Collagen for runners – will it enhance recovery?
By Ashley Charlebois, Registered Dietitian, M.Sc.
Collagen is the most abundant protein in the body, found in connective tissues such as bone, ligaments, tendons, and skin. Its unique triple-helical structure allows tissues to be rigid, durable, and flexible, almost acting like a glue that helps hold cells, tendons, ligaments, and bones together. Although collagen is naturally produced by the body, its production decreases with age. Research suggests that collagen supplementation provides the amino acids needed for collagen synthesis, which may help runners recover more quickly from injuries and potentially reduce the risk of future injuries.
How Does Collagen Work?
While the exact mechanisms of collagen in the body are not fully understood, its effects seem closely tied to the specific amino acids that make up its structure. For example, glycine, one of the primary amino acids in collagen, plays a key role in muscle repair and recovery. However, glycine levels in the plasma tend to decrease after intense or prolonged exercise, which can hinder recovery. Glycine also has anti-inflammatory properties, meaning supplementing with collagen can help maintain higher glycine levels to support faster recovery. Another important amino acid found in collagen is proline, which is crucial for wound healing and maintaining cartilage health, thereby supporting joint function. These are just a few of the amino acids that make up collagen, each contributing to its wide-ranging benefits.
Is Collagen Beneficial for Runners?
Collagen supplementation may offer several benefits for runners, especially in the following scenarios:
- Injury recovery: Supports the repair of bone, skin, ligaments and tendons during injury rehabilitation supporting a faster return to running.
- Joint pain: May reduce activity-related joint pain, particularly after long runs or intense exercise.
- Tendonitis: Can assist with pain management in conjunction with rehabilitation exercises.
- Osteoarthritis: May help treat/prevent osteoarthritis in addition to other medical and nutritional interventions.
- Periods of high training: Support collagen production when the body struggles to keep up with protein turnover during intense training periods.
- Reduce fracture risk: May increase bone strength, especially for those with low bone mineral density (e.g. individuals with osteoporosis, and possibly menopausal women since they’re at higher risk for a drop in bone density).
Are There Any Cons to Taking Collagen?
Research into the use of collagen is still in its early stages. While the potential benefits for runners are promising, there’s still some uncertainty about how effective collagen is when compared to other high biological value proteins like whey protein.
Supplemental collagen, whether in powder or pill form, is very safe with minimal to no side effects. However, as with all supplements, there’s a risk since they are not monitored by Health Canada. Supplement manufacturers are not held liable should their products contain harmful substances, if the ingredients don’t match what’s listed on the label, or if they contain WADA-banned substances. To mitigate this risk, opt for third-party tested supplements (e.g., Informed Sport, NSF Sport). Ultimately, it’s up to you to choose a trusted product.
How to Use Collagen for Maximum Benefit?
The recommended dose is 15-20g taken 40-60 minutes before exercise, paired with a food high in vitamin C (e.g. strawberries, citrus fruit, kiwis, broccoli) to enhance absorption. Tendons and ligaments have limited blood supply, but exercise activates their ability to absorb the amino acids needed for recovery and repair. Taking collagen during the 40–60-minute window before exercise or rehabilitation helps maximize the delivery of amino acids to the areas of injury.
Collagen can also be consumed through food, which can be more cost-effective than supplements. Gelatin (e.g. Knox or McCormick) is considered a food product and can be a great alternative to collagen supplements. Try the recipe below for a collagen-rich snack!
As with any supplement, it’s always best to consult with a Registered Dietitian specializing in sport nutrition to ensure you’re taking a quality product at the appropriate dose, also ensuring there are no risks to adverse health for you specifically.
Happy running!
Collagen-Rich Jello
Ingredients:
- 80g gelatin (4 heaping tbsp)
- 1.5 cups 100% orange juice (or other high vitamin C juice)
Directions:
- Pour ½ cup juice into a bowl. Sprinkle gelatin over it. Allow to sit for 3-5 minutes.
- Heat the remaining juice in a saucepan until warm, but not boiling (otherwise you will lose the vitamin C benefits!). Add the gelatin mixture, stirring gently until dissolved. Pour into silicone molds or a tray and refrigerate for 1-2 hours.
- Remove from mold or tray, cut into pieces if needed. Divide the 80g by the number of pieces in your mold to calculate the amount of gelatine per piece – aiming for 15-20g in one serving.
- Store in the fridge for up to 5-7 days.