How long does it take to gain muscle mass when taking collagen*

May 23, 2023 0 Comments

Let’s first discuss how collagen affects muscle. Collagen is technically not a complete protein because it lacks tryptophan, one of the nine essential amino acids. However, it contains about 20 unique amino acids and can support muscle mass, especially when combined with exercise.* (In fact, collagen makes up 1 to 10% of muscle!)

In one small clinical trial, men who took collagen daily while doing an exercise program gained more muscle mass4 than those who completed an exercise program alone.*

How long does it take to see these results? Well, the specific time frame for the muscles varies depending on the expected outcome being studied. To increase muscle mass due to collagen protein (peptides and amino acids), studies indicate three months in combination with strength training.*

For example, one study that focused on perimenopausal women found that participants experienced positive effects on body composition and regional muscle strength5; another study in older men also found benefits for them body composition and muscle mass6; finally, studies in adult recreational men show that collagen supplements support body composition7 as well as skeletal muscle 8—all these benefits fell within a three-month period.*

On top of all of this, collagen supplements have been shown to improve recovery time—and this is much faster than the effects on muscle mass and strength.* In fact, for typical levels of muscle soreness after strenuous exercise, one study found that you can see benefits on the second day9.*

Let’s say it again: You can start to experience better recovery times two days after starting to take supplements.*

Check out our complete guide to find out how long it takes for collagen to work for muscles, skin, joint health and more.*

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