In one 2008 study, collagen supplementation helped manage exercise-related joint pain4 in a group of physically active individuals.* A more recent study found that daily intake of collagen peptides moderately helped manage muscle soreness5 after jumping exercises, suggesting it might aid in overall athletic performance.* There’s also evidence6 of collagen peptides playing a role in managing activity-related knee pain in young athletes.* Researchers speculate that collagen peptides support collagen synthesis in articular cartilage, which could help micro-injuries caused by physical activity.* Here’s the thing: As we get older, our bodies stop building bone. Instead, the opposite happens, and “bone density naturally decreases over time,” says Backe. This increases your risk for osteoporosis, making you more prone to fractures and breaks. “From early adulthood and onward, it’s all about preventing and maintaining what you have,” adds Lindsey Kane, R.D. Exercise is undoubtedly one of the best ways to do this. However, encouraging bone health by consuming essential nutrients—like collagen—could also help your bones function safely during exercise.* With healthy natural collagen levels, your arteries are less likely to become fragile. “In terms of exercise, this ensures your muscles are receiving enough nutrients and oxygen10 throughout your workout,” notes Backe. While you’re at it, check in with your collagen-supporting nutrients. Results from a lab study11 suggest that vitamin-C-rich gelatin could support tissue repair (along with injury prevention).* And according to Liz Wyosnick, M.S., RDN, foods or supplements containing collagen—along with collagen-boosting nutrients like vitamin C—can be beneficial when you’re healing from a surgery or injury of the bone, skin, or ligament.* During the healing process, “the body is in a high metabolic state and protein needs increase,” explains Wyosnick. Enter collagen-containing foods, which can help you meet these protein requirements. Just remember, collagen by itself isn’t a complete protein, so supplements shouldn’t replace your post-workout protein source, says Wyosnick.
