Micronutrients & recovery
Post-exercise consumption of 25g collagen hydrolysate or dairy protein does not improve indices of exercise-induced muscle damage (EIMD) or accelerate recovery compared to an isoenergetic placebo in recreationally active males.
If you are doing intense eccentric exercise (like downhill running), drinking 25g of collagen or dairy protein immediately after and for the next two days will not speed up your recovery or reduce soreness any more than drinking a placebo with the same calories. Focus on total daily protein intake and sleep rather than timing specific recovery supplements.
These findings suggest that the post-exercise consumption of CH or DP does not improve indices of EIMD during the acute recovery period in recreationally active males.
Why this rating
Double-blind, placebo-controlled, randomized design with a reasonable sample size (n=33) and multiple validated outcome measures.
Source
Comparing the Effects of Collagen Hydrolysate and Dairy Protein on Recovery from Eccentric Exercise: A Double Blind, Placebo-Controlled Study
Rachel Barclay et al. · Nutrients · 2024
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