Collagen, a functional revolution in fitness

The Hindu

4 hours ago

It's 6:30 am.
My client — an elite athlete — walks into my clinic with aching knees after a 12 km run. He's in peak physical shape, gets eight hours of sleep, and follows a near-perfect whey-based recovery regime. Yet, the chronic joint soreness persisted. So did early signs of skin sagging at just 29. Why?
The solution, surprisingly, wasn't more protein powder — but collagen.
As a sports nutritionist with two decades under my belt, I've lived through every trend: BCAAs, glutamine, casein, vegan blends, and of course, whey protein's dominance. But in the last five years, collagen has emerged not as a fad, but as a functional revolution in athletic recovery, longevity, and injury prevention.
Let's break down the real science and reason why athletes across the globe — from runners and CrossFitters to swimmers — are choosing collagen as their primary performance protein.
What exactly is collagen?
Collagen is the most abundant protein in your body. It accounts for about 30 per cent of total protein and acts as the structural scaffolding for your skin, bones, tendons, ligaments, cartilage, and even your gut lining. Think of it as the internal glue that keeps your body resilient and springy — the kind of resilience every athlete needs.
Unlike whey, which is a complete milk-derived protein rich in muscle-building amino acids like leucine, collagen focuses on tissue repair rather than just hypertrophy. Its amino acid profile is rich in glycine, proline, and hydroxyproline — the triple threat responsible for collagen's repair magic.
Let me be clear — whey protein still has its place. It's anabolic, quickly absorbed, and supports lean muscle mass. But here's what most sportspeople aren't told:
 Whey does nothing for connective tissue. Muscle growth is just one part of performance. Your tendons, ligaments, fascia, and joints don't benefit from leucine the way they benefit from glycine and proline.
 Whey can trigger digestive issues. Many of my clients with dairy sensitivities experience bloating, acne, or fatigue with regular whey use.
 It's short-term focused. Whey helps you recover muscle. Collagen helps you sustain your body through years of training.
If you're serious about building not just muscle, but a body that lasts — collagen fills the gap that whey leaves behind.
Backed by research
Still sceptical? I was too, until I delved into clinical studies:
 Joint Health: A 24-week study published in the Current Medical Research and Opinion journal found that collagen supplementation reduced joint pain in athletes with activity-related discomfort. Participants taking 10 grams of collagen daily reported significantly less pain during movement.
 Tendon and Ligament Support: Collagen, when paired with Vitamin C pre-training, has been shown to improve tendon stiffness and reduce injury risk. This is game-changing for high-impact sports like football, tennis, and long-distance running.
 Skin and Recovery: Collagen stimulates fibroblast activity in the skin, supporting wound healing and tissue regeneration — both essential for post-game recovery and injury management.
 Bone Density: Collagen peptides can increase bone mineral density, especially crucial for female athletes prone to bone stress injuries or menstrual irregularities.
In my clinic, I've worked with many athletes. After integrating collagen into personalised recovery plans, I've observed:
 Faster injury rehabilitation
 Less joint stiffness after heavy lifting or long runs
 Improved skin quality, especially in endurance athletes exposed to oxidative stress
 Better gut health, especially when collagen replaces whey for those with intolerance
One elite female swimmer in her late 30s told me, 'Whey helped my muscles, but collagen saved my shoulders.'
Another pro cricketer said his chronic elbow pain reduced in just three weeks after switching to a collagen–Vitamin C routine post-training.
Tips on how to use collagen
If you're ready to make the switch or even pair it with your current whey, here's what I recommend:
 Dosage: 10 to 15 grams of hydrolysed marine or bovine collagen peptides daily is optimal for most athletes.
 Timing: The best time to take collagen is 30 to 60 minutes before a workout, especially when combined with Vitamin C to enhance absorption and tissue targeting.
 Form: Look for flavourless, odourless collagen peptides that mix easily into your black coffee, smoothie, or even parathas and idlis.
 Stacking: You can still take whey post-workout for muscle synthesis, but take collagen earlier in the day to support joint, tendon, and skin repair.
Marine vs Bovine: What's best?
I recommend marine collagen for most athletes because it's Type I dominant — the type most prevalent in skin, tendons, and bones. It also has superior bioavailability, meaning your body absorbs it more efficiently. It's ideal for those who want clean, heavy-metal-tested, sustainable options. Bovine collagen, known for its Type I and III collagen content, offers excellent support for skin and gut health. However, due to religious preferences in India, many individuals may choose to avoid bovine sources and opt for marine instead. Clean sourcing, no additives, and third-party testing are non-negotiable.
The biggest myth is that collagen is only for glowing skin. That's like saying protein is only for bodybuilders. As a performance nutritionist, my job is to help athletes last longer, heal faster, and age better. Collagen helps regenerate soft tissue, protect your joints, and even reduce inflammation through glycine pathways. In a world where ACL tears, shoulder impingements, and overuse injuries can end dreams, collagen is not a beauty supplement. It's a biomechanical insurance policy.
Collagen isn't a trend — it's a return to what your body needs, but modern diets lack. It's not a competitor to whey — it's the missing counterpart.
If you're an athlete or an everyday warrior who wants to train smarter, heal better, and age powerfully, start thinking beyond biceps. Start thinking about fascia, ligaments, cartilage, and recovery.
Collagen is not optional anymore — it's essential.