Collagen Hydrolysate vs. Collagen Peptides: Which Is the Best Collagen for Athletes?
Collagen is one of the most popular sports supplements. As the most abundant protein in the body, collagen plays a key role in maintaining the strength and structure of connective tissues, including tendons, ligaments, and cartilage.
In this article, we'll explore collagen hydrolysate vs. collagen peptides and how collagen supplements may benefit athletes, from improving joint integrity to enhancing muscle recovery and bone health. We'll also discuss how to incorporate collagen into your routine and what to look for in a high-quality collagen supplement.
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What is Collagen?
Collagen is the most abundant protein in the human body and is a structural component of skin, muscles, organs, bones, and connective tissues. While there are many types of collagen found in the human body, the five most common types are:
Type I: The most common type. Found in all types of connective tissue.
Type II: Found in the cartilage of joints.
Type III: Found in organs (e.g., the lining of the intestines), blood vessels, and muscles.
Type IV: Essential component of the skin.
Type V: Found in the eyes, placenta, hair, and skin.
Collagen contains high amounts of three amino acids — glycine, proline, and hydroxyproline. All types of collagen provide strength and flexibility, making it extremely important for athletic performance and injury prevention.
Collagen Hydrolysate vs. Collagen Peptides:
What's the Difference?
If you're searching for your next collagen supplement, you may wonder if there's a difference between collagen hydrolysate vs. collagen peptides. The terms can be used interchangeably, and both refer to collagen that has been broken down (hydrolyzed) into smaller, more easily absorbed amino acids (peptides = short chains of amino acids), which are the building blocks of protein. This makes it more bioavailable and allows the body to use it more efficiently for tissue repair and regeneration.
Benefits of Collagen for Athletes
Collagen has surged in popularity with athletes due to its potential benefits in supporting joint health, enhancing muscle recovery, and improving bone health. Since intense training stresses the joints and connective tissues, a collagen supplement could help maintain their function and integrity.
Joint health and mobility
A 2021 systematic review found that people who took a collagen supplement had less joint pain and better joint function. They also found that these results were especially pronounced when collagen was combined with an exercise program.
Another study from 2023 found that middle-aged active adults who took between 10 and 20 grams of collagen daily for six to nine months had reduced pain levels and improved activities of daily living (self-care tasks necessary for living independently). They also found that collagen supplementation was associated with improved physical and mental health. While collagen may not affect mental health directly, it could improve it by reducing pain and enabling people to continue living independently.
Finally, a study from 2019 found that taking specific collagen peptides alongside a calf-strengthening program may speed up recovery and improve symptoms in people with Achilles tendinopathy. Given how common and debilitating this injury is for athletes, collagen could be a key component of a supplementation plan to optimize recovery and prevent injury.
Muscle soreness and recovery
Some studies have looked at the effect of collagen supplementation on exercise performance and recovery from muscle soreness. A 2015 study where recreationally active men took 3 grams of collagen daily for 6 weeks found that collagen supplementation was associated with moderately better recovery, moderately reduced discomfort, and a substantial reduction in pain with movement.
A 2019 study looking at the effect of taking 20 grams of collagen daily for 7 days before and 2 days after strenuous exercise found that muscle soreness was significantly reduced 24 hours and 48 hours after exercise when people took the collagen supplement.
Finally, a 2024 systematic review and meta-analysis found that long-term collagen supplementation was associated with improved tendon structure, muscle mass, maximal strength, and recovery following exercise-induced muscle damage.
Bone health
Collagen may also protect against age-related bone loss. A small study of 131 postmenopausal women found that taking 5 grams of collagen daily for 12 months was associated with significantly increased bone mineral density.
How to Use Collagen for Athletes
Most research suggests taking at least 5 grams of collagen daily to see results. Studies also show that combining collagen supplements with a source of vitamin C helps stimulate collagen production in the body.
A 2016 study found that taking 15 grams of collagen with 48 milligrams of vitamin C one hour before engaging in exercise was associated with significant increases in collagen production in the body.
We suggest taking 5 to 20 grams of collagen with 50 milligrams of vitamin C one hour before training for best results. In addition, it's best to take collagen for at least three months to see benefits.
Choosing the Best Collagen for Athletes
Collagen comes in several forms, but the most popular is a powdered form that can be mixed into smoothies, coffee, or protein shakes. Capsules also offer a convenient option, although you typically need to take several capsules to reach an effective dose (in contrast, many collagen powders contain about 10 grams of collagen in a single scoop).
Before choosing a collagen supplement, it's important to understand the difference between “beauty collagen” products and “athletic collagen” supplements. While athletic collagen supplements typically contain vitamin C, turmeric, or other sport-supporting nutrients, beauty collagen often contains nutrients to support hair, skin, and nail health, like biotin or hyaluronic acid. In addition, athlete's collagen contains a slightly different peptide profile that is specifically chosen to support physical activity by targeting soft tissues like tendons and ligaments as well as cartilage and joint health - common concerns amongst athletes and active individuals.
When choosing a high-quality collagen supplement, athletes need to look for supplements that have third-party testing and certifications to ensure purity, potency, and effectiveness.
Some certifications to consider include:
NSF Certified for Sport: This certification ensures a product is free from banned substances and meets strict safety and quality standards for athletes.
USP Verified: The United States Pharmacopeia (USP) verifies that supplements contain the ingredients listed on the label, meet purity standards, and do not contain harmful contaminants.
Informed Choice / Informed Sport Certified: These programs test supplements for banned substances and ensure they meet strict quality and safety standards, making them a trusted choice for competitive athletes.
Choosing a collagen supplement with one or more of these certifications can provide peace of mind and ensure you get a safe and effective product that doesn't contain banned substances if you are competing.
One final thing to remember is that collagen is an incomplete protein, meaning it doesn't contain all the essential amino acids. For this reason, collagen should not be substituted in place of a complete protein powder for those looking to meet their protein needs with a supplement.
My favorite collagen supplement: RNWY Foundation (use code LAURENC15 for 15% off). It's Informed Sport Certified, meaning every batch is tested for banned substances and contaminants.
Final Thoughts
Collagen can be a valuable supplement for athletes thanks to its ability to support joint health, muscle recovery, and bone health. Additionally, when paired with vitamin C, collagen supplementation has been shown to promote tissue repair by increasing collagen production in the body, making it a smart choice for athletes.
It's important to remember that when it comes to collagen hydrolysate vs. collagen peptides, the terms are interchangeable and are both names for the same highly absorbable form of collagen.
To get the most out of collagen, blend it into a pre-workout shake or take it alongside vitamin C. If you're looking for personalized guidance, book a 1:1 appointment with a sports dietitian or join the Nutrition for Runners group to optimize your fueling and recovery.