Marine or bovine collagen: which should you choose to optimize your athletic performance?

Find out which collagen to choose for your fitness goals. Bioavailability, types, optimal dosage: all the keys to strengthening your joints.

Table of Contents

What is collagen? Why is hydrolyzed collagen more effective for athletes? Marine collagen: characteristics and benefits for your sports practice Bovine collagen: specific advantages for performance and recovery Marine or bovine collagen: how to make the best choice for your goals?

Key points to remember:

  • Collagen constitutes 30% of body proteins with a loss of 1%/year from the age of 40.

  • Marine collagen: better bioavailability (2000 Daltons) and promotes skin elasticity.

  • Bovine Collagen: Excellent for your joints, tendons and muscle recovery.

  • 8g of hydrolyzed collagen per day optimizes recovery and protects joints.

  • Combine collagen with vitamin C to maximize its synthesis and absorption.


For lasting performance, choosing the right collagen makes all the difference! This structural protein is essential for maintaining joint strength and speeding recovery. Faced with the dilemma of choosing between marine and bovine collagen, how do you identify the one that best meets your specific needs? Discover the specifics of each to make an informed choice and transform your sports practice.

What is collagen?

Collagen is a fibrous protein that makes up about one-third of all the proteins in your body [1]. This macromolecule forms the fundamental structure of many connective tissues: bones, skin, tendons, ligaments, and cartilage. Its presence in blood vessels and internal organs makes it a true pillar of your structural health.


Several types of collagen coexist in your body, the best known being:

  • Type I: the most abundant (90% of collagen), present in the skin, tendons, bones and ligaments.

  • Type II: mainly located in the articular cartilage.

  • Type III: Found in blood vessels, skin, and internal organs. [2]


For athletes, collagen plays a crucial role in athletic performance and longevity. It promotes tendon and joint regeneration by sending repair signals to the joints, thus stimulating natural collagen production. [3] This structural protein helps you maintain joint strength despite repeated impacts and wear and tear from exertion.


Unfortunately, from the age of 40, your collagen production decreases by approximately 1% each year. [4] This loss accelerates with the intensity of your sports practice. To continue performing and prevent injuries, targeted supplementation becomes a real ally.

Why is hydrolyzed collagen more effective for athletes?

The native collagen present in your diet has a complex and large molecular structure, which is difficult for your body to assimilate [11]. This is why the hydrolysis process represents a major advance for athletes concerned with optimizing their recovery.


Hydrolysis involves breaking down large collagen molecules into smaller peptides, making them much easier to digest and absorb. [5] Hydrolyzed collagen is thus 90% absorbed by your body without any degradation of the active particles. [6] This superior bioavailability promotes rapid and efficient absorption, thus accelerating its action on your connective tissues.


Molecular weight, measured in Daltons, is a key indicator of the effectiveness of a hydrolyzed collagen. The lower the weight, the better the absorption. For example, with a molecular weight of 2000 Daltons, peptides are among the most easily assimilated, well beyond the 5000 Dalton standard.


For athletes, this difference in absorption translates into faster recovery and enhanced joint protection, particularly during periods of intensive training.

Marine collagen: characteristics and benefits for your sports practice

Marine collagen comes mainly from the scales, skin and bones of fish such as cod or salmon. Extracted as part of the recovery of by-products from the fishing industry, it represents a sustainable and effective option. [2]


This type of collagen is mostly composed of type I collagen, which is particularly beneficial for skin, tendons and bones. However, the observed effects are comparable to those of a well-formulated bovine collagen [7]. Its particularity lies in its smaller molecular structure, offering a higher bioavailability than bovine collagen.


For your sports practice, hydrolyzed marine collagen, just like bovine collagen, has several specific advantages:

  • Facilitated absorption thanks to its reduced molecular weight (2000 Daltons).

  • Accelerated skin recovery after exposure to sun and wind.

  • Optimized tissue hydration, promoting joint elasticity and flexibility.

  • Reduction of post-exercise inflammation, particularly for impact sports.


Impulse Nutrition's Marine Collagen (in powder form) combines 2000 Dalton collagen peptides with vitamin C for optimal absorption. Its premium Peptan® formula guarantees superior quality, without unpleasant odors and with a gourmet taste (cocoa or exotic) or with a neutral taste that fits perfectly into your nutritional routine while being sustainably sourced, with MSC-certified raw materials.

Bovine collagen: special benefits for performance and recovery

Bovine collagen is extracted primarily from bovine skin, but also from bovine bones and tendons, usually as a by-product of the meat industry . Bovine collagen can naturally contain types I and III collagen , but at Impulse Nutrition, we use only type I collagen, which is known for its targeted effects on skin, tendons, and bones. As with marine collagen, its benefits are primarily related to the quality of hydrolysis, dosage, and consistency.


Thanks to its low molecular weight (2000 Daltons), identical to that of marine collagen, it offers excellent bioavailability. Its richness in specific amino acids makes it an ally of choice for athletes looking to strengthen several structures simultaneously.


Specific benefits of bovine collagen for your sports practice include [7]:

  • Strengthening of tendons and ligaments, essential in sports involving changes of direction.

  • Improved bone strength, crucial for impact sports.

  • Support for muscle tissue regeneration after intense exercise.

  • Strengthening the structure of blood vessels, optimizing circulation and oxygenation.


Our dietary supplements offer a premium formula based on hydrolyzed bovine collagen (2000 Daltons), enriched with vitamin C to optimize assimilation. Its neutral taste and absence of odor allow you to easily integrate it into all your drinks or preparations without altering the flavor (also available in cocoa or exotic flavors for more indulgence).


Bovine collagen is particularly recommended for sports that place heavy strain on the joints, such as running, team sports or combat sports, where its ability to strengthen tendon structures works wonders.

Marine or bovine collagen: how to make the best choice for your goals?

Your choice between marine and bovine collagen should align with your specific athletic goals, but also with your personal physiological needs.


Today, the real differences between marine and bovine collagen are as follows:

  • The source (fish vs. bovine);

  • The price;

  • Assimilation (mainly linked to the quality of hydrolysis).


Choose marine collagen if:

  • You are looking for maximum and rapid absorption.

  • You practice endurance sports requiring optimal skin recovery.

  • You are pesco-vegetarian or avoid beef products.

  • Your goal is to preserve the elasticity and hydration of your stressed skin. [8]


Choose bovine collagen if:

  • You suffer from recurring joint pain or tendonitis. [9]

  • You practice sports with a high strength and power component .

  • You are looking for a product with better value for money.

  • Your main goal is joint and tendon health.


To maximize the benefits of collagen, the recommended daily dose is 8 g, ideally taken with meals (morning, noon or evening).


The association with vitamin C is essential, as it acts as a cofactor in the synthesis of collagen [10], optimizing its assimilation and effectiveness. Our Impulse Nutrition formulas integrate this synergy for optimal results.


Finally, for a complete nutritional strategy, integrate your collagen into a program that includes adequate hydration and a diet rich in quality protein to support all of your tissues.


Whatever your practice, the important thing is to start supplementing as soon as you begin regular exercise, without waiting for the first signs of joint wear and tear to appear. This preventative approach will help you preserve your joint health and perform well in the long term!

SOURCES

[1] Marine collagen: purification, properties and application. Frontiers in Marine Science . https://www.frontiersin.org/journals/marine-science/articles/10.3389/fmars.2023.1245077/full


[2] Fish Collagen: Extraction, Characterization, and Applications for Biomaterials Engineering. Polymers. https://www.mdpi.com/2073-4360/12/10/2230


[3] The Impact of Oral Collagen Supplementation on Joint Function, Muscle Recovery, and Musculoskeletal Health in Athletes: A Narrative Review. Semantics Scholar . https://pdfs.semanticscholar.org/6afe/404e6e81706d7c4aa806cbb49946112935ee.pdf


[4] Hydrolyzed Collagen—Sources and Applications. Molecules. https://www.mdpi.com/1420-3049/24/22/4031


[5] Hydrolyzed collagen: Exploring its applications in the food and beverage industries and assessing its impact on human health – A comprehensive review. Heliyon . https://www.cell.com/heliyon/fulltext/S2405-8440%2824%2912464-4


[6] Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin pharmacology and physiology . https://pubmed.ncbi.nlm.nih.gov/23949208/


[7] Impact of Collagen Peptide Supplementation in Combination with Long-Term Physical Training on Strength, Musculotendinous Remodeling, Functional Recovery, and Body Composition in Healthy Adults: A Systematic Review with Meta-analysis. Sports Med.  https://link.springer.com/article/10.1007/s40279-024-02079-0


[8] The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of Cosmetic Dermatology. https://pubmed.ncbi.nlm.nih.gov/26362110 /


[9] A White Paper on Collagen Hydrolyzates and Ultrahydrolyzates: Potential Supplements to Support Joint Health in Osteoarthritis?. Current rheumatology reports. https://pubmed.ncbi.nlm.nih.gov/34716494/


[10] Vitamin C-enriched gelatin supplementation before intermittent activity increases collagen synthesis. American Journal of Clinical Nutrition . https://www.sciencedirect.com/science/article/pii/S0002916522047372


[11] Digestion of native collagen, denatured collagen, and collagen fragments by extracts of rat liver lysosomes. Journal of Biological Chemistry. https://doi.org/10.1016/S0021-9258(17)33158-7

Associated product

Peptan® Marine Collagen cocoa flavor
Peptan® Marine Collagen cocoa flavor
36,90 € Aroma: Chocolate

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