Is collagen good for workout recovery?
Answer
No recovery claim exists for collagen, and it is a poor protein for muscle in any case. It is associated with connective tissue rather than with muscle recovery.
Key takeaways
- Is there a recovery claim?
- No. Collagen carries no authorised claim of any kind.
- Does it work as recovery protein?
- No. It is low in tryptophan and modest in essential amino acids, so it does not count towards a protein target.
- What is it actually associated with?
- Connective tissue, which is predominantly type 1 collagen.
Two reasons this is a no
Collagen carries no authorised health claim in the UK, for recovery or anything else. Vitamin C carries the one available in this category, for normal collagen formation.
And as a protein it is incomplete: low in tryptophan and modest in the essential amino acids, so it does not usefully contribute to a daily protein target. A 1200mg serving is about a gram of an incomplete protein, which is not a recovery intervention by any reading.
Where it does sit
Connective tissue: tendon, ligament, skin and bone, which are predominantly type 1 collagen. That is where the research interest is and where the purchase makes sense.
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 total protein intake and sleep question, and magnesium contributes to normal protein synthesis at adequate intake.
What does shorten the week
Sleep first, particularly the two nights after a hard session, where a consistent wake time does more than a consistent bedtime. Total food intake second, because under eating on Sunday shows up on Tuesday. Then how the training week is structured around the fixture. None of those is bought.
The full version
- How much protein does a rugby player need?The figures by playing weight and what food provides.
- Marine collagen for rugby playersThe claim position and where the research sits.
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 help recovery?
No claim exists, and it is a poor protein for muscle.
Does it count towards protein?
Not usefully. It is incomplete and provides about a gram per serving.
What is it for then?
A daily intake of type 1 collagen with the vitamin C that carries the claim.
What carries the only claim here?
Vitamin C at 15 percent NRV, for normal collagen formation. Collagen itself carries none.