Mixed
Supplementing with 15g of collagen peptides daily, taken immediately after resistance training, significantly increases fat-free mass and muscle protein synthesis markers in recreationally active men compared to placebo, without increasing fat mass.
If you are lifting weights 3 times a week, take 15 grams of collagen peptides immediately after your workout. This specific timing and dosage has been shown to help you gain more lean mass and strength than training alone, likely by supporting the structural proteins in your muscles and tendons. It does not add fat.
In conclusion, the use of RET in combination with collagen peptide supplementation results in a more pronounced increase in BM, FFM, and muscle strength than RET alone. More proteins were upregulated in the COL intervention most of which were associated with contractile fibers.
Why this rating
Double-blind, randomized, placebo-controlled trial with proteomic analysis, though sample size is small (n=25).
Source
Effects of 12 Weeks of Hypertrophy Resistance Exercise Training Combined with Collagen Peptide Supplementation on the Skeletal Muscle Proteome in Recreationally Active Men
Vanessa Oertzen-Hagemann et al. · Nutrients · 2019
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