The Athlete’s Guide to Recovery with Collagen Powder

1. Joint and Connective Tissue Health

• Collagen makes up a significant portion of tendons, ligaments, and cartilage.

• Supplementing with collagen (especially hydrolyzed collagen or collagen peptides) can support the repair and maintenance of these structures, reducing the risk of injury and improving joint resilience.

Evidence: Studies show that taking 10–15 grams of collagen peptides daily, especially with vitamin C (which helps collagen synthesis), may reduce joint pain and improve function over time.

2. Injury Recovery

• Collagen may accelerate recovery from soft tissue injuries by providing the building blocks needed for tissue repair.

• It may also help improve outcomes in rehab protocols when combined with physical therapy.

3. Muscle Mass and Strength

• Collagen is not a complete protein (low in leucine and some essential amino acids), but it still contributes to overall protein intake.

• Some studies suggest it may help improve lean body mass and strength when combined with resistance training, especially in older athletes or those with joint issues.

4. Bone Health

• Athletes under high training loads (especially females) may be at risk for low bone mineral density.

• Collagen supports bone matrix development, potentially contributing to stronger bones over time.

5. Skin and Tendon Elasticity

• For sports with high impact or repetitive motion (e.g., running, gymnastics), collagen may support skin and tendon resilience, reducing microtears and inflammation.