Is Collagen Worth the Hype for Strength, Recovery, and Muscle Growth?

Collagen is everywhere these days—from your Instagram feed to the shelves of your local supplement store. Touted as a miracle ingredient for everything from glowing skin to joint health, it’s now making waves in the fitness world.

But does it actually help with strength, hypertrophy, and recovery? Let’s break it down.

What You'll Find Out

• 🤓 What Is Collagen?

• 👉 The Claims: Strength, Hypertrophy & Recovery

• ✍️ A Skeptics View

• ✅ The Role Of Vitamin C

• 💪 Final Thoughts

THE LOWDOWN
What Is Collagen?

Collagen is the most abundant protein in your body, making up a significant portion of your skin, bones, tendons, ligaments, and cartilage. It’s rich in amino acids like glycine, proline, and hydroxyproline, which are essential for connective tissue health.

There are 28 types of collagen, but the most common in supplements are:

• Type I: Found in skin, tendons, bones, and ligaments. It’s the most abundant and is often used for skin health and wound healing.

• Type II: Primarily in cartilage, making it popular for joint health.

• Type III: Often found alongside Type I in skin, muscles, and blood vessels.

Supplemental collagen typically comes in hydrolyzed form (broken down into smaller peptides for easier absorption) and is derived from animal sources like bovine, marine, or chicken collagen.

PRINCIPLES
The Claims: Strength, Hypertrophy & Recovery.

• Strength & Joint Health: Collagen is often marketed as a way to support joint health, which is critical for strength training. A 24 week long, 2008 study by (Clark et al., 2008)[1], published in Current Medical Research and Opinion with the 147 subjects being “athletes with activity-related joint pain”, found that collagen supplementation reduced joint pain, potentially improving performance and recovery.

• Muscle Hypertrophy: While collagen isn’t a complete protein (it lacks some essential amino acids like leucine, which is critical for muscle protein synthesis), some studies suggest it may still play a role in muscle repair. A 2019 study by (Jendricke et al., 2019) [2], published in The British Journal of Nutrition found that collagen peptides, when combined with resistance training, increased muscle mass and strength in older adults. However, whey protein remains the gold standard for hypertrophy due to its superior amino acid profile.

• Recovery: Collagen’s amino acids are building blocks for connective tissue, which could aid in recovery from workouts. A 2021 study by (Turnagöl et al., 2021) [3], published in Nutrients showed that collagen supplementation improved recovery and reduced muscle soreness after exercise.

HOWEVER
A Skeptics View

While the research is promising, it’s not all sunshine and gains. Critics argue that:

• Collagen supplements are expensive, and you might get similar benefits from eating collagen-rich foods like bone broth or organ meats.

• The studies often involve small sample sizes or specific populations (e.g., older adults or athletes with joint pain), so results may not apply to everyone.

• Some research suggests collagen may not be effective for everyone. A 2020 review in Sports Medicine found mixed evidence on collagen’s benefits for muscle repair and growth, noting that more robust, large-scale studies are needed.

PRACTICAL APPLICATION
The Role Of Vitamin C

Vitamin C plays a crucial role in collagen synthesis. It’s a cofactor for enzymes that stabilize and cross-link collagen molecules, making it essential for collagen production in the body. A 2017 study by (Pullar, J. M., et al., 2017) published in The American Journal of Clinical Nutrition found that combining collagen with vitamin C enhanced collagen synthesis and improved skin elasticity. While this study focused on skin health, the same mechanism likely applies to connective tissue repair and recovery.

For better absorption and effectiveness, consider pairing your collagen supplement with a source of vitamin C, like citrus fruits, bell peppers, or a vitamin C supplement.

TL:DR
Final Thoughts

Collagen can be beneficial, especially if you’re looking to support joint health, reduce soreness, or improve recovery. However, it’s not a magic bullet for muscle growth or strength. If you’re already consuming enough high-quality protein (like whey or plant-based options), collagen might not be worth the extra cost.

For those with joint issues or looking to optimize recovery, it could be a worthwhile addition—just don’t expect it to replace your whey protein shake anytime soon.

SOURCES

• [1] - (Clark, K. L. et al.,2008). Current Medical Research and Opinion

• [2] - (Jendricke et al., 2019). The British Journal of Nutrition

• [3] - (Turnagöl et al., 2021). Nutrients

• [4] - (Pullar, J. M., et al., 2017). The American Journal of Clinical Nutrition

If you have any questions you’d like answered, topics you would like discussed, or perhaps some feedback, email them over to me at: [email protected]

For more updates: 👉 Facebook Page & Instagram

Don’t Keep Us A Secret
If you found this helpful, share the article with friends & spread the word.

If this was sent to you and you’d like to receive next week’s issue straight to your inboc, join the 2.4K others who read us weekly and sign up here 👉 Sign Up