Collagen

Collagen can support connective tissue when paired with vitamin C and loading; rely on complete proteins for muscle.

Emerging research1 min read

Take 10-15 g collagen with 50-100 mg vitamin C 30-60 min pre-rehab for tendons/ligaments; use complete proteins for muscle.

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What is collagen?

Collagen supplements provide amino acids (including glycine/proline) that support connective tissue. They are not a complete protein for muscle growth but may aid joints/tendons alongside protein and rehab.

How does it work?

Collagen provides building blocks for connective tissue. Small studies show combining collagen + vitamin C before loading may support tendon/ligament health. It lacks enough essential amino acids for primary muscle protein synthesis compared with Whey Protein or food.

Practical application

Use 10-15 g collagen peptides with vitamin C 30-60 minutes before targeted rehab or high-tendon work (e.g., jumping). Count collagen toward total calories but not fully toward protein macros. Keep overall protein intake high with complete sources. Choose third-party tested products.

Dose10-15 g with 50-100 mg vitamin C pre-rehab/loading.
PurposeTendon/ligament support; not a primary muscle protein.
QualityPick tested products; pair with proper loading programs.

Common mistakes

Replacing complete proteins with collagen, shorting amino acids.
Taking collagen without any loading stimulus and expecting tendon change.
Skipping vitamin C co-ingestion when targeting connective tissue.