Collagen peptides (type I, exercise recovery)

Tier 2 — promising · Tendon · Ligament · Exercise recovery

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