The Importance of Collagen for Athletes
by Melinda Burris
Collagen is one of many, many popular dietary supplements on the market today. When it comes to dietary supplements, one must be wary, as these are not monitored by the Food and Drug Administration (FDA), giving marketers free rein to make claims these substances can deliver results with little or no proof. In the case of collagen, there are numerous types and forms and names so confusion among consumers is rife. This article explains the types of collagen available on the market today and discusses a new scientific study and the promising results that suggest collagen supplements might be beneficial in the prevention of common injuries in high-endurance athletes. You’ll also learn how you can get your body to produce more collagen naturally. So, read on to learn more!
What Exactly is Collagen?
Collagen is a molecule that serves as a protein building block in the human body. There are numerous different types of collagens found in the human body with scientific research suggesting there are some 28 varieties in humans and other mammals. Collagen is often associated with skin and wrinkle prevention, but this actually only refers to collagen type I.1,2
There are numerous collagen supplements available for purchase, most of them offering collagen types I, II, and III. According to health expert Leanne Jarvis, “Type I and type III are often grouped together because they are the most abundant and have similar bodily functions.”2 Types I and III can be sourced from bovine (cattle); type I can also be sourced from marine life such as fish or sharks. Jarvis points out that these two types of collagens—type I and II “make up 90% of the total collagen in the human body and are key in the maintenance of your skin, hair, bones, and muscles.”2 It is important to note that collagen is also present in cartilage, which is key to proper joint support and flexibility. For endurance athletes, it is important to avoid overuse so that joints do not become brittle and prone to injury. The type of collagen found in cartilage is type II.1
The Various Types and Forms of Collagen
Collagen is available in various forms including powder, liquid, gelatin, capsules, tablets, and bone broth. A common question that arises is what is the difference between collagen and collagen peptides? The simple answer is that while the body naturally produces collagen when we are young, after our twenties, collagen production slows.1,4 Collagen supplements can be difficult for the body to absorb. It is believed that collagen peptides are more bioavailable, which means the substance can enter the circulatory system and more easily have an effect on the body.
There is often confusion between collagen peptides and hydrolyzed collagen. The two terms are actually interchangeable and refer to “short chains of amino acids derived from collagen.”2 While the body cannot absorb collagen and therefore does not derive any benefit from the consumption of oral collagen, collagen peptides (also known as collagen hydrolysate) is broken down so that as stated previously, it can enter the bloodstream and work its way throughout the body. Why is this important for high-endurance athletes? Because they are susceptible to injury or strain from wear and tear from strenuous workouts and competition, it is thought that taking collagen peptides may aid in faster recovery times, bone, joint, and cell renewal as well as increased energy levels.
Benefits of Collagen for Athletes
A recent study published in the scientific journal Frontiers in Physiology was headed by Dr. Rob Erskine, a professor at Liverpool John Moores University who specializes in Sport and Exercise Sciences. Participants in the study were 17 members of an elite under-21 squad of a Football (soccer) Association Women’s Super League team.
Half of the participants were given 30 grams of hydrolyzed collagen (collagen peptides) liquid 3 x per week immediately following training. The placebo group was given a drink that had no collagen peptides but contained the same number of calories per dose. All participants were also given 500 mg. of vitamin C, which is believed to aid the body in absorbing and utilizing supplementary collagen. Participants engaged in a variety of exercises which included their regular training workout: on-field soccer practice, plyometrics training, and leg strengthening exercises.
The patellar tendon attaches the bottom of the kneecap to the top of the shin bone. Patellar tendonitis, often referred to as “jumper’s knee,” is a common injury suffered by female soccer players. With this in mind, the researchers examined the stiffness of the tendon band pre- and post-study using strength tests and ultrasound readings. The study findings demonstrated that the participants that were given collagen peptides with vitamin C showed a significant increase in stiffness of the tendon, which means the tendon was less prone to injury. While more research needs to be done on larger study groups, these results are promising.
While supplementation with collagen peptides and vitamin C may be beneficial in helping to prevent bodily injury or speed recovery times, it is an established scientific fact that the body does create collagen on its own when you eat a well-balanced diet. So, what food combinations should you consume if you are looking to increase your natural collagen production? The Cleveland Clinic recommends the Mediterranean diet, which is rich in vegetables, fruits, legumes, whole grains, and nuts with a variety of seafood, meat, poultry, and dairy in moderation.3 Remember with diet, moderation is always the key word!
References:
- The Guardian. (6 November 2022). Initially, I Thought It Was a Scam. Can Collagen Really Turn Back the Clock?
- Jarvis, L. (2023). Collagen vs. Collagen Peptides: What’s the Difference?
- Cleveland Clinic. (2023). Collagen.
