Key Points of Collagen Post Exercise Article
- Adding whey protein collagen post exercise prevented the typical decline in plasma glycine levels seen with whey protein alone. Additionally, higher doses of collagen led to increased plasma glycine, indicating better support for connective tissue health.
- The study demonstrated a dose-dependent relationship where increasing the amount of collagen post exercise (5g, 10g, 15g) with whey protein showed progressively better outcomes in maintaining or increasing glycine levels during recovery.
- Thus, the combination of whey and collagen post exercise provided a more holistic recovery aid, supporting both muscle protein synthesis and the health of connective tissues, which could lead to improved overall recovery and performance.
Introduction
While whey protein is highly esteemed for its ability to build muscle due to its rich content of essential amino acids that enhance myofibrillar protein synthesis rates following exercise (Witard et al., 2014; Yang et al., 2012), it does not fully address the health of connective tissues. In contrast to building muscle, whey protein falls short of providing adequate support for connective tissue health. Given that whey lacks significant amounts of specific amino acids like glycine, which are critical for collagen post-exercise synthesis in connective tissues, its effectiveness in supporting overall connective tissue recovery can be limited.
Consequently, this shortcoming is crucial because strong muscles are only part of the equation—optimal joint health and mobility are equally essential. Furthermore, a new study by Aussieker et al. suggests that combining whey with collagen post exercise could bridge this gap, providing the “best of both worlds” in muscle and connective tissue recovery (Aussieker et al., 2024). Thus, while whey protein alone can significantly augment myofibrillar protein synthesis during recovery (Moore et al., 2009), its combination with collagen post exercise might offer a universal enhancement to both muscle and connective tissue health—potentially transforming post-exercise nutritional supplementation strategies for athletes.
Review of the Literature Collagen Post Exercise Recovery Strategies
Historically, protein supplementation has been focused predominantly on muscle recovery. Specifically, the ingestion of 20–25 g of whey protein post-exercise is known to significantly augment myofibrillar protein synthesis (Witard et al., 2014; Yang et al., 2012). However, studies have indicated that whey protein alone does not significantly impact the synthesis rates of muscle connective proteins. (Babraj et al., 2005)
Muscle collagen synthesis, critical for the structural integrity of tissues that transmit force and absorb impacts during physical activities (Heinemeier et al., 2009), does not respond as effectively to whey or milk protein ingestion alone (Balshaw et al., 2022; Martínez-Puig et al., 2023).
Collagen and its main components, glycine, and proline, play vital roles in connective tissue health, but whey protein contains very low doses of these collagen-forming amino acids. (Balshaw et al., 2022) Furthermore, collagen peptides have also been associated with wound healing potential, supporting their role in tissue repair and regeneration. Moreover, studies suggested that collagen peptide supplementation can enhance connective tissue recovery and reduce pain through increased collagen production. This is significant as collagen is a vital component of tendons, ligaments, and other connective tissues that support muscle function and integrity. (Kviatkovsky et al., 2022) Therefore, this makes the case for collagen post-exercise supplementation even more compelling.
Overview of the Study Protocol Combining Whey Protein and Collagen Post Exercise
The new study by Aussieker involved recreationally active men who ingested 30 g of protein of pure whey or blends of whey and collagen post exercise:
- 25 g whey + 5 g collagen;
- 20 g whey + 10 g collagen; and
- 15 g whey + 15 g collagen.
The subjects performed three sets consisting of eight repetitions at 80% 1RM. The last set was at 80% 1RM until failure. Resting periods of 2 min were allowed between all sets. Subsequently, blood samples were collected over a six-hour recovery period to measure plasma amino acid concentrations and investigate the impact on plasma glycine availability, a critical component for collagen post-exercise synthesis.
Results
The results of the study found that co-ingestion of collagen with whey protein prevented the decline in plasma glycine levels observed with whey protein alone. Notably, higher doses of collagen (10g and 15g) prevented this decline and increased plasma glycine levels, demonstrating a clear dose-dependent effect of collagen post exercise. Remarkably, the increase in available glycine suggests enhanced support for connective tissue synthesis and repair (Aussieker et al., 2024).
The study confirms that ingesting whey protein, with varying proportions of collagen, results in different postprandial amino acid responses, indicating the potential of collagen to complement whey protein by enhancing connective tissue recovery without compromising muscle protein synthesis (Gorissen et al., 2016; Aussieker et al., 2023).
Discussion
The findings suggest that while effective in stimulating muscle protein synthesis, whey protein is insufficient alone for optimal connective tissue recovery post-exercise. Therefore, these findings indicate that the typical formulation of whey protein supplements might be inadequate for complete recovery because they do not support the connective tissues adequately. Hence, collagen helps maintain glycine levels necessary for collagen synthesis in connective tissues. This study supports the hypothesis that combining whey and collagen post exercise provides a more holistic recovery nutrient profile, ensuring both muscle and connective tissue are optimally supported.
Practical Applications
For bodybuilders and fitness enthusiasts, incorporating a protein blend that includes whey and collagen post exercise can enhance overall recovery, improve joint health, and potentially prevent long-term connective tissue damage. Moreover, this strategy allows individuals to continue rigorous training regimes by supporting all muscular and skeletal health components. It may be beneficial to consume a high quality collagen peptide supplements with whey post exercise.
References
Aussieker, T., Janssen, T. A. H., Hermans, W. J. H., Holwerda, A. M., Senden, J. M., van Kranenburg, J. M. X., Goessens, J. P. B., Snijders, T., & van Loon, L. J. C. (2024). Coingestion of Collagen With Whey Protein Prevents Postexercise Decline in Plasma Glycine Availability in Recreationally Active Men. Int J Sport Nutr Exerc Metab, 1-10. https://doi.org/10.1123/ijsnem.2023-0264
Babraj, J. A. (2005). Collagen synthesis in human musculoskeletal tissues and skin. American Journal of Physiology-Endocrinology and Metabolism, 289(5), E864-E869. https://doi.org/10.1152/ajpendo.00243.2005
Balshaw, T. G.. (2022). The effect of specific bioactive collagen peptides on function and muscle remodeling during human resistance training. Acta Physiologica (Oxford, England), 237.
Heinemeier, K. M., Olesen, J., Haddad, F., Schjerling, P., Baldwin, K. M., & Kjær, M. (2009). Effect of Unloading Followed by Reloading on Expression of Collagen and Related Growth Factors in Rat Tendon and Muscle. Journal of Applied Physiology, 106(1), 178-186. https://doi.org/10.1152/japplphysiol.91092.2008
References
Kviatkovsky, S. A. (2022). Collagen Peptide Supplementation for Pain and Function: Is It Effective? Current Opinion in Clinical Nutrition & Metabolic Care, 25(6), 401-406. https://doi.org/10.1097/mco.0000000000000870
Martínez-Puig, D.. (2023). Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients, 15.
Moore, D. R.. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. The American Journal of Clinical Nutrition, 89(1), 161-168. https://doi.org/https://doi.org/10.3945/ajcn.2008.26401
Witard, O. C.. (2014). The American Journal of Clinical Nutrition, 99(1), 86-95. https://doi.org/https://doi.org/10.3945/ajcn.112.055517
Yang, Y. (2012). Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men. British Journal of Nutrition, 108(10), 1780-1788. https://doi.org/10.1017/S0007114511007422
