We’ve previously explored collagen’s potential benefits for bone, muscle, and joint health in our article “Is Collagen Worth the Hype?” But what about improving your overall physical performance? Whether you or your clients are keen gym-goer, weekend warriors, or you just want to help clients reach their goals, you’re probably wondering if collagen supplements could give you that extra edge. Let’s take a further look into how collagen might influence athletic abilities, check out some recent scientific evidence, and find out if collagen truly can boost performance.
What Exactly Is Collagen?
Collagen is the most abundant protein in your body, making up a significant portion of your skin, bones, muscles, tendons, and ligaments. When it comes to athletic performance, collagen’s role becomes especially important because it contributes directly to the health and resilience of your connective tissues.
How Does Collagen Work in the Body?
Here’s where it gets interesting. Collagen supplementation, particularly hydrolysed collagen, is thought to work through specific metabolic pathways. When you consume collagen, especially the hydrolysed type, it breaks down into smaller peptides and amino acids like glycine, proline, and hydroxyproline. These are then readily absorbed by your gut and transported through your bloodstream to areas needing repair or regeneration, like tendons and muscles. This mechanism could theoretically improve performance by enhancing recovery, reducing joint pain, and boosting tendon elasticity and muscle function.
What’s Special About Hydrolysed Collagen?
When it comes to choosing a collagen supplement, you’ve got a few options. Hydrolysed collagen is especially popular because it’s broken down into tiny peptides that your body can easily absorb, making it more effective than standard collagen or gelatine supplements which have larger molecules and are harder for your body to process efficiently.
Putting Collagen to the Test
A recent study, conducted by Carlos Elvira Aranda and colleagues, set out to determine whether 24 weeks of hydrolysed collagen supplementation could improve body composition, neuromuscular fitness, and cardiorespiratory fitness in active adults aged between 45 and 65 years old. They focused specifically on adults experiencing osteoarticular discomfort (think joint pain and stiffness), making the study highly relevant for middle-aged fitness enthusiasts or those looking to stay active despite aches and pains.
In this randomised, double-blind, placebo-controlled trial, 90 active participants (45 men and 45 women) were randomly assigned to two groups. One group took 10 grams of hydrolysed collagen enriched with minerals and vitamins every morning, while the other group received a placebo made from maltodextrin. Neither the participants nor the researchers knew who was receiving which treatment to ensure unbiased results.
Throughout the 24-week trial, participants attended a structured training programme, which included two strength training sessions per week, involving exercises like bench presses, rows, leg presses, and bicep curls. They also performed one weekly cardiovascular session involving cycling at moderate intensity. Dietary guidelines were provided to ensure nutritional needs were met without influencing the results.
And the Results
The findings were pretty compelling. Both groups experienced improvements, but those taking collagen showed significant advantages:
- Body Composition: Participants taking collagen saw greater reductions in body weight, BMI, and fat mass, particularly noticeable in women undergoing menopause, a period notorious for unwanted fat gain. Men also benefited notably, experiencing significant increases in muscle mass, essential for maintaining strength and function as we age.
- Neuromuscular Fitness: When looking at muscle performance, those on collagen had significant improvements in countermovement jump (CMJ), indicating better explosive power and tendon elasticity. Interestingly, no significant group differences appeared in the squat jump test, suggesting collagen specifically enhanced movements involving stored elastic energy in tendons. Handgrip strength also notably improved in those taking collagen, especially among women.
- Cardiorespiratory Fitness: Collagen supplementation significantly boosted maximum oxygen uptake (VO₂max), a key measure of aerobic capacity and endurance. Men taking collagen also showed a marked improvement in anaerobic threshold, which is essential for higher-intensity exercise performance.
Moreover, collagen takers reported a dramatic reduction in joint and muscle discomfort with 72.1% reporting reduced pain, compared to just 10.3% in the placebo group. This decrease in discomfort likely encouraged participants to stick with their fitness regime, highlighting collagen’s potential role in promoting sustained physical activity.
Importantly, no adverse effects were reported, reinforcing the safety of hydrolysed collagen supplements.
Wrapping Up
Collagen isn’t just another trendy supplement—it genuinely holds promise for enhancing your physical performance and overall health. The study shows clearly that collagen supplementation, when combined with consistent training, delivers impressive benefits, especially for middle-aged adults experiencing joint discomfort or those looking to preserve their fitness levels. This means collagen could become a powerful tool in your toolkit, helping clients not only manage joint pain but also significantly improve their strength, agility, and endurance. Ultimately, adding a daily dose of 10 grams of hydrolysed collagen supplements, ideally enriched with vitamins and minerals, to a well-rounded training and nutrition strategy could make all the difference in maintaining an active, healthy lifestyle as we age.
Reference
Elvira Aranda C, De Castellar Sansó R, Lledó Rico L et al. Effects of 24 weeks of collagen supplementation in active adults: Impact on body composition, neuromuscular and cardiorespiratory fitness. Biology of Sport. 2025;42(3):197–209. Click here to review the full research article.
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