I. Introduction
Maintaining and increasing muscle mass and strength is crucial for overall health and well-being, particularly as we age. In recent years, collagen peptides have gained attention as a potential supplement to support muscle growth and enhance the effects of resistance training. This article aims to provide a comprehensive review of the current evidence on the role of collagen peptide supplementation in promoting muscle growth and strength, focusing on findings from high-quality human clinical trials.
II. Collagen: An Overview
Collagen is the most abundant protein in the human body, playing a vital role in the structure and function of various tissues, including skin, bones, tendons, and muscles (Oesser et al., 2016). There are several types of collagen, each with unique functions and distributions in the body. Collagen peptides, also known as hydrolysed collagen, are produced by enzymatically breaking down collagen into smaller, more easily digestible peptides, which have been shown to have high bioavailability (Skov et al., 2019).
Several potential mechanisms have been proposed to explain how collagen peptides may support muscle growth and strength. Firstly, collagen is rich in the amino acids glycine, proline, and hydroxyproline, which are important substrates for the synthesis of creatine, a compound that plays a crucial role in muscle energy metabolism (Brosnan & Brosnan, 2007). Additionally, collagen peptides have been shown to stimulate muscle protein synthesis and reduce joint pain, allowing for better training adaptations (Clifford et al., 2019).
III. Human Clinical Trials: Collagen Peptides and Resistance Training
A. Zdzieblik et al. (2015) study
In a randomised, double-blind, placebo-controlled trial, Zdzieblik et al. (2015) investigated the effects of collagen peptide supplementation in combination with resistance training on muscle mass and strength in 53 elderly men with sarcopenia. Participants were randomly assigned to receive either 15 g of collagen peptides or a placebo daily for 12 weeks, during which they also engaged in a resistance training program. The collagen peptide group experienced significantly greater increases in fat-free mass (2.9 ± 1.8 kg vs 1.5 ± 1.6 kg, p < 0.05), muscle strength (16.5 ± 12.9 kg vs 7.3 ± 13.2 kg, p < 0.05), and a reduction in fat mass (-5.4 ± 3.2 kg vs -3.5 ± 2.7 kg, p < 0.05) compared to the placebo group (Zdzieblik et al., 2015).
B. Oertzen-Hagemann et al. (2019) study
Oertzen-Hagemann et al. (2019) conducted a randomised, double-blind, placebo-controlled trial to examine the effects of collagen peptide supplementation on muscle mass, strength, and proteome composition in 25 young, recreationally active men. Participants consumed either 15 g of collagen peptides or a placebo daily for 12 weeks while engaging in a resistance training program. The collagen peptide group showed a more pronounced increase in body mass (2.6 ± 1.8 kg vs 1.2 ± 1.8 kg, p < 0.05), fat-free mass (2.6 ± 1.2 kg vs 1.4 ± 1.2 kg, p < 0.05), and muscle strength (14.4 ± 7.5 kg vs 9.1 ± 6.4 kg, p < 0.05) compared to the placebo group. Proteome analysis revealed that the collagen peptide group had 221 upregulated proteins, most of which were associated with contractile fibers, while the placebo group only had 44 upregulated proteins (Oertzen-Hagemann et al., 2019).
C. Limitations and future research directions
While these studies provide promising evidence for the beneficial effects of collagen peptide supplementation on muscle mass and strength in combination with resistance training, it is important to acknowledge the need for long-term studies to fully elucidate the effects in various populations. Additionally, future research should focus on determining the optimal dosage and duration of collagen supplementation for maximising muscle growth and strength gains. It is also crucial to emphasise that collagen peptide supplementation should be combined with a balanced diet and a well-designed resistance training program for optimal results.
IV. Potential Mechanisms Behind Collagen’s Effects on Muscle Growth
Several potential mechanisms have been proposed to explain the beneficial effects of collagen peptides on muscle growth and strength. One possible mechanism is the high content of the amino acids glycine, proline, and hydroxyproline in collagen, which are important substrates for the synthesis of creatine, a compound that plays a crucial role in muscle energy metabolism (Brosnan & Brosnan, 2007). Creatine supplementation has been shown to enhance muscle mass and strength gains in combination with resistance training (Kreider et al., 2017), suggesting that the increased availability of these amino acids from collagen peptides may support muscle growth through a similar mechanism.
Another potential mechanism is the stimulation of muscle protein synthesis and reduction in joint pain associated with collagen peptide supplementation (Clifford et al., 2019). Muscle protein synthesis is a key process in the development of muscle mass and strength, and its stimulation by collagen peptides may contribute to the observed benefits in human clinical trials. Additionally, the reduction in joint pain may allow for better adherence to and performance in resistance training programs, leading to greater muscle growth and strength gains over time.
However, it is important to note that further research is needed to confirm and expand on these potential mechanisms, particularly in the context of long-term collagen peptide supplementation and resistance training interventions.
V. Practical Implications and Recommendations
Based on the current evidence from human clinical trials, collagen peptide supplementation appears to be a promising strategy for enhancing muscle mass and strength gains when combined with resistance exercise training. The most commonly used dosage in these studies was 15 g of collagen peptides per day, consumed in conjunction with a resistance training program lasting 12 weeks or longer.
It is important to emphasise that collagen peptide supplementation should be combined with a balanced diet and a well-designed resistance training program for optimal results. While collagen peptides can provide important amino acids and support muscle growth, they should not be relied upon as the sole source of protein in the diet. Consuming a variety of high-quality protein sources, such as lean meats, fish, eggs, and dairy products, in addition to collagen peptides, can help ensure an optimal amino acid profile for muscle growth and overall health.
When considering collagen peptide supplementation, it is crucial to choose high-quality products from reputable manufacturers. Look for products that have undergone third-party testing to ensure purity and potency, and be cautious of any products making exaggerated or unsubstantiated claims.
As with any dietary supplement, it is always best to consult with a healthcare professional before starting collagen peptide supplementation, particularly for individuals with pre-existing health conditions or concerns.
VI. Conclusion
In conclusion, the current evidence from human clinical trials suggests that collagen peptide supplementation may enhance muscle mass and strength gains when combined with resistance exercise training. The high-quality protein provided by collagen peptides, along with their potential to stimulate muscle protein synthesis and reduce joint pain, make them a promising supplement for supporting muscle growth and overall health.
However, it is important to acknowledge that further research, particularly long-term studies, is needed to fully elucidate the effects of collagen peptide supplementation on muscle growth and strength in various populations. Additionally, optimal dosage and duration of supplementation should be established through future research.
Collagen peptide supplementation should be viewed as one component of a comprehensive approach to muscle growth and health, alongside a balanced diet, well-designed resistance training program, and overall healthy lifestyle habits. By incorporating collagen peptides into a holistic approach to health and fitness, individuals may be able to optimise their muscle growth and strength gains, leading to improved overall health and well-being.
Key Highlights and Actionable Tips
- Collagen peptides have gained attention as a potential supplement to support muscle growth and enhance the effects of resistance training.
- Human clinical trials have shown that collagen peptide supplementation, in combination with resistance training, can lead to significant increases in fat-free mass, muscle strength, and a reduction in fat mass compared to placebo.
- The most commonly used dosage in these studies was 15 g of collagen peptides per day, consumed in conjunction with a resistance training program lasting 12 weeks or longer.
- Collagen peptides are rich in the amino acids glycine, proline, and hydroxyproline, which are important substrates for the synthesis of creatine, a compound crucial for muscle energy metabolism.
- Collagen peptide supplementation should be combined with a balanced diet and a well-designed resistance training program for optimal results.
- Choose high-quality collagen peptide products from reputable manufacturers that have undergone third-party testing to ensure purity and potency.
- Consult with a healthcare professional before starting collagen peptide supplementation, particularly for individuals with pre-existing health conditions or concerns.
What is the optimal timing for consuming collagen peptides to maximise muscle growth and strength gains?
The optimal timing for consuming collagen peptides to maximise muscle growth and strength gains is still a topic of ongoing research. However, based on current evidence, it is generally recommended to consume collagen peptides within 30-60 minutes post-exercise, as this is when muscle protein synthesis rates are highest. Additionally, consuming collagen peptides before bedtime may also be beneficial, as it can help support muscle recovery and growth during sleep. Ultimately, consistency in supplementation and combining it with a well-designed resistance training program are key factors in optimising results.
Can collagen peptides be used as a sole source of protein for muscle growth, or should they be combined with other protein sources?
While collagen peptides can provide important amino acids and support muscle growth, they should not be relied upon as the sole source of protein in the diet. Collagen is an incomplete protein, meaning it lacks some essential amino acids that are crucial for muscle growth and overall health. Therefore, it is important to consume a variety of high-quality protein sources, such as lean meats, fish, eggs, and dairy products, in addition to collagen peptides. This helps ensure an optimal amino acid profile for muscle growth and recovery.
Are there any potential side effects or interactions to be aware of when supplementing with collagen peptides?
Collagen peptides are generally well-tolerated and considered safe for most people when consumed in recommended doses. However, some individuals may experience mild side effects such as digestive discomfort, bloating, or feelings of fullness. These side effects are usually temporary and can be minimised by starting with a lower dose and gradually increasing it over time. It is important to note that collagen peptides are derived from animal sources, so individuals with allergies or sensitivities to beef, fish, or eggs should exercise caution and choose collagen peptides sourced from appropriate alternatives. As with any dietary supplement, it is always best to consult with a healthcare professional before starting collagen peptide supplementation, particularly for individuals with pre-existing health conditions or concerns.
How do collagen peptides compare to other popular protein supplements, such as whey or plant-based proteins, in terms of their effects on muscle growth and strength?
Collagen peptides, whey protein, and plant-based proteins all have unique characteristics and potential benefits for muscle growth and strength. Whey protein is a complete protein source, containing all essential amino acids, and has been extensively studied for its ability to stimulate muscle protein synthesis and support muscle growth. Plant-based proteins, such as pea or rice protein, have gained popularity as a vegan-friendly alternative and have been shown to be effective in supporting muscle growth when consumed in sufficient amounts and combined with resistance training.
Collagen peptides, while incomplete proteins, have been specifically studied for their effects on muscle mass and strength in combination with resistance training. The unique amino acid profile of collagen peptides, particularly their high content of glycine, proline, and hydroxyproline, may offer additional benefits for connective tissue health and joint support. Ultimately, the choice of protein supplement depends on individual goals, preferences, and dietary restrictions. Combining various high-quality protein sources, including collagen peptides, can help optimise muscle growth and overall health.
Are there any specific populations that may benefit more from collagen peptide supplementation for muscle growth and strength, such as older adults or athletes?
Collagen peptide supplementation may be particularly beneficial for older adults and athletes. As we age, our body’s natural collagen production declines, which can contribute to age-related muscle loss (sarcopenia) and decreased bone density. Older adults may benefit from collagen peptide supplementation in combination with resistance training to help maintain and increase muscle mass, strength, and overall functional capacity.
Athletes, particularly those engaged in high-intensity training or sports that put stress on joints and connective tissues, may also benefit from collagen peptide supplementation. The potential for collagen peptides to support connective tissue health and reduce joint pain may help athletes better tolerate training loads and recover more effectively, ultimately supporting muscle growth and performance.
However, it is important to note that while these populations may see particular benefits, collagen peptide supplementation can be beneficial for a wide range of individuals looking to support muscle growth and overall health when combined with a balanced diet and appropriate exercise program.
References
Brosnan, J. T., & Brosnan, M. E. (2007). Creatine: Endogenous metabolite, dietary, and therapeutic supplement. Annual Review of Nutrition, 27, 241-261. https://pubmed.ncbi.nlm.nih.gov/17430086/
Clifford, T., Ventress, M., Allerton, D. M., Stansfield, S., Tang, J. C. Y., Fraser, W. D., Vanhoecke, B., Prawitt, J., & Stevenson, E. (2019). The effects of collagen peptides on muscle damage, inflammation and bone turnover following exercise: A randomized, controlled trial. Amino Acids, 51(4), 691-704. https://pubmed.ncbi.nlm.nih.gov/30783776/
Oertzen-Hagemann, V., Kirmse, M., Eggers, B., Pfeiffer, K., Marcus, K., de Marées, M., & Platen, P. (2019). Effects of 12 weeks of hypertrophy resistance exercise training combined with collagen peptide supplementation on the skeletal muscle proteome in recreationally active men. Nutrients, 11(5), 1072. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566884/
Oesser, S., Adam, M., Babel, W., & Seifert, J. (2016). Oral administration of 14C labeled gelatin hydrolysate leads to an accumulation of radioactivity in cartilage of mice (C57/BL). The Journal of Nutrition, 129(10), 1891-1895. https://doi.org/10.1093/jn/129.10.1891
Skov, K., Oxfeldt, M., Thøgersen, R., Hansen, M., & Bertram, H. C. (2019). Enzymatic hydrolysis of a collagen hydrolysate enhances postprandial absorption rate-a randomized controlled trial. Nutrients, 11(5), 1064. https://doi.org/10.3390/nu11051064
Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A., & König, D. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: A randomised controlled trial. British Journal of Nutrition, 114(8), 1237-1245. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4594048/
