Is collagen good for muscle recovery?
Answer
No recovery claim exists for collagen, and it is a poor protein for muscle in any case: low in tryptophan and modest in essential amino acids, so it does not count towards a protein target.
Key takeaways
- Is there a recovery claim?
- No. Collagen carries no authorised claim of any kind.
- Is it useful as protein?
- Not for muscle. It is low in tryptophan and modest in essential amino acids.
- What is it associated with?
- Connective tissue rather than muscle, and even there no claim exists.
Two separate reasons this is a no
First, collagen carries no authorised health claim in the UK, for recovery or anything else. Vitamin C carries the claim in this category, for normal collagen formation.
Second, collagen is a poor protein for muscle specifically. It is technically protein and it is low in tryptophan and modest in the essential amino acids, so it does not usefully contribute to a daily protein target. A player taking 1200mg of it and counting it as protein is counting about a gram of an incomplete protein.
What collagen is associated with instead
Connective tissue: tendon, ligament, skin and bone, which are predominantly type 1 collagen. That is where the research interest sits and where the product makes sense as a purchase.
Futuro Labs Marine Collagen provides 1200mg of type 1 hydrolysed marine collagen with 12mg of vitamin C at 28p a day. Muscle recovery is a protein intake and sleep question, and magnesium contributes to normal protein synthesis at adequate intake.
The full version
- How much protein does a rugby player need?The figures by playing weight, and what food provides.
- Does collagen work for joints in rugby?The claim position across the category.
The product
Futuro Labs Marine Collagen
Futuro Labs Marine Collagen is the 1200mg type 1 marine one with the vitamin C that carries the claim, at 28p a day, fish derived and UK made to GMP standards.
- 1200mg type 1 hydrolysed marine collagen
- 12mg vitamin C and 1.5mg zinc, both 15% NRV
- UK made to GMP, lab tested for purity
- Fish derived. Collagen carries no claim
Sharper Rugby is published by Futuro Labs. If you buy through this link Futuro Labs earns from the sale. Prices are set by Amazon.
Questions players ask
Does collagen aid muscle recovery?
No claim exists, and it is a poor protein for muscle in any case.
Does it count towards protein intake?
Not usefully. It is low in tryptophan and modest in essential amino acids.
What is it actually associated with?
Connective tissue, which is predominantly type 1 collagen.
What protein should be used instead?
Ordinary complete protein sources, spread across three or four eating occasions.
Does magnesium touch this?
It contributes to normal protein synthesis at adequate intake, which is a contribution to a normal process.
What is the largest recovery lever?
Sleep, followed by total food intake, well ahead of any supplement.