Let’s first focus on how collagen impacts your muscle tissues. Collagen is technically not an entire protein as a result of it is lacking tryptophan, one of many 9 important amino acids. Nonetheless, it delivers shut to twenty distinctive amino acids and may assist muscle mass, notably when mixed with train.* (Collagen makes up 1 to 10% of muscle tissues, actually!)
In a single small medical examine, males who took collagen every day whereas collaborating in an train program gained extra muscle mass4 than those that solely did the train program.*
Now, how lengthy does it take to see these outcomes? Properly, the precise timeframe for muscle tissues varies, relying on the meant outcome studied. For enhanced muscle mass from collagen protein (peptides and amino acids), analysis factors to about three months when mixed with resistance coaching.*
For instance, one examine that targeted on perimenopausal girls discovered that the contributors skilled a constructive affect on physique composition and regional muscle power5; one other examine performed in older males additionally noticed advantages for his or her physique composition and muscle mass6; lastly, analysis in recreationally energetic grownup males finds that collagen supplementation helps physique composition7 in addition to skeletal muscle8—all of those advantages fell inside a three-month interval.*Â
Past all of that, collagen dietary supplements have additionally been proven to enhance restoration occasions—and this occurs at a a lot sooner fee than the affect on muscle mass and power.* In truth, for a typical degree of muscle soreness after strenuous train, one examine discovered that you could be see advantages by day two9.*
Let’s repeat that: You might begin experiencing improved restoration time two days after beginning supplementation.*
Take a look at our full information right here to see how lengthy it takes for collagen to work for muscle tissues, pores and skin, joint well being, and extra.*
