THE PINK PAPER: COLLAGEN

Collagen and connective tissue support for athletes

Consistent training places repeated demands on tendons and joints. Research suggests collagen supplementation supports connective tissue adaptations when combined with exercise, with encouraging findings for tendon structure and activity-related joint discomfort.

This is why we see collagen as a key addition to a long-term training routine.

What is collagen and how does it work

Collagen is a major structural protein in connective tissues, including tendons, ligaments and cartilage. Tendons transfer force from muscle to bone and adapt to repeated loading. Our diet supplies the building blocks for this ongoing remodelling process.

Hydrolysed collagen has been broken down into smaller peptides. It supplies amino acids such as glycine and proline, alongside hydroxyproline-containing peptides. Researchers have shown this supply of collagen peptides can support how our tissues and bones adapt to exercise. The relevant studies combine supplementation with loading, so exercise remains central to the approach.

The evidence for supporting collagen synthesis

Shaw et al. (2017) studied eight healthy people who undertook a short rope-skipping session. Taking 15 g one hour before exercise increased circulating collagen-related amino acids and produced approximately twice the blood marker response associated with type I collagen synthesis. This provides a key biological rationale for combining collagen with exercise.

The evidence for Achilles tendon adaptation

Jerger et al. (2022) studied 40 healthy men completing 14 weeks of resistance training. Those taking 5 g of specific collagen peptides daily showed an 11.0% increase in Achilles tendon cross-sectional area, compared with 4.7% in the placebo group.

The greater increase in tendon size suggests collagen supports adaptation to repeated loading.

The evidence for joint comfort

Clark et al. (2008) tested 10g of collagen daily against placebo for 24 weeks in athletes with activity-related joint pain. Multiple pain measures significantly improved with collagen. These findings show a benefit for joint comfort over time.

The evidence for tendon stiffness

Lee et al. (2025) studied 11 professional female footballers over 10 weeks of training. Participants received either 30 g of hydrolysed collagen or a placebo before three weekly training sessions. Promisingly patellar tendon stiffness increased by 15.4% with collagen, compared with 4.6% with placebo. Here, stiffness describes how strongly a tendon resists stretching under load, rather than the feeling of a stiff or sore joint.

How we have applied the science

FLYCARB Collagen contains 100% Collasel Pro hydrolysed bovine collagen peptides. We recommend 10g daily, taken as two 5 g servings. The powder mixes into hot or cold drinks and foods, and our 300 g pouch provides 30 days (1 month) at this intake.

We suggest building it into a consistent routine alongside appropriate strength work and adequate nutrition. Taking collagen around 30–60 minutes before loading exercise is informed by research protocols, but if you can’t make that work, benefits are still likely if you consume 10g per day.