Let’s first talk about how collagen impacts your muscle tissue. Collagen is technically not an entire protein as a result of it is lacking tryptophan, one of many 9 important amino acids. Still, it delivers shut to twenty distinctive amino acids and may help muscle mass, notably when mixed with train.* (Collagen makes up 1 to 10% of muscle tissue, actually!)
In one small medical research, males who took collagen day by day whereas collaborating in an train program gained extra muscle mass4 than those that solely did the train program.*
Now, how lengthy does it take to see these outcomes? Well, the precise time-frame for muscle tissue varies, relying on the supposed consequence studied. For enhanced muscle mass from collagen protein (peptides and amino acids), analysis factors to about three months when mixed with resistance coaching.*
For instance, one research that centered on perimenopausal girls discovered that the contributors skilled a optimistic impression on physique composition and regional muscle power5; one other research carried out in older males additionally noticed advantages for his or her physique composition and muscle mass6; lastly, analysis in recreationally lively grownup males finds that collagen supplementation helps physique composition7 in addition to skeletal muscle8—all of those advantages fell inside a three-month interval.*
Beyond all of that, collagen dietary supplements have additionally been proven to enhance restoration occasions—and this occurs at a a lot sooner charge than the impression on muscle mass and power.* In truth, for a typical stage of muscle soreness after strenuous train, one research discovered that you could be see advantages by day two9.*
Let’s repeat that: You could begin experiencing improved restoration time two days after beginning supplementation.*
Check out our full information right here to see how lengthy it takes for collagen to work for muscle tissue, pores and skin, joint well being, and extra.*