydroxyproline, key amino acids required for connective tissue structure and repair¹.

Why is Collagen Important?

If you’re active, it’s not just your muscles that matter, your tendons and ligaments are just as important.

The tricky part? Muscles get stronger fairly quickly, but tendons and ligaments take much longer to adapt. If you increase your training too fast, your muscles might be ready, but your connective tissues might not be. That’s when injuries can happen.

Looking after your connective tissues through smart training, proper recovery and good nutrition can help your body handle load better, improve joint stability, and stay more resilient. Some research suggests that taking collagen, especially when combined with training, may help support these tissues as they adapt.

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Tendons and ligaments have a lower metabolic rate and reduced blood supply than muscle, contributing to their slower adaptation to training¹,². Their role in transmitting force and storing elastic energy makes their structural integrity critical for both performance and injury prevention.

Mechanical loading stimulates collagen synthesis, but this process is slower and influenced by recovery and nutrient availability. Key nutrients such as glycine, proline and vitamin C support collagen formation.

Research suggests consuming collagen with vitamin C approximately 30-60 minutes before training may increase collagen synthesis and support tendon adaptation when combined with appropriate loading³.

Benefits of Collagen for Athletes

Research suggests several potential benefits when collagen supplementation is combined with structured training:

• May improve tendon properties and support connective tissue adaptation²,³

• May contribute to small improvements in lean mass and strength when combined with resistance training³,⁴

• Supports connective tissue integrity and force transmission (rather than directly increasing muscle protein synthesis)³,⁵ 

• May improve joint comfort and recovery markers in active populations³,⁶

• Could support long-term injury prevention strategies when paired with appropriate load management²

While effects are generally modest, they may be clinically meaningful over time, particularly in athletes exposed to high training loads³,⁶.

Optimal Dose?

Most research supports a daily dose of approximately 15g of hydrolysed collagen peptides³,⁴.

To maximise potential benefits:

• Supplement consistently for at least 8 weeks³

• Combine collagen intake with mechanical loading (training)²,³

• Consider taking collagen 30-60 minutes before training
  Include vitamin C (either within the product or alongside it) to support collagen synthesis⁷

Collagen is not a replacement for adequate total protein intake but may serve as a targeted addition to support connective tissue health.

How to Choose the Best Collagen Supplements

When selecting a collagen supplement for sport:

• Choose hydrolysed collagenpeptides rather than standard gelatin

• Look for approximately 15g serve to align with research protocols³,⁴

• Ensure the product is third-party batch tested for quality and safe use in sport

• Check whether vitamin C is included or add it separately

• Select reputable, evidence-aligned sports nutrition brands

Examples commonly used in athletic settings include First or Nothing Collagen Protein,  PILLAR Performance Collagen Repair or ATP Science Protein +.

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References

1. Wu, G., et al. (2021). Collagen metabolism, nutrition, and musculoskeletal health. Amino Acids, 53(6), 1-15.

2. Lis, D. M., & Baar, K. (2019). Effects of collagen supplementation on connective tissue health and injury prevention in athletes. Current Opinion in Clinical Nutrition and Metabolic Care, 22(4), 279-285.

3. Lis, D., Baar, K., & Maughan, R. J. (2024). Effects of collagen peptide supplementation on body composition, muscle strength, tendon properties, and recovery in healthy and athletic populations: A systematic review and meta-analysis. Sports Medicine, 54, 1-24.

4. Zdzieblik, D., Oesser, S., & Gollhofer, A. (2025). Effects of collagen peptide supplementation on bone and muscle health: A systematic review and meta-analysis. Nutrients, 17(1), 1-18.

5. Oikawa, S. Y., et al. (2020). Collagen peptides stimulate collagen synthesis without affecting myofibrillar protein synthesis. Journal of Nutrition, 150(6), 1-9.

6. Khatri, M., et al. (2022). Hydrolysed collagen supplementation and musculoskeletal outcomes: A systematic review. Journal of Sports Sciences, 40(15), 1700-1712.

7. Shaw, G., Lee-Brown, F., & Baar, K. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Journal of Clinical Nutrition, 105(1), 136-143.*

Disclaimer:

The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.