Whey, casein, egg, or plant-based protein supplementation often accompanies gymers but one stands out is Collagen in bodybuilding. It allows you to increase your protein intake practically and affordably, stimulating muscle anabolism and promoting mass gain. In this category of products,. This essential component of connective tissue, with its unique amino acid profile, has undeniable benefits for bodybuilding.
Collagen, A Major Protein In The Human Body
Collagen is the main structural protein of the body’s connective tissues, supporting, protecting, and nourishing all other body tissues. It is abundant in the skin, bones, cartilage, ligaments, tendons, cornea, or blood vessel walls. It represents 25 to 30% of the total mass of proteins in the human body. The molecule comes in nearly 30 forms, commonly collagen types I to IV.
An Atypical Amino Acid Composition
The composition of Collagen makes it a separate protein. It is rich in glycine, making up about a third of these amino acids. It also contains a significant amount of proline and hydroxyproline, absent from other proteins. Conversely, Collagen lacks tryptophan (one of the essential amino acids) and cysteine. It is low in BCAAs and branched-chain amino acids.
 These leucines, in particular, play a crucial role as regulators of the mTOR signaling pathway, which governs the process of muscle protein synthesis. Collagen is, therefore, generally considered a poor-quality protein for sports. However, modern scientific research shows that the fragments that emanate from it, collagen peptides, exert beneficial biological actions in this context.
Gaining Muscle Mass
Supplementation with collagen peptides alongside bodybuilding sessions promotes muscle mass gain and sometimes reduces fat mass.
Collagen In Bodybuilding Improves Body Composition
The first study to demonstrate this type of benefit dates back to 2015. It was carried out on a group of men aged just over 70 on average. They suffered from sarcopenia, muscle wasting that occurs during aging. At the end of a 12-week training program, participants who received 15g of Collagen daily benefited from improved body composition. Their lean mass (which corresponds to muscle mass added to that of bones and organs) increased by 4.2 kg compared to 2.9 kg with the placebo, while their fat mass decreased by 5.4 kg compared to only 3.5 kg with the placebo.Â
Other studies subsequently confirmed collagen supplementation’s positive effects on body composition, although without reaching such levels. For example, the gain in lean mass was 2kg to 2.5kg in young amateur athletes with comparable supplementation, compared to 0.7kg with the placebo. The amount of fat mass, however, did not vary.
A Significant Increase In Muscle Volume
Researchers recently conducted a study focusing on the effects of supplementation on muscle size more specifically. Forty-nine healthy young men underwent lower body training for 15 weeks. Part of them received 15g of collagen peptides; the other received a placebo. At the end of this period, muscle hypertrophy was more marked in the event of supplementation. The increase in overall muscle volume reached 15.7% compared to 11.4% in the placebo group. The volume of the quadriceps, the main muscles targeted by the training protocol, increased by 15.2% compared to 10.3%.
Stimulation Of Muscle Anabolism
Research sheds light on how collagen peptides can promote muscle mass gain. Experiments were carried out in the laboratory on muscle stem cell cultures. The addition of collagen peptides composed of hydroxyproline and glycine facilitated their fusion and the formation of myotubes, the beginnings of muscle fibers. They acted by stimulating the PI3K-Akt-mTOR signaling pathway.
This ability to activate signaling pathways playing a pivotal role in muscle anabolism has also been demonstrated in humans. A team analyzed the consequences of collagen supplementation alongside bodybuilding on gene expression in muscle cells. They carried out quadriceps biopsies, taken before exercise, 1 hour, 4 hours, and 24 hours after.Â
The analysis revealed that around thirty signaling pathways were stimulated when taking Collagen 4 hours after the session. Among them, some are involved in protein synthesis and muscle hypertrophy. The results were significant for 2 of them (PI3K-Akt and MAPK) and indicated an increasing trend for the mTOR pathway.
Minor Effects On Muscle Strength
The effects of collagen supplementation on muscle strength need to be more consistent. They were positive in the study conducted in older men with sarcopenia. Only one other study, conducted among non-athlete women aged 18 to 50, showed a significant increase in this parameter.Â
However, of the two aspects assessed – leg and grip strength – only grip strength improved with supplementation. It should be noted, however, that the link between the size of the cross-section of a muscle (or, more simply, its size) and its strength is well demonstrated. The impact of c collagen on muscle strength is likely not easily seen because most studies are too short (only three months).
Joint Protection And Recovery Aid
In bodybuilding, one of the significant benefits of collagen supplementation lies in its ability to prevent joint pain or accelerate the healing of the lesions that cause it if necessary. According to the authors of an analysis of the scientific literature devoted to the effects of Collagen for sports practice, this is its main indication : “Results indicate that collagen is particularly beneficial for improving joint functionality and reducing joint pain.”
An Action On The Different Joint Components
Collagen peptides act at the level of fundamental structures present in joints. They are subjected to severe tests during intense training, mainly when heavy loads are used. Cartilage, which covers the ends of bones, comprises 70% collagen. It is synthesized by the cells that compose it, the chondrocytes. When collagen peptides are added to these cells in the laboratory, their production of type II collagen, the main form of Collagen in cartilage, is activated.
Tendons and ligaments are also very rich in Collagen, which makes up 85% and 70% of them, respectively. Within these tissues, its production is ensured by fibroblasts. Bringing collagen peptides into contact with this type of cell again stimulates. The production of type I and III collagen and two other essential components of their structure, proteoglycans and elastin, increases. Conversely, the synthesis of matrix metalloproteinases (MMPs) that destroy specific connective tissue components is reduced.
Furthermore, collagen peptides have an anti-inflammatory effect, which is helpful in cases of tendinitis. A study in animals has, for example, shown that they moderate the release of pro-inflammatory messengers such as interleukin-6. These effects are mainly attributed to glycine. It reverses inflammatory phenomena in the tendons by controlling the activity and quantity of MMPs.
Alleviate Pain Associated With Physical Exercise
Several studies have thus highlighted the favorable effects of supplementation on joint structures. In 40 young men trained with heavy loads for 14 weeks, taking 5g collagen peptides strengthened the structure of the Achilles tendon. The surface area of ​​its cross-section thus increased by 11% compared to 4.7% with the placebo. Supplementation reduces joint pain in athletes, at rest, or during various activities. It mainly relieves pain felt in the knees.
In athletes suffering from ankle instability, Collagen improves the situation and limits the risk of injury. Collagen supplementation facilitates the healing of tendinitis. A 6-month calf muscle strengthening program, alongside taking Collagen, accelerates the healing of Achilles tendinopathy and the return to sport.
Post-Exercise Recovery
Collagen supplementation may also aid recovery after intense training. A small study was conducted on eight amateur athletes who received 3g of hydrolyzed chicken cartilage extract or a placebo during the six weeks preceding a strength training challenge mobilizing the upper body (8 sets of bench press with a bar loaded at 75% of body weight). It was then performed again three days later. Supplementation tempered the elevation of markers of muscle damage and inflammation (creatine kinase, lactate dehydrogenase, and C-reactive protein). It also limited the reduction in performance following the first challenge.Â
Another study showed that supplementation with 15g of collagen peptides in bodybuilding practitioners helps mitigate the drop in performance 24 hours after sustained exercise. Better recovery of physical abilities 48 hours after a session of 150 jumps and a reduction in aches was also observed with a higher dose, 20g/day.
How Do You Supplement With Collagen In Bodybuilding?
Choosing a quality food supplement is essential to benefit fully from collagen supplementation.
Marine Or Bovine Collagen
Collagen is a by-product of the food industry that remains after extracting the noble parts of animals or fish, whose origin is often impossible to know. It is also essential to know that the differences in composition between marine and bovine collagens are insignificant; the choice of one or the other depends somewhat on one’s diet and convictions regarding ethics and ecology. Marine Collagen from wild fish and sustainable fishing best suit my beliefs.
Optimal Dose Of Collagen
In terms of dosage, most studies conducted use 5 to 15g of collagen peptides daily. However, all studies suggest that the effects are dose-dependent; the more you take, the greater the benefits. In addition, studies using higher dosages (20g per day) found even more significant effects than smaller dosages.Â
The question is, therefore, at what dose it becomes useless to take more. Scientific research has yet to allow us to answer this question. Still, given the significant presence of Collagen in our bodies, it is likely that the optimum intake for health and performance is greater than 20g per day.
Optimal Duration Of Supplementation
All studies that found significant benefits lasted at least three months. Therefore, short-duration supplementation seems of little use, mainly if the objective is to gain mass or relieve joint or tendon pain. Collagen supplementation can be combined with taking vitamin C.
It is, in fact, the cofactor of one of the enzymatic reactions leading to the synthesis of Collagen. It can also be used with a classic protein powder to access all the amino acids supporting physical exercise. If Collagen provides so many health benefits, it is probably because our body is constantly deficient in glycine. This collagen supplementation should be continuous, every day, all year round.
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