Summary: Exploring the Impact of Collagen Peptides on Muscle Recovery
- The study trial investigated the effects of specific collagen peptide supplementation combined with a 12-week concurrent training program on recovery from exercise-induced muscle damage involving 55 male participants.
- Interestingly, the specific collagen peptide supplement group significantly experienced faster recovery with improved markers related to maximal explosive and reactive strength. However, the study found no significant effects of collagen peptides protein on muscle soreness and body composition variables.
- Collagen peptides may improve certain aspects of muscle performance and recovery but do not significantly impact muscle soreness or alter body composition within the 12-week study period.
Introduction: Unveiling the Power of Collagen Peptides in Muscle Recovery
Creatine has long been celebrated as a pivotal supplement in sports history, renowned for its effectiveness in enhancing athletic performance and muscle recovery. Creatine is known for its ability to increase muscle mass, strength, and exercise performance. However, emerging research suggests that collagen peptide supplements might be stepping into the spotlight as the next big thing in sports nutrition.
Muscle recovery is a critical aspect of any training regimen, often dictating the pace and effectiveness of an athlete’s performance. Consequently, the faster you recuperate, the quicker you can return to the gym. Recent research has shed light on the role of specific collagen peptides (SCP) in enhancing this recovery process, particularly when combined with a structured training program. Recently, a new study titled “Influence of specific collagen peptides and 12-week concurrent training on recovery-related biomechanical characteristics following exercise-induced muscle damage” offers groundbreaking insights into this phenomenon of collagen peptides and muscle recuperation.(Bischof et al., 2023)
Collagen Peptides’ Role in Connective Tissue and Muscle Recovery
Collagen, the most abundant protein in the human body, plays a pivotal role in the structure and function of biological soft tissues. (J. Babraj et al., 2005) Additionally, it is the major protein in the extracellular matrix of musculoskeletal tissues, contributing to tissue function and health. (D’souza et al., 2020) As an integral component of connective tissue, collagen accounts for approximately 30% of the total protein mass in the human body. Additionally, collagen regulates connective tissue health, with preliminary data suggesting that gelatin and/or collagen may improve connective tissue health.
Unlike muscle proteins, collagen peptides mainly consist of glycine, proline, and hydroxyproline. Found in tissues like cartilage, tendons, ligaments, and muscles, collagen provides stability and protection, contributing to the structural integrity of these tissues. It plays a crucial role in enhancing force transmission, with a turnover rate of about 0.5–2% per day, influenced by signals from the surrounding extracellular matrix. Muscles are vital in remodeling intramuscular connective tissue, a key extracellular matrix component. (Holwerda & van Loon, 2022; Ricard-Blum, 2011)
Collagen Peptides and Muscle Protein Synthesis
As written on Evidence Based Muscle, collagen peptides do not stimulate muscle protein synthesis. Furthermore, collagen peptides have been shown to stimulate collagen synthesis, contrasting with other proteins like essential amino acids and whey, which do not significantly increase intramuscular connective tissue synthesis rates, even when combined with exercise. (J. A. Babraj et al., 2005; Dupuy et al., 2018; Holwerda et al., 2021)
Collagen and Muscle Recuperation
Several studies have investigated the effects of collagen peptide supplementation on muscle recovery, pain reduction, and functional improvements in individuals engaged in resistance training and endurance exercises. (Kviatkovsky et al., 2022; Denise Zdzieblik et al., 2015) Notably, tehse findings suggest that collagen peptides may contribute to reduced pain and improved training gains during resistance exercises. Additionally, studies have demonstrated that collagen peptide supplementation improves connective tissue recovery and pain through increased collagen production (Kviatkovsky et al., 2022)
Interestingly, two studies reported favorable effects of collagen peptides at 24 and 48 hours after participants engaged in an intense exercise routine. Participants underwent eight rigorous training sessions in a separate short-term crossover study. (Clifford et al., 2019; Prowting et al., 2021) These studies by Clifford et al. (2019) and Prowting et al. (2021) highlight the potential of collagen peptides in enhancing recovery post-exercise. Most collagen studies have been short term < 6 weeks; therefore, more long-term studies on collagen peptides need to be conducted.
Study Overview: The Effects of Collagen Peptides on Muscle Recovery
The study by Kevin Bischof and colleagues involved 55 predominantly sedentary male participants. They were assigned to consume either 15 g of specific collagen peptides or a placebo while engaging in a 12-week concurrent training program. The training consisted of resistance and endurance exercises tailored to improve lower body strength and overall fitness. The training program consisted of resistance and endurance exercises, including a 30-minute continuous run and lower-body resistance exercises tailored to improve lower-body strength and overall fitness.
This study investigated whether daily collagen peptides supplementation is superior to placebo in promoting recovery after a 3-month training intervention, focusing on performance tests like maximal strength, explosive muscle force, jumping ability, and muscle soreness.
The muscle-damaging protocol involved performing drop jumps, a type of plyometric exercise known for inducing muscle damage, especially in high volumes. Participants were required to complete 150 drop jumps. This high number of repetitions was chosen to ensure a significant muscle strain and damage level, providing a robust test for the recovery process.
Results: Collagen Peptides Improve Muscle Strength and Power Recovery
The group that took collagen supplements showed quicker muscle strength and power recovery. This means they regained their strength and performed jumps better and faster after the muscle-damaging exercise. However, both the collagen peptide group and the placebo felt the same level of muscle soreness, and there were no significant changes in their body fat or muscle mass. (Bischof et al., 2023)These results align with previous research, highlighting the benefits of collagen peptides in muscle strength and recovery. (D. Zdzieblik et al., 2015)
Practical Applications: From Theory to Practice with Specific Collagen Peptides
The implications of this study are far-reaching, especially for athletes and individuals engaged in regular physical training. Specific collagen peptide supplementation could significantly enhance recovery times and improve overall performance. This is particularly relevant for athletes who undergo intense training sessions and require quick recovery to maintain their training schedule and performance levels. However, it doesn’t make a difference in how sore muscles feel or in changing body fat or muscle mass.
Conclusion: A New Era in Muscle Recovery with Specific Collagen Peptides?
In conclusion, while creatine has long been the go-to supplement for athletes, collagen peptides are emerging as a potent alternative, especially in the context of muscle recovery and performance enhancement. This new era in muscle recovery research opens up exciting possibilities for more efficient and effective training regimens, potentially making collagen supplements the next big thing in sports nutrition. By combining collagen peptide supplementation with a structured training program, individuals can achieve better recovery outcomes, paving the way for more efficient and effective training regimens.
References
Babraj, J., Cuthbertson, D. J., Smith, K., Langberg, H., Miller, B. F., Krogsgaard, M., Kjær, M., & Rennie, M. J. (2005). Collagen Synthesis in Human Musculoskeletal Tissues and Skin. Ajp Endocrinology and Metabolism. https://doi.org/10.1152/ajpendo.00243.2005
Babraj, J. A., Cuthbertson, D. J., Smith, K., Langberg, H., Miller, B., Krogsgaard, M. R., Kjaer, M., & Rennie, M. J. (2005). Collagen synthesis in human musculoskeletal tissues and skin. Am J Physiol Endocrinol Metab, 289(5), E864-869. https://doi.org/10.1152/ajpendo.00243.2005
Bischof, K., Stafilidis, S., Bundschuh, L., Oesser, S., Baca, A., & König, D. (2023). Influence of specific collagen peptides and 12-week concurrent training on recovery-related biomechanical characteristics following exercise-induced muscle damage—A randomized controlled trial [Clinical Trial]. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1266056
Clifford, T., Ventress, M., Allerton, D. M., Stansfield, S., Tang, J. C. Y., Fraser, W. D., Vanhoecke, B., Prawitt, J., & Stevenson, E. (2019). The effects of collagen peptides on muscle damage, inflammation and bone turnover following exercise: a randomized, controlled trial. Amino Acids, 51(4), 691-704. https://doi.org/10.1007/s00726-019-02706-5
References
D’souza, Z., Chettiankandy, T. J., Ahire, M. S., Thakur, A., Sonawane, S. G., & Sinha, A. (2020). Collagen – Structure, Function and Distribution in Orodental Tissues. Journal of Global Oral Health. https://doi.org/10.25259/jgoh_4_2020
Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Front Physiol, 9, 403. https://doi.org/10.3389/fphys.2018.00403
Holwerda, A. M., Trommelen, J., Kouw, I. W. K., Senden, J. M., Goessens, J. P. B., van Kranenburg, J., Gijsen, A. P., Verdijk, L. B., & van Loon, L. J. C. (2021). Exercise Plus Presleep Protein Ingestion Increases Overnight Muscle Connective Tissue Protein Synthesis Rates in Healthy Older Men. Int J Sport Nutr Exerc Metab, 31(3), 217-226. https://doi.org/10.1123/ijsnem.2020-0222
Holwerda, A. M., & van Loon, L. J. C. (2022). The impact of collagen protein ingestion on musculoskeletal connective tissue remodeling: a narrative review. Nutr Rev, 80(6), 1497-1514. https://doi.org/10.1093/nutrit/nuab083
Kviatkovsky, S. A., Hickner, R. C., & Ormsbee, M. J. (2022). Collagen Peptide Supplementation for Pain and Function: Is It Effective? Current Opinion in Clinical Nutrition & Metabolic Care. https://doi.org/10.1097/mco.0000000000000870
References
Prowting, J. L., Bemben, D., Black, C. D., Day, E. A., & Campbell, J. A. (2021). Effects of Collagen Peptides on Recovery Following Eccentric Exercise in Resistance-Trained Males-A Pilot Study. Int J Sport Nutr Exerc Metab, 31(1), 32-39. https://doi.org/10.1123/ijsnem.2020-0149
Ricard-Blum, S. (2011). The collagen family. Cold Spring Harb Perspect Biol, 3(1), a004978. https://doi.org/10.1101/cshperspect.a004978
Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A., & König, D. (2015). Collagen Peptide Supplementation in Combination With Resistance Training Improves Body Composition and Increases Muscle Strength in Elderly Sarcopenic Men: A Randomised Controlled Trial. British Journal of Nutrition. https://doi.org/10.1017/s0007114515002810
Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A., & König, D. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr, 114(8), 1237-1245. https://doi.org/10.1017/s0007114515002810
Additional Information: Collagen Peptides Advanced: A Blend of Health Benefits
Collagen peptides, often sourced from grass fed sources, are celebrated for enhancing skin hydration and elasticity, reducing wrinkles and improving skin elasticity, supporting brittle nails, reducing joint pain, and other health problems. When combined with ingredients like vitamin C and hyaluronic acid, these supplements, available in forms like collagen powder and protein powder, can further support skin health and may aid in conditions like osteoporosis and osteoarthritis.
What are collagen peptides and how do they work?
Collagen peptides are small bioactive peptides derived from collagen protein. They work by stimulating collagen synthesis in the body, promoting healthy skin, hair, nails, and joint health. Collagen peptides also aid in muscle recovery by supporting tissue repair and reducing inflammation after exercise.