Collagen Supplements Before or After Workouts: Benefits and Timing

Collagen: What It Is and Why It's Important

Collagen is the most abundant protein in the human body. It makes up a large part of connective tissues throughout the body, including tendons, ligaments, skin, bones, teeth, cartilage, blood vessels and muscles. Collagen provides structure and strength to these tissues.

As we age, collagen production begins to decline. This leads to common signs of aging like wrinkles, sagging skin, stiff joints and brittle bones. Taking collagen supplements may help counteract these effects by boosting collagen levels.

Collagen supplements have become incredibly popular in recent years due to purported benefits for skin, hair, nails, joints, muscles and more.

Types of Collagen

There are at least 16 types of collagen, but 80-90% of collagen in the body consists of types 1, 2 and 3:

• Type 1: The most abundant type. Found in skin, tendons, organs and bone.
• Type 2: Supports cartilage and connects our bones together.
• Type 3: Forms our organs and skin by supporting cell growth.

Major Collagen Benefits

Here are some of the top science-backed benefits of taking a collagen supplement:

1. Improves Skin Health

Collagen helps maintain skin health and may reduce visible signs of aging. Taking collagen supplements for several months can improve skin elasticity, hydration and dermal collagen density (1, 2).

One study in 114 women found that taking collagen for 8 weeks improved skin hydration and increased collagen density and skin satisfaction (3).

2. Relieves Joint Pain

The collagen in cartilage helps your joints stay lubricated and flexible. As we age, the body produces less collagen, leading to stiff, painful joints.

Some studies have found supplements help reduce joint pain. A 24-week study gave collagen hydrolysate to athletes. It significantly reduced joint pain at rest and during activity (4).

3. Builds Muscle Mass

Collagen protein is important for muscle mass. It provides amino acids that support synthesis of creatine and proteins like muscle fibers.

One study gave collagen peptides to men with sarcopenia (age-related muscle loss). The collagen group increased muscle mass and strength significantly more than the placebo group (5).

4. Improves Gut Health

Gelatin, a form of collagen made from boiled animal parts, is commonly used as a binding agent in foods. However, it may also benefit gut health.

When athletes took gelatin supplements for 60 days, their gut microbes became more diverse, an indicator of gut health. Diverse gut bacteria are considered optimal for immunity and digestion (6).

5. Supports Heart Health

Amino acids like glycine and proline in collagen help build healthy arteries and keep plaque from accumulating. This can support healthy blood pressure and flow.

Studies associate higher intakes of glycine with lower risks of heart attacks and strokes. Proline helps arteries remain dilated and resistant to high blood pressure (7, 8).

6. Protects Bone Health

Collagen comprises 90% of bone matrix proteins. It provides structure and flexibility, helping bones withstand force.

Studies associate higher collagen intake with improved bone mineral density. Collagen may also prevent bone loss associated with aging. This could lower fracture risk (9, 10).

7. Boosts Metabolism and Muscle Mass

The amino acids in collagen can boost your metabolism when taken before exercise. Glycine can improve your body’s response to insulin, helping transport glucose from the bloodstream to muscles (11).

One study found glycine boosted cyclists' endurance and reduced their perceived effort during intense workouts (12).

8. Improves Mood and Brain Function

Collagen provides amino acids like glycine, glutamine and arginine that play important roles in mood and brain health.

Supplementing with collagen resulted in higher scores on verbal learning, memory and attention tests in one study with 57 adults (13).

One Thing Collagen Can't Do

Despite its many benefits, there's one thing collagen definitely can't do — lead to substantial weight loss.

You may come across ads for collagen products that claim they can help you shed pounds. However, no studies support its use for significant weight loss.

Collagen is mostly composed of amino acids. While those amino acids may provide the benefits above, collagen is not a complete protein. It lacks sufficient amounts of some essential amino acids needed to build muscle or burn fat.

So while collagen has proven benefits for skin, joints and bones, it should not be viewed as a weight loss solution. But as part of an overall healthy diet, it can still be a useful supplement.

Should You Take Collagen Before or After Your Workout?

Collagen supplements taken around workouts may offer unique benefits related to exercise performance and recovery.

Here is a look at the potential effects of taking collagen before or after your workout.

Taking Collagen Before Your Workout

Consuming collagen before exercise may:

• Boost muscle mass: Collagen provides amino acids that support muscle protein synthesis.
• Increase endurance: Collagen's amino acids help improve your body's use of oxygen to produce energy.
• Reduce fatigue: Collagen's glycine improves your body's response to insulin to help transport glucose into muscles for energy.

Overall, taking collagen before your workout can help improve performance and power output so you can work out harder and longer.

How to Take It

For pre-workout benefits, take about 5-15 grams of collagen peptides 30-60 minutes before exercise. Starting on the lower end allows you to assess tolerance.

You can mix collagen powder into a shake, smoothie or coffee. The smaller peptide size mixes easily and is tasteless.

Taking Collagen After Your Workout

Taking collagen after exercise offers advantages for recovery and muscle building, including:

• Reduced muscle damage: Collagen contains amino acids like proline and glycine that your body uses to build and repair connective tissues.
• Enhanced muscle building: Collagen provides amino acids to support muscle protein synthesis after exercise.
• Faster recovery: Collagen may improve circulation and nutrient delivery to enhance recovery.

Consuming collagen after your workout helps supply the raw materials your body needs to bounce back faster and stronger.

How to Take It

For recovery, aim for 20-40 grams of collagen peptides within 45-90 minutes after your workout. Mix into foods or liquids for easy consumption.

Collagen Before and After Exercise: Key Takeaways

• Collagen taken before exercise may promote endurance, power and muscle growth.
• Consuming collagen after a workout helps repair muscle damage and encourage muscle protein synthesis.
• 5-15 grams taken before and 20-40 grams after exercise offers optimal benefits.
• Stick to collagen peptides, not gelatin, for better absorption around workouts.
• Pair collagen with carbohydrates and protein for improved muscle building.

While more research is needed, current evidence suggests taking collagen protein around your workouts may provide noticeable improvements in performance, recovery and results.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.