Collagen for Active Types

Experiencing joint pain after a workout? Collagen can help.

BY REBECCA HEATON

As the most abundant protein in the body, collagen is a building block not just for healthy nails, hair and skin, but also for bones, tendons and ligaments. Collagen is an important component of cartilage, the tissue that cushions and support joints. As we age, this tissue wears down. For athletes and fit-minded people, this process occurs more rapidly, leading to joint pain and even arthritis.

Studies have shown that using collagen supplements can reduce joint pain and specific symptoms of osteoarthritis. One study looked at a group of athletes with pain in their joints related to athletic activities. Half of the participants were given collagen supplements while the rest received a placebo. After 24 weeks, results showed that those who consumed collagen experienced greater reduction in joint pain, both at rest and when walking.

“I think that collagen is most beneficial for people who are prone to injuries or are experiencing joint pain and receiving physical therapy or participating in a rehabilitation program for an injury,” says Nicole Rubenstein, a registered dietitian and certified specialist in sports dietetics with Racer’s Edge Nutrition. “To get the most out of a collagen supplement, I recommend taking it 30 to 60 minutes before a physical therapy session as the amino acids peak within the first hour after ingesting.” Rubinstein also recommends supplementing after a surgery to boost the healing process.

Rubenstein cites a 2018 case study published in the International Journal of Sports Nutrition and Exercise Metabolism in which a basketball player suffering from severe patellar tendonitis was given gelatin, a form of collagen, during his rehabilitation. After 18 months of targeted physical therapy and daily gelatin nutrition to boost collagen synthesis in the body, the athlete experienced a major decrease in pain and tenderness.

While exercise has long been recognized as a means to improve both quality and length of life, a paradox with active types is premature bone loss, which can lead to osteoporosis. Supplementing with collagen may support bone health by stimulating osteoblast (a cell that develops bone) activity to increase the production of the bone matrix, which is the essential framework for calcium mineralization. Collagen and calcium are the two main substances in your bones and combine to create both strong and flexible bones. The collagen is the softer part of your bones that is encased by the harder calcium mineral.

For best absorption when supplementing with collagen, Rubenstein recommends taking it with vitamin C as the body requires vitamin C in order for specific amino acids to produce collagen. In fact, some research finds that consuming 10 to 15 grams of collagen along with small quantities of vitamin C (about 50 mg, the amount in an orange) around workouts can double collagen production in the joints.

RECIPES WITH COLLAGEN

Creamy Chicken and Sun-Dried Tomato Instant Pot Soup

Healthy Breakfast Bowl

Chicken Pot Pie Soup

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