amino acid · for slow recovery
Collagen
May supply what tendons need to rebuild — though it seems to need training alongside it to do anything.
Say that in clinical terms
Collagen peptides may supply amino acids that support tendon and connective-tissue collagen synthesis, an effect that appears to require concurrent mechanical loading (exercise) to manifest.
How strong is the research?
Evidence evidence
Industry fundedLow-quality evidence
2 papers read, 2 supporting.
Tested as: specific collagen peptides (GELITA-patented blends, e.g. PeptENDURE/TENDOFORTE), 5-15 g daily for 12 weeks, always paired with a structured exercise/loading program -- never tested as a stand-alone recovery aid
How much to take
5–15 g
Before you take it
- No NIH/IOM Tolerable Upper Intake Level established for collagen peptides at any dose
- No clinically significant drug interactions documented at standard supplement doses (2.5–15 g/day); persons taking anticoagulants, antihypertensives, or immunosuppressants should consult a physician before use
- Insufficient clinical safety data for use during pregnancy and lactation — avoidance is recommended in the absence of safety studies, not because harm is documented
- Minor GI side effects (bloating, early satiety) reported in the first 1–2 weeks of use, particularly at higher doses; typically transient and self-limiting
- Hypersensitivity risk in persons with known allergies to source animal proteins (bovine, porcine, or marine depending on collagen source); source should be confirmed on product labeling