Collagen and sport, an essential duo for athletes

Whether you are an amateur athlete or a seasoned competitor, performance and recovery inevitably depend on the health of deep tissues: joints, tendons, ligaments, muscles... At the heart of these essential structures lies a key protein, often overlooked but nonetheless indispensable: collagen.

A true pillar of the moving body, it provides support, flexibility, and strength. However, intense physical activity accelerates its natural degradation, making supplementation particularly strategic.

In this article, discover why and how collagen treatments can become key allies to optimize your performance, prevent injuries, and sustainably support your physical well-being 💚

Also discover all the treatments of D-LAB powdered collagens.

What is collagen?

Collagen is an essential structural protein abundantly present in our body. It accounts for about 30% of the total proteins in the body and plays a crucial role in the formation and maintenance of the structure of the skin, hair, nails, joints, and bones. 

Collagen contributes to the health of cartilage and connective tissues, which is particularly beneficial for athletes.

Why is it essential for athletes?

For athletes, whose bodies are subjected to repeated mechanical stresses, optimal collagen synthesis is therefore fundamental to preserving the integrity of the musculoskeletal system.

During exertion, tendons and ligaments are heavily stressed. A deficiency or slowed synthesis of collagen — which naturally decreases from age 25 — can weaken these structures and increase the risk of microtraumas, sprains, tendinitis, or chronic joint pain. 

By providing the right amino acids (glycine, proline, hydroxyproline), collagen supplementation helps to strengthen and repair these tissues, thereby improving resistance to effort and the durability of sports practice.

Collagen also plays a role in the recovery phase. After intense training, it helps repair muscle fibers and reduce inflammation, which helps limit soreness and recover more quickly. 

This results in better continuity in training, a reduction in the necessary rest times, and therefore an overall performance gain.

Finally, beyond the purely mechanical aspect, collagen actively contributes to skin quality, often challenged by sports (sweating, friction, dehydration, oxidative stress). It improves elasticity, firmness, and skin hydration — essential criteria for lasting well-being and a positive self-image, including for athletes.

✅ In summary, collagen is much more than just a "joint booster": it is a comprehensive ally for performance, injury prevention, and physical comfort, essential to any balanced sports routine.

Improvement of physical performance

Collagen plays an essential role in the integrity of connective tissues — tendons, ligaments, fasciae, and cartilages — which are directly stressed during physical activity. 

By strengthening these structures, it improves the transmission of muscular force, optimizes joint movements, and contributes to better neuromuscular coordination. 

Several studies indicate that collagen peptide supplementation can improve joint biomechanics, promote better posture and stability, and thus indirectly contribute to an improvement in athletic performance.

Muscle recovery and pain prevention

After exertion, the body enters a repair phase. Hydrolyzed collagen provides specific amino acids (glycine, proline, hydroxyproline) essential for the regeneration of muscle fibers and damaged connective tissue. 

Clinical research has shown that a collagen treatment can reduce delayed onset muscle soreness (DOMS), accelerate recovery, and reduce inflammatory markers in the body. This is particularly beneficial for athletes undergoing repetitive or intense training.

Health of joints, ligaments, and tendons

Type I collagen is a major component of tendons and ligaments, while type II collagen predominates in articular cartilage. 

By supporting their regeneration, supplementation helps to preserve joint mobility, improve flexibility, and reduce discomfort or stiffness related to exertion. 

A study published in Current Medical Research and Opinion showed that daily intake of collagen peptides significantly reduces joint pain related to physical activity in athletes.

For more information, see our article on collagen for joints.

Hydration and skin health

Intense physical activity can alter the skin barrier, especially in cases of excessive sweating. Collagen stimulates the production of hyaluronic acid and strengthens the skin's extracellular matrix, improving skin hydration, elasticity, and firmness. For athletes, this means stronger skin, better protected from oxidative stress and external aggressions.

Interest of collagen in bodybuilding

In bodybuilding, collagen contributes to the mechanical strength of tissues, which reduces the risk of injuries to tendons, ligaments, or muscles under strain. 

Combined with resistance training, it has been shown to promote lean mass synthesis, improve muscle strength, and support functional muscle growth. 

It is therefore a strategic supplement for anyone wishing to progress effectively while protecting their body.

To learn more about weight training and collagen, check out our dedicated article.

Collagen treatment: when and how to use it?

For visible and lasting results, it is recommended to follow a collagen treatment of at least 3 months. Daily intake, in the morning on an empty stomach or after training, optimizes the absorption of peptides through the intestinal barrier. 

The association with cofactors such as vitamin C, plant-based silicon, or hyaluronic acid helps to boost the natural synthesis of collagen and maximize the effects on connective tissues.

Marine collagen: benefits and characteristics

Marine collagen, extracted from fish skin, is highly bioavailable and easily absorbed by the body. It is composed of 94% type I collagen, the most abundant in our body, making it a valuable source for tissues.

Hydrolyzed collagen and collagen peptides

Hydrolyzed collagen is broken down into smaller peptides for better absorption. This form is particularly effective for the skin, hair, and nails. 

Moreover, its decomposition facilitates its assimilation by the body, thereby optimizing its benefits. 

To learn more about collagen for muscles, check out our dedicated article.

Available forms: powder, capsules, liquid

Collagen is available in various forms: powder, capsules, and liquid. Collagen powder is easy to consume and can be incorporated into your daily routine, whether in your breakfast or in a glass of water.

Which type of collagen should be preferred for sports?

For athletes, hydrolyzed marine collagen is often preferred due to its high bioavailability and proven effectiveness. It is recommended to choose high-quality collagen from sustainable and ethical sources.

Quality criteria (purity, traceability, bioavailability)

The quality and origin of collagen are paramount. A good supplement must be pure, traceable, and highly bioavailable. It must also be free from contaminants and harmful substances.

Optimal dosage and posology

The optimal collagen dosage varies depending on individual needs, but it is generally recommended to take between 5 and 10 grams per day. It is essential to follow the manufacturer's instructions for correct and safe use.

Comparison: which is the best collagen for athletes?

For athletes, hydrolyzed marine collagen stands out for its high bioavailability and effectiveness. 

D-LAB NUTRICOSMETICS dietary supplements, such as collagen for flexibility and muscles, are formulated with premium ingredients, offering visible and lasting results.

Ideal time for collagen intake

The ideal time to consume collagen is in the morning, on an empty stomach, for optimal absorption. It can also be taken after exercise to promote recovery.

Usage tips before, during, or after exercise

Before exercise, collagen can help prepare the joints and muscles. During exercise, it can help maintain performance. After exercise, it aids in recovery and repair of damaged tissues.

Synergies with other nutrients (vitamin C, hyaluronic acid, etc.)

Vitamin C plays an important role in the natural synthesis of collagen. It helps in the formation of collagen to ensure the normal functioning of the skin, teeth, gums, cartilage, and bones. The combination of collagen with hyaluronic acid also offers many benefits for the skin, hair, nails, and joints. To learn more, see our article on the benefits of collagen.

Simple recipes and practical ideas

Collagen powder can be easily incorporated into smoothies, yogurts, or protein drinks. Here is a simple recipe: mix a tablespoon of collagen powder with a fruit smoothie for a nutritious and joint-beneficial breakfast.

In conclusion, collagen is very useful for sports. It is a vital structural protein that plays an essential role in the health and performance of athletes. 

Collagen for sports strengthens the joints, improves muscle recovery, and greatly contributes to the health of the skin, hair, nails, and bones. Additionally, collagen for sports helps with skin hydration, which is crucial for any athlete.

For high-quality collagen supplementation for sports, D-LAB NUTRICOSMETICS products are highly recommended. 

These formulas are made with premium ingredients, carefully selected for their naturalness and bioavailability, and come from sustainable and ethical sources. 

By choosing D-LAB, you are opting for a brand that embodies the values of efficiency, quality, naturalness, ethics, and expertise in nutricosmetics.

For more information on collagen and its benefits, consult the following resources:

• What is collagen?
• Which collagen to consume?
• All about collagen and cellulite
• Collagen for bones