Introduction

Muscle damage is one of the main reasons athletes limit the amount of training they perform on an everyday basis with the belief that it will enhance their performance. The main focus always has to be on how to get back into better shape, and this is something that can be very useful for any athlete. Lately, some athletes have been using marine collagen supplements because of the collagen’s attributes on muscle repair and soreness. So, is there evidence to confirm the efficiency of marine collagen in supporting athletic recovery?

What is Marine Collagen?

Collagen, for instance, is the most abundant protein, and it contributes to 30 percent of an individual's total protein mass. Among them, it develops connective tissues in the body, such as tendons, ligaments, skin, bones, and muscle. This protein provides the necessary support and elasticity to these tissues. Marine collagen can be derived from fish parts such as scales and skin, and it is made mainly of type 1 collagen blended with amino acids such as glycine and proline. FOR advocates posit that marine collagen is easily absorbed into the body, and this makes it be assimilated within the shortest time possible.

Benefits of Marine Collagen

The claims that have been made about the use of collagen supplements, especially for athletes, are mostly concerned with muscle repair and a decrease in the soreness of muscles after strenuous activities such as weight-lifting, sprinting, or any sporting activities. Here are some of the proposed mechanisms behind using marine collagen for athletic recovery: 

- Promotes Muscle Protein Synthesis - Additional proteins such as collagen promote a rise in rates of muscle protein synthesis, increasing the body’s ability to repair damaged muscle tissue due to exercise exertion.

- Fight inflammation - The amino acids derived from collagen might help to lower some inflammatory cytokines that ramp up muscle discomfort following the post-training sessions.

- Possible benefits for Tendon/Ligament Health - Considering collagen as an essential structural protein of connective tissues, it might help maintain the health of tendons and ligaments that are most commonly associated with overuse injuries.

- Contributes to Quick Muscle Repair: By enhancing the rate at which muscles are rebuilt and inflammation is lowered, collagen could help athletes get back to training more quickly.

Summary of the Key Findings of the Research

Although the rationale of marine collagen and recovery has its theoretical support, what does the literature review on this matter look like? To date, only several small-scale works have been committed to collagen and athletes. However, the early results are promising: 

- A cross-sectional study in 2019 adopted the use of collagen hydrolysate in a dose of 10 grams per day for 6 weeks in 18 elite male athletes. The collagen group demonstrated higher rates of collagen synthesis and lower values of muscle damage compared to the placebo group. They were also less likely to feel soreness after the workout.

- A 2019 cross-sectional study in recreationally active men showed that taking 15 grams of collagen per day had a significantly lower level of muscle tenderness post-exercise than the control participants.

- Another research compared the effects of supplementing collagen peptides with vitamin C for recovery, and it was established that this combination was more effective in mitigating muscle pain than supplementing collagen only. They found that vitamin C could also have some synergistic effect with the beneficial action of collagen.

Some of the early experiments indicate a slight improvement, but further research with a greater number of participants would be needed to prove collagen as a supplement useful for athletic recovery. Most sports dietitians already suggest using collagen supplements for other advantages that may assist athletes. Collagen also helps maintain skin health, hair, nails, and joints, as well as contributes to the body.

FAQs

1. In terms of their daily intake, how much marine collagen should athletes consume?

In the majority of the papers, where positive effects have been noted in athletes, the dosages have ranged from 10-15g of collagen peptides daily. For optimal bioavailability, you should divide this dosage into two or more servings that should be taken with meals or snacks. You should begin by taking not more than 10 grams to check your tolerance levels.

2. When should marine collagen be taken, whether before or after a workout?

It has also been suggested that marine collagen peptides, taken approximately 30-60 minutes before exercising, may help lower soreness levels during the post-workout period. Collagen powder can also be used by simply adding it to the blender together with other ingredients to make smoothies or shakes for consumption after working out.

3. Does marine collagen contribute to the growth of muscles or only to the repair process of muscles?

Collagen will not help you gain muscle mass or strength, and it won’t make you bigger or stronger as a result of taking it. However, by helping athletes to recover quicker in between their workout sessions, collagen provides the opportunity to train more often with little to no compromise towards injury risks or over-training. This greater recovery ability might even contribute to packing on more muscle over the long haul in an indirect fashion.

4. What are the potential side effects or disadvantages of marine collagen supplement consumption?

Supplementation with marine collagen at normal supplemental doses is tolerable and safe from adverse effects in the majority of people. A few individuals experience brief and mild gastrointestinal side effects such as warmth, bitter taste, or mild diarrhea. To reduce impact, use the least amount possible, divide doses, or use collagen peptides from another supplier.

Conclusion

The research on collagen is relatively new yet inspiring and specific to marine collagen; the studies suggest that the supplements can help athletes lessen muscle damage, improve the speed of repair, and improve overall soreness. As it stands, more large-scale studies are required, but from the current findings and safety profile, it seems that athletes have nothing to lose in attempting collagen for improved recovery after workouts. It sustains joint, skin, and connective tissue health, and marine collagen protein offers the same benefits. Combined with effective recovery measures such as post-workout feeding, replenishment of fluids, and rest, collagen may unlock that competitive advantage that anyone interested in fitness, including those participating in competitive sports, yearns for.  For all your protein and health supplement needs, visit Genetic Nutrition.

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