Collagen peptides (type I, exercise recovery)
What it is
Specific collagen peptides taken with vitamin C 30–60 minutes before exercise increase collagen synthesis in tendons and ligaments. The Shaw et al. 2017 AJCN trial (AIS, 8 healthy men) demonstrated doubled collagen synthesis (P1NP) when 15 g gelatin + 50 mg vitamin C was taken before a jumping-rope loading protocol. Subsequent smaller trials (Clifford 2019, Praet 2019, Lis 2023) suggest benefits for tendon/ligament recovery in athletes, though effect sizes and trial quality vary.
Dose
15 g collagen peptides + 50 mg vitamin C taken 30–60 min before exercise; the Shaw protocol for tendon health
Time of day & tips
Take 30–60 min before exercise with vitamin C — timing is critical for the tendon-loading benefit. The exercise itself provides the mechanical stimulus. Continue for at least 3 months for connective tissue remodelling.
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