From the Guidelines
The current evidence does not strongly support that collagen peptides can reliably prevent injuries before tendon loading, though they may offer some potential benefits for tendon health. Collagen peptide supplements (typically 15-20 grams daily, taken 30-60 minutes before exercise) may help support tendon structure and function when combined with appropriate training 1. These supplements provide amino acids like glycine, proline, and hydroxyproline that serve as building blocks for the body's own collagen production. Some research suggests that taking collagen peptides before exercise might enhance collagen synthesis in tendons and potentially improve their mechanical properties over time. However, injury prevention depends on multiple factors including proper training progression, adequate recovery, appropriate biomechanics, and overall nutrition status.
Key Considerations
- Collagen supplementation should be viewed as a potential complementary approach rather than a primary prevention strategy.
- For those interested in trying collagen peptides, consistency is important as any potential benefits would develop gradually over weeks to months of regular use.
- It is essential to note that the provided evidence does not directly address the question of consuming collagen peptides an hour before tendon loading to prevent injuries, but rather discusses the general role of nutrition in rehabilitation and the potential benefits of collagen peptides for tendon health 1.
Recommendations for Tendon Health
- Rest and avoiding activities that worsen pain are crucial for tendon healing.
- Tensile loading of the tendon stimulates collagen production and guides normal alignment of newly formed collagen fibers.
- Eccentric exercise has proved beneficial in Achilles tendinosus and patellar tendinosus and may be helpful in other tendinopathies.
- Cryotherapy, such as icing, can provide short-term pain relief and may reduce swelling and pain in cases of acute inflammatory tendinopathies.
From the Research
Collagen Peptides and Tendon Loading
- The study that found consuming collagen peptides an hour before tendon loading prevents injuries could not be directly identified from the provided evidence.
- However, several studies have investigated the effects of collagen peptides on tendon health and injury prevention:
- A scoping review 2 found that collagen peptides may be beneficial in the clinical management of tendinopathies, exerting anti-inflammatory effects and improving tendon healing.
- A critically appraised topic 3 found that exercise combined with collagen supplementation can improve Achilles tendon structural and mechanical properties and diminish patient-reported pain.
- A double-blind placebo-controlled study 4 found that collagen peptide supplementation did not enhance resistance training-induced tendinous tissue remodeling in healthy young men.
- A study 5 found that a mixture of vitamin C, collagen peptides, resveratrol, and astaxanthin had anti-inflammatory and antioxidant effects in tenocytes, which could contribute to the prevention or treatment of tendinopathies.
- A scoping review 6 found that vitamin C supplementation, alone or in combination with other compounds, can increase collagen synthesis and improve tendinopathy recovery.
Key Findings
- Collagen peptides may have anti-inflammatory and antioxidant effects that can benefit tendon health 2, 5.
- Exercise combined with collagen supplementation can improve tendon properties and reduce pain 3.
- However, the evidence is not consistent, and more research is needed to fully understand the effects of collagen peptides on tendon health and injury prevention 4.