Most people are shocked to find out that collagen peptides does NOT build muscle. I know it says 20g protein on the label but it is not the same amino acids that are needed for muscle protein synthesis.

What are collagen peptides? It’s a question I often hear as well as a supplement that has some confusion around it. It’s one supplement that I recommend to almost everybody and here’s why:

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💊Collagen peptides are amino acids that help you build strong hair, nails, skin and soft tissue (ligaments and tendons). Most of the magic behind collagen happens behind the scenes meaning it’s inside of your body however when taken regularly you will definitely see a change to the growth or your hair and nails, and it may help clear up acne. There is also evidence suggestion collagen peptides can help with gut repair as well as reduce joint pain by strengthening cartilage. The “bone broth” craze is based upon the collagen peptides in bone broth.

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🩹after surgery or injury collagen along with other animo acids and nutrients can increase the speed of your recovery by rebuilding the tissue.

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🛑Here’s what collagen cannot do – build muscle. It may have some of the amino acids needed for Muscle Protein Synthesis (MPS) but it doesn’t have close to the amount needed so do not consider collagen towards your daily protein needs for muscle growth. This means when you see 10g of protein per serving- you can’t use this towards your daily protein intake or for breakfast to think it will help you build muscle.

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💪🏼 You need 2.5g leucine plus protein to build muscle. Collagen doesn’t have that. I have this conversation with people on a daily basis who tell me “I use collagen in my coffee or chia seed pudding and my shakes” that’s great but it’s not going to help you build muscle.

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I ADD collagen to my protein powder, pancakes, baked goods, Greek yogurt and any other liquid but I don’t count it towards my daily protein intake. That’s how it should be used if you are active or want muscle.

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🍊 Bonus tip: vitamin C helps collagen absorption. I recommend that my athletes put it in orange juice or clients take it with a vitamin C supplement.

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💊Dosage: about 15-20g daily.

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⏰ Timing: because soft tissue doesn’t have blood flow it’s hard to know what’s the best timing but we think prior to workout would be ideal for maximal utilization.