What is collagen and why is it important for athletes?
Collagen is the most abundant protein in the human body. It builds connective tissue – tendons, joints, cartilage, skin, bones and muscles. In people who are active in sports, the needs for maintenance and repair of these tissues are significantly greater. A lack of collagen can lead to slower recovery, joint pain, lower flexibility and even an increased risk of injuries.
As we age, the natural synthesis of collagen begins to decrease – a process that begins after the age of 25. For athletes, this means taking proactive measures to maintain tissues in optimal condition.
Key benefits of collagen for active athletes
1. Improved recovery after exercise
Collagen is actively involved in tissue regeneration after physical exertion. Taking collagen supplements stimulates the synthesis of new connective tissue, accelerating recovery after strength training, running, swimming and other sports. In addition, collagen helps reduce muscle soreness and shortens the time to full recovery.
2. Healthy joints and reduced risk of injuries
Athletes’ joints are under a lot of stress. Hydrolyzed collagen (collagen peptides) helps build and repair joint cartilage and tendons. Studies show that regular collagen intake can reduce joint pain and improve their flexibility – something extremely important for runners, weightlifters and athletes of all types.
3. Preserve and maintain muscle mass
Collagen contains amino acids such as glycine and arginine, which play a role in muscle building. Combined with physical activity, it supports anabolic processes and can help increase lean muscle mass – especially in people undergoing a calorie deficit or older athletes who have a harder time gaining muscle.
4. Improved skin and appearance
An active lifestyle often exposes the skin to external factors such as sun, wind and sweating. Collagen maintains the elasticity and hydration of the skin, which is not only an aesthetic plus, but also a functional factor during prolonged physical exertion.
What collagen should we choose?
Hydrolyzed collagen (peptides)
The most suitable for athletes is hydrolyzed collagen, which is quickly absorbed by the body and reaches directly to the muscles, joints and bones. Look for products with a clearly labeled type (usually type I and III for skin and muscles, type II for joints and cartilage).
With added ingredients
The combination of collagen with vitamin C enhances its absorption. Also, products with hyaluronic acid, magnesium and glucosamine are an excellent choice for maintaining joints and skin in optimal condition.
How and when to take it?
A daily intake of between 5 and 10 grams of collagen peptides is recommended. For best results:
In the morning on an empty stomach – for optimal absorption.
After training – in combination with protein or amino acids.
Evening before bed – supports recovery during sleep.
Many athletes combine collagen with their usual protein shakes, which is a convenient and effective way to include it in their daily regimen.
Collagen – a long-term investment in sports form
Maintaining muscle and joint structure in good condition is not a one-time act, but part of a long-term strategy for sports longevity. Whether you are a hobbyist, amateur or professional athlete – including collagen in your sports nutrition is a sensible and effective step.
