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Evidence Based Fact Checked

Can Collagen Help With Exercise Recovery? Here’s What Science Says…

Written by Shelby Torrese

Reviewed by Liz Brown

Experts reveal the deep healing benefits and connection between collagen, muscle repair, and exercise recovery to improve joint & mobility!

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Is there a connection between collagen and exercise recover? Let's find out...

There’s a reason why most women have collagen peptides in their pantries. Not only is it an anti-aging powerhouse of a protein, but collagen peptides also help with exercise recovery! If you’re like me, or my mom or sister or literally any of my friends, you will talk yourself out of a workout simply because you’re sore or “worked so hard yesterday.” 🤣

While our bodies do need rest days, there are supplements, such as collagen peptides, that can help speed up the muscle repairing process so that we don’t feel as fatigued or knocked off our saddles after a challenging workout. By taking care of our bodies at a muscular, or cellular, level, we’re literally improving our health from the inside, out!

If you love to exercise, or even if you are new to fitness, today’s blog will explain why a collagen peptides supplement is going to be your new best friend! It’s great for feeling and looking your best and getting the amazing results you want, all while ensuring you’re properly recovering!

Collagen & Exercise Recovery: What’s The Connection?

There is a common misconception that you only need to supplement with protein if you’re trying to gain muscle or gain weight. That could not be further from the truth! Our bodies need protein. It’s one of the three main macronutrients our bodies require. Collagen is the most abundant protein in our bodies, and unfortunately, production begins to decrease as we reach our 20’s, and nearly diminishes by our 30’s. So, it’s important to add an effective collagen supplement in your diet, especially to help with exercise recovery!

Collagen: muscle repair

Collagen peptides help to repair the micro-tears in muscle that occur during exercise. [1] In the same way we always restock the fridge after a big party, broken down muscles (protein filaments) need to be replenished. We can help this replenishment via a healthy diet or protein supplements, such as collagen. [2]

Collagen: wound healing

Why is wound healing important for exercise recovery? On top of the muscle repairing “wounds”, think of the blisters you get from wearing the wrong shoes, gripping bars without gloves, or even scraped knees from attempting to jump rope on gravel. (Oh, that’s only happened to me…?) Collagen helps to speed up the healing process by quickly addressing any inflammation or breakage along dermal (skin) wounds. [3] Especially a must for anyone that plays sports!

Collagen: bone & joint health

Collagen peptides are a popular supplement for people suffering from osteoarthritis and osteoporosis. [4] One study showed that hydrolyzed collagen decreased aches and pains in anyone at high-risk of joint and bone deterioration, such as sufferers of arthritis and athletes. [5

Type 2 collagen
collagen for joints

Best Collagen For Workout Recovery 

With hundreds, if not thousands, of collagen peptides on the market, it can be difficult to decide which one is right for you. After a lot of shopping and research myself, here are the easiest ways to narrow down a great collagen:

  • Contains five types of collagen—Having the five main types of collagen in your collagen peptides supplement is key. Look for Types I, II, III, V, and X. Type I collagen is known for supporting and repairing joints [8], type II collagen promotes lubricated, mobile joints [7], type III collagen is associated with increasing our immune system response efficacy [9], and types X and V collagen contribute to total-body wellness.
  • Natural sources—Knowing where your collagen comes from is so important. The best sources of collagen are pasture-raised eggs and chickens, grass-fed cows, and wild-caught fish, such as salmon or cod. [6] Also try and find products that are made in the USA, even if the ingredients are sourced globally!
  • Hydrolyzed—In my opinion, hydrolyzed collagen is the most important thing to look for! Hydrolyzed means the collagen has been broken down enough prior to entering the body, making it easier to absorb. This also helps with digestion (no tummy aches!), because the body doesn’t have to create as many enzymes to break it down itself. [5]

My favorite collagen peptides are Super Youth Multi-Collagen peptides. It’s a hydrolyzed collagen powder with all five types, and is made from four amazing natural sources. It dissolves so easily, and it comes in four amazing variations. Super Youth Unflavored is great for adding into coffee, tea, and even baking with. Then, there’s the three incredibly delicious flavors. Super Youth chocolate cake, tropical punch, and peach mango are all so good, and perfect for taking on-the-go. All you do is add them to water!

No matter what stage you’re at in your exercise journey, a good collagen peptides supplement is a must! Get the results you want (fast!) while taking care of your body. We’re only as strong as our recovery processes, and collagen peptides are the best way to speed up recovery. 

Mentioned In This Post

SkinnyFit Unflavored Collagen

Look and feel younger with Super Youth Multi-Collagen Peptides! This versatile collagen powder includes 5 collagen types from 4 natural sources to restore youthfulness from the inside out.

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About The Author

Shelby Torrese

Nutrition, Movement & Meditation Coach

Shelby Torrese is a wellness enthusiast (and matcha fanatic!) from Miami, FL. She attributes her love of movement to her mom, a personal trainer, and her love of food to her dad, a farmer. She studied creative writing in college while getting her yoga certification, and went on to pursue fitness and nutrition in grad school. Her go-to advice is, “Balance,” and she is a firm believer that the ocean can cure just about everything.

  • Yoga Alliance Registered Yoga Teacher
  • NASM Certified Nutrition Coach
  • M.S. in Human Performance


Reviewed By

Liz Brown

Fitness & Nutrition Expert (CPT., FNS.)

Liz is a health & wellness expert, writer, and editor with over a decade of experience in the fitness & nutrition industry. She emphasizes research and simplifies complex topics to help make healthy living simple and sustainable. When she isn't researching and writing, she's sharing delicious recipes, easy DIYs, and home decor tips on her blog and social media.

More from Liz, visit: Personal Blog, TikTok, Instagram


  • NASM Certified Personal Trainer(since 2012)
  • NASM Certified Fitness Nutrition Specialist (since 2014)
  • Credentialed Coach Practitioner, Coach Training Academy
  • B.A. Liberal Studies (Health & Nutrition Sciences)
  • A.A. Liberal Arts (STEM)

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