Mixed
Collagen supplementation significantly enhances fat-free mass and muscle strength gains in healthy adults undergoing resistance training, outperforming whey protein and other protein sources.
If you are doing resistance training, adding collagen supplements can significantly boost your muscle mass and strength gains, potentially more than whey protein. You don't need to rely solely on high-BCAA proteins; collagen's unique amino acids support muscle structure and recovery. Aim for a daily dose that fits your diet, as the study shows benefits across various dosages.
For fat-free mass, results were similar. Collagen showed a statistically superior effect (SMD = 0.94; 95% CI: 0.48 to 1.40; p < 0.0001; SUCRA 98.92%), followed by whey protein (SMD = 0.16; 95% CI: 0.05 to 0.28; p = 0.0051; SUCRA 60.23%).
Why this rating
High-quality network meta-analysis with moderate certainty of evidence, though driven largely by indirect evidence for head-to-head comparisons.
Source
Which Protein‐Based Dietary Supplements Most Effectively Enhance Fat‐Free Mass and Strength Gains in Healthy Adults Undergoing Resistance Training? A Network Meta‐Analysis
Marcos D. M. Drummond et al. · Translational Sports Medicine · 2026
DOI 10.1155/tsm2/5557511
More from this paper
- Whey protein supplementation significantly enhances muscle strength and fat-free mass gains compared to placebo, but is less effective than collagen.Good
- Other protein supplements (soy, casein, pea, rice, etc.) do not show statistically significant differences in muscle strength or fat-free mass gains compared to placebo in healthy adults undergoing resistance training.Moderate
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