Collagen for muscle strength

Tier 3 — weak evidence · Performance claim

Collagen is missing key amino acids needed for muscle building and cannot replace complete protein sources like whey or eggs. A 2024 review of 13 trials found no significant effect on muscle strength or power. While collagen has benefits for skin and joints, it should never be marketed or used as a muscle-building protein supplement.

Dose: No dose recommendation — collagen is not a complete protein and adds no muscle-building benefit beyond what 0.4 g/kg whey or other complete protein per meal already provides. If your goal is muscle, prioritise whey/casein/EAAs over collagen.