Should collagen be taken before or after training?
Answer
The research protocols place it about an hour before loading exercise, not after. That is research rather than an authorised claim, and the capsule dose is a fraction of what those protocols use.
Key takeaways
- Before or after?
- The research uses before. No authorised claim distinguishes the two, because collagen carries no claim at all.
- Why before?
- The reasoning is amino acid availability at the moment tissue is loaded, given that tendon has a poor blood supply.
- Does the capsule dose match?
- No. The protocols use several grams and a capsule serving is around one, which is stated plainly here.
What the protocol says
The work most often cited gives gelatin or hydrolysed collagen with vitamin C roughly an hour before a short bout of loading exercise. The reasoning is that connective tissue has a poor blood supply and may benefit from raised amino acid availability at the point of loading.
It is research rather than an authorised claim, and the doses used are several grams. Futuro Labs Marine Collagen provides 1200mg per two capsule serving at 28p a day, which is a fraction of that.
What to do in practice
If following the research interests you, take it before training on training days and understand what you are following. If it does not, take it at whatever consistent point gets remembered.
Across a season, a serving taken daily at breakfast produces a higher total intake than one taken precisely before two sessions a week and forgotten on the other five days.
The full version
- When to take collagen around rugby trainingThe full timing page, including what happens on non training days.
- Collagen powder or capsules for rugby players?The dose gap between formats, in full.
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
Is before training better?
The research uses before. No authorised claim distinguishes the two.
Does it matter on rest days?
There is no loading bout to time around, so take it at the usual time.
Does the capsule dose match the research?
No. The protocols use several grams and a capsule serving is around one.
Does vitamin C need to be taken with it?
The protocol includes it, and vitamin C carries the only authorised claim available in this category.
What about on non training days?
There is no loading bout to time around, so take it at the usual point.