Collagen for Runners Explained

Every runner relies on strong, flexible connective tissues and collagen for runners is key to supporting these tissues. This abundant protein, found in your muscles, tendons, ligaments, cartilage, bones, and skin, adds to your body’s strength and resilience.

Our bodies make collagen but production drops after the age of 20—plus various other lifestyle factors can further decrease production.

Today we’re covering what collagen is, food sources, what the research says about collagen supplements, how to use supplements effectively, along with other important considerations.

What is Collagen?

Collagen is a structural protein in our bodies that is found in our connective tissues such as our muscles, tendons, ligaments, cartilage, bones, and skin as previously mentioned. 

Collagen for runners is especially important because our training puts extra stress and load on these tissues. Collagen benefits for athletes include strengthening connective tissues, making them more resilient and less prone to injury.

Collagen also supports bone health and is a building block of bone. Our bones are made up of protein, collagen and minerals like calcium. Collagen acts like a framework that holds minerals in place and those minerals make bones hard and strong while collagen lets bones be a bit flexible so they don’t easily break.

The body naturally produces collagen using the amino acids proline, hydroxyproline, and glycine. After the age of 20, our bodies’ ability to produce collagen starts to decline and can affect skin aging and joint health.

In addition to age, spending too much time in the sun, smoking, drinking too much alcohol and not eating enough fruits and veggies can also decrease our body’s collagen production– why also following a healthy lifestyle and diet is important for runners.

Collagen Foods 

There are very rich dietary sources of collagen. Vitamin C plays a crucial role in collagen production and because of this, you’ll also see some vitamin C-rich foods listed below!

• Bone broth: One of the richest sources of collagen which is made by simmering bones and connective tissue for hours
• Chicken: Poultry connective tissues are high in collagen
• Fish and shellfish: Fish skin, scales, and bones (like anchovies and sardines) contain collagen
• Dairy: Provides proline and glycine, plus leucine and other amino acids that support collagen synthesis
• Egg whites: Contains the amino acids proline and glycine, which are key building blocks for collagen
• Citrus fruits: High in vitamin C, essential for synthesizing collagen
• Berries: Also rich in vitamin C
• Bell peppers: Especially red and yellow varieties are loaded with vitamin C
• Leafy greens: Provide vitamin C, magnesium, and antioxidants that help preserve and build collagen

Collagen Supplements

Every runner may not need to take a collagen supplement, but it may be beneficial for:

• Runners who eat a diet low in collagen-rich foods
• Aging athletes
• Those who are dealing with soft tissue injuries
• People who have osteoarthritis
• Runners who have high training demands like for marathon running and beyond

Some athletes also use collagen supplementation prophylactically to keep their connective tissues strong.

Per research, supplementation may improve joint health, improve joint function and decrease joint pain and stiffness. It can also assist in injury recovery when combined with an exercise rehab program.

In addition, a very interesting study found that in postmenopausal women who had natural bone mineral density reductions due to age, collagen supplementation increased bone mineral density and bone formation.

Research also demonstrated that in athletes who supplemented with collagen and did resistance training, had more pronounced gains in body mass, muscle mass and muscle strength than resistance training alone.

However, there is more evidence on Creatine for Runners for enhancing strength training, muscle strength and body composition.

Best Collagen Supplements for Runners

If you decide that a collagen supplement would be beneficial to you, know that nutrition supplements aren’t regulated by the government. A way to choose a *safer* supplement is to choose a third-party tested supplement like NSF Certified for Sport or Informed Choice/Informed Sport. 

Collagen supplements can contain bovine collagen (cow), porcine collagen (pig), marine collagen (fish) or poultry collagen (chicken). Look for hydrolyzed collagen or peptide-based collagen which is easier for the body to absorb.

Best collagen for athletes that is third-party tested:

• Bare Performance Nutrition (BPN) Collagen Protein
• Klean Collagen+C 
• Momentous Collagen Peptides
• Vital Proteins Collagen Peptides 

How to Use Collagen Supplements Effectively

It’s recommended to take 15g of collagen daily with 50mg of vitamin C, ~1 hour before exercise to maximize collagen synthesis. 

For example, mix 15g of collagen in a glass of citrus juice (orange juice, grapefruit juice, pineapple juice) and drink it 1-hour before your workout. A perk of juice is that it also provides some carbohydrates to provide energy for your workout. 

Learn How to Build Healthy Athlete Snacks for pre-workout nutrition!  

What Collagen is NOT

Collagen is NOT a complete protein, meaning that it does not have all of the essential amino acids that our bodies need, especially for exercise recovery purposes. Therefore, when it comes to muscle building and repair, a better choice will be a more complete protein such as whey protein.

Check out The Best Protein Powder for Runners 

A collagen supplement should NOT replace a meal or snack. Remember a supplement is just that– a supplement to supplement your diet, not a food or meal replacement.

A collagen supplement can NOT magically fix underfueling or an incomplete runner’s diet. Work on adequate calorie, macronutrient and micronutrient intake first!  

Conclusion

Collagen for runners is crucial for building strong, flexible connective tissues that support performance and protect against injury.

While natural production declines after age 20 and lifestyle factors can further decline the body’s collagen production, there are plenty of ways to support collagen production as we age.

Incorporating collagen-rich foods like bone broth, chicken, fish, and vitamin C–packed fruits & veggies lays a solid foundation. 

Collagen supplements may benefit some people. If you choose to supplement, pair your third-party tested collagen supplement with vitamin C and consume it 1 hour before your workouts.

By prioritizing collagen through healthy nutrition & lifestyle habits, you’ll fortify your body’s structural framework to build stronger connective tissues, a stronger body overall and a body that is less prone to injury.

Interested in learning how to fuel your body as a runner? Check out my Eat Like a Runner Program to start nailing your day-to-day nutrition and improve your energy!