Collagen has long been associated with healthy skin and joints, but it’s also gaining attention for its role in muscle maintenance and development. Unlike traditional protein powders, collagen provides a unique blend of amino acids that target not only muscles but also the connective tissues that support them. Let’s explore the science behind how collagen aids muscle growth and why it’s an essential supplement for athletes and fitness enthusiasts alike.
Collagen’s Amino Acid Profile and Muscle Growth
Collagen is rich in specific amino acids that play crucial roles in muscle repair and maintenance. While it’s not a complete protein (it lacks certain essential amino acids), collagen complements other protein sources and provides unique benefits for muscle health.
Key Amino Acids in Collagen
- Glycine: Supports creatine production, which helps improve muscle strength and endurance.
- Proline: Aids in tissue repair and maintains the structural integrity of muscles and tendons.
- Hydroxyproline: Enhances collagen synthesis, promoting stronger connective tissues that support muscle function.
- Arginine: Improves blood flow and supports muscle recovery after exercise.
These amino acids work synergistically to repair microtears in muscles, strengthen connective tissues, and promote overall muscular health.
Collagen vs Traditional Protein Sources
While whey or plant-based protein powders focus on muscle protein synthesis, collagen targets the structural elements that make up and support muscles, such as tendons and ligaments. By strengthening these connective tissues, collagen reduces injury risk and improves long-term muscle performance.
Pairing collagen with a complete protein source ensures your body gets all the essential amino acids needed for optimal muscle growth and repair.
How Collagen Supports Muscle Maintenance and Development
1. Enhances Muscle Recovery
After intense workouts, collagen helps repair damaged muscle fibres and connective tissues, reducing soreness and improving recovery time.
2. Strengthens Tendons and Ligaments
Strong connective tissues allow muscles to perform better and reduce the risk of injuries during strength training or high-impact activities.
3. Promotes Lean Muscle Mass
Research shows that collagen supplementation can improve body composition, increasing lean muscle mass and reducing fat in combination with resistance training.
4. Improves Flexibility and Mobility
By supporting the elasticity of ligaments and tendons, collagen enhances your range of motion, making workouts more effective.
Scientific Studies on Collagen and Muscle Growth
A 2015 study published in The British Journal of Nutrition found that older men who supplemented with collagen while engaging in resistance training experienced a significant increase in muscle mass and strength compared to those who didn’t.
Another 2019 study in Nutrients highlighted collagen’s role in improving connective tissue integrity, enabling better support for muscle function and reducing exercise-induced injuries.
How to Incorporate Collagen into Your Routine
1. Pair It with Protein Post-Workout
Combine collagen with a complete protein, like whey or pea protein, within 30 minutes of exercising to maximise muscle repair.
2. Take It Daily for Consistency
For long-term muscle maintenance, include collagen in your daily routine, whether in a morning smoothie, coffee, or post-workout shake.
3. Add Vitamin C
Vitamin C enhances collagen synthesis, so pair your supplement with foods like oranges, strawberries, or a vitamin C tablet.
FAQs About Collagen and Muscle Growth
1. Can collagen replace protein powder for muscle building?
No, collagen complements but does not replace traditional protein powders. It supports connective tissues while other proteins provide essential amino acids for muscle growth.
2. Is collagen effective for older adults?
Yes, collagen is especially beneficial for older adults, helping maintain muscle mass and reduce age-related joint issues.
3. How long does it take to see results?
Most users notice improvements in muscle recovery and joint health within 4–8 weeks of consistent use.
Conclusion: Collagen for Long-Term Muscle Health
Collagen is more than just a beauty supplement—it’s a powerful tool for supporting muscle growth, recovery, and long-term fitness. By strengthening connective tissues and complementing traditional protein sources, collagen helps you achieve better results from your workouts while reducing injury risks.
At Benjamin Button, our marine collagen is packed with 10,000mg of high-quality collagen per serving, designed to maximise absorption and benefits. Incorporate collagen into your routine today and take your muscle health to the next level!
