Mixed
Supplementation with 15g/day of specific bioactive collagen peptides (CP) during 15 weeks of resistance training significantly increases skeletal muscle volume (hypertrophy) compared to placebo, without enhancing maximum strength gains.
If you are doing resistance training, taking 15g of specific collagen peptides daily may help you build more muscle mass than training alone, particularly in the quadriceps. However, do not expect this to make you stronger faster; your strength gains will likely be similar to those achieved with a placebo. Focus on the structural benefits for tissue health rather than immediate power output.
CP supplementation produced a cluster of consistent effects indicating greater skeletal muscle remodeling with RT compared to PLA. Notably, CP supplementation amplified the quadriceps and total muscle volume increases induced by RT.
Why this rating
Randomized controlled trial with gold-standard MRI measures of muscle volume, though the sample size (n=39) is moderate and the strength outcome was null.
Source
The effect of specific bioactive collagen peptides on function and muscle remodeling during human resistance training
Thomas G. Balshaw et al. · Acta Physiologica · 2022
DOI 10.1111/apha.13903
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