Protocols › Collagen

Collagen with strength training

Goal: To add muscle and strength during strength training, as trials of collagen peptides found.

Each protocol describes what studies used, for one goal or for one group of people. It is not advice for you: talk to a doctor before you start a supplement.

Updated 9 Nov 2026
Dose

15 g of collagen peptides a day in a trial of 53 older men.[1]

Form

Collagen peptides.[1]

When to take

After each training session, with 3 sessions a week.[1]

How long

Mostly 8 weeks or longer in the trials of a 2024 review; 12 weeks in the trial of older men.[2][1]

What studies found

A 2024 review of 19 trials with 768 adults found more fat-free mass (SMD 0.48) and a small gain in maximal strength (SMD 0.19).[2] In 53 men aged about 72 with sarcopenia, a loss of muscle mass with age, fat-free mass rose by 4.2 kg with collagen and by 2.9 kg with placebo.[1]

Ask a doctor first

Collagen lacks tryptophan, an essential amino acid, so it is an incomplete protein.[3] It did not raise muscle protein building more than other, higher-quality proteins given in the same amount.[4] Ask a doctor or pharmacist first if you have a fish allergy or have had kidney stones.[5][6]

References

  1. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D Br J Nutr, 2015. PMID 26353786
  2. Impact of Collagen Peptide Supplementation in Combination with Long-Term Physical Training on Strength, Musculotendinous Remodeling, Functional Recovery, and Body Composition in Healthy Adults: A Systematic Review with Meta-analysis. Bischof K, Moitzi AM, Stafilidis S, König D Sports Med, 2024. PMID 39060741
  3. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Paul C, Leser S, Oesser S Nutrients, 2019. PMID 31096622
  4. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L Amino Acids, 2021. PMID 34491424
  5. Collagen-An Important Fish Allergen for Improved Diagnosis. Kalic T, Kamath SD, Ruethers T, Taki AC, Nugraha R, Le TTK, et al. J Allergy Clin Immunol Pract, 2020. PMID 32389794
  6. Hydroxyproline ingestion and urinary oxalate and glycolate excretion. Knight J, Jiang J, Assimos DG, Holmes RP Kidney Int, 2006. PMID 17021603