The Muscle Mag
The study, published in the journal Nutrients,, provides further evidence supporting the use of collagen for skeletal muscle health by examining the impact of collagen peptides on muscle damage and fatigue caused by physical exercise.
Researchers from Brazil noted, “The scientific literature consistently demonstrates that low molecular weight collagen peptides can improve muscle strength and recovery, reduce markers of muscle stress and inflammation, and offer a practical non-invasive approach to supporting skeletal muscle health.”
They added, “These benefits are enhanced when collagen supplementation is incorporated into a holistic lifestyle and exercise routine.”
Collagen and exercise
Studies show that collagen makes up a third of total human protein, maintaining the health of connective tissues, skin, and tendons.
Collagen is crucial for tissue strength and regeneration, playing a key role in reducing injury risk in sports and exercise, aiding in recovery, and promoting muscle growth.
The high concentration of the amino acids glycine, proline, and hydroxyproline forms collagen’s unique triple-helix structure, which the body breaks down into smaller peptides that are easily absorbed by the digestive tract.
Most collagen supplements consist of smaller peptides derived from animal bone and cartilage. Alternatively, vegan forms produced from genetically modified yeast and bacteria are becoming more prevalent.
Study details
The researchers analyzed eight trials involving 286 participants that met the inclusion criteria. All studies used hydrolyzed collagen or collagen peptides in human subjects.
The findings revealed positive outcomes for smaller peptides in all studies. Collagen peptides with lower molecular weights, especially those between 2,000 and 3,500 daltons, showed improved bioavailability as they could pass through membranes more easily via passive diffusion. These smaller peptides demonstrated higher overall exposure in the plasma over time compared to larger peptides, indicating better absorption by the body.
The researchers stated, “Collagen peptides with lower molecular weights exhibited superior pharmacokinetic properties, emphasizing the importance of selecting supplements based on their molecular weight to maximize therapeutic potential in muscle health applications.”
The researchers acknowledged variations in participants’ baseline characteristics, such as age, fitness, and muscle mass, which could influence the extent of muscle damage and response to supplementation.
They also recognized that the bioactive properties of collagen supplements and the timing of consumption in relation to exercise could impact the results. Further standardized studies are necessary to elucidate the underlying mechanisms.
Source: Nutrients 2024, 16(19), 3403
doi: doi.org/10.3390/nu16193403
“The effects of collagen peptides as a dietary supplement on muscle damage recovery and fatigue responses: An integrative review”
Authors: P.A. Querido Inacio et al.
