What are the benefits of marine collagen? The complete guide for seasoned athletes

• Marine collagen is a highly bioavailable protein extracted from fish.

• Its low molecular weight hydrolyzed form guarantees optimal absorption.

• Key benefits: muscle recovery, joint health and connective tissue strength.

• The combination with vitamin C is essential to maximize collagen synthesis.

• Recommended dosage: 9g of powder per day (1 measuring spoon) which represents 8g of marine collagen peptides for optimal results.

Looking to optimize your recovery, protect your joints, and maintain your performance over time? Marine collagen could be the nutritional ally you're missing. This structural protein, often overlooked in athletes' supplementation strategies, plays a fundamental role in the health of your connective tissues. Discover why and how to incorporate this powerful active ingredient into your training routine.

Marine collagen is a structural protein extracted primarily from the scales and skin of fish [1]. It is mostly type I collagen, the most abundant form in the human body. What sets marine collagen apart from other sources (bovine or porcine) is its remarkable similarity to human collagen [2], making it easier for your body to assimilate.

This protein is characterized by its unique triple helix structure, composed of three intertwined amino acid chains. Particularly rich in glycine, proline and hydroxyproline, marine collagen provides the essential elements your body needs to maintain the integrity of your connective tissues. [2]

To be effectively absorbed, natural collagen must undergo a hydrolysis process that breaks its molecular structure into smaller peptides. [3] Quality hydrolyzed marine collagen has a low molecular weight (ideally 2000 daltons), which gives it superior bioavailability, up to 1.5 times higher than that of bovine collagen. [4] This characteristic significantly improves its assimilation by the body and promotes its distribution to connective tissues, such as those in your skin, joints or tendons, where its effects are most expected.

Marine collagen offers numerous benefits that specifically address the needs of athletes. Thanks to its unique composition of essential amino acids, this structural protein works on multiple levels to support your body during the demands of intensive training.

When you regularly subject your joints to significant mechanical stress, cartilage preservation becomes essential. Marine collagen acts directly on joint health by stimulating chondrocytes, the cells responsible for cartilage production. [5]

Clinical studies show that daily supplementation with 8g of collagen peptides can reduce joint pain associated with intense exercise after 24 weeks. [6] This improvement is particularly notable in athletes involved in high-impact activities such as running, team sports, or CrossFit.

Marine collagen's richness in specific amino acids makes it a valuable ally for your recovery. After an intense workout, your muscles suffer micro-lesions that require effective repair.

A 2019 study showed that athletes supplemented with hydrolyzed collagen experienced a significant reduction in muscle soreness. post-exercise and accelerated recovery compared to the placebo group. [7] This effect is particularly beneficial if you chain training sessions together.

Tendons and ligaments, often overlooked in nutritional strategies, are nevertheless essential to your performance. Composed of 70-80% collagen [8], these tissues benefit directly from targeted supplementation.

Marine collagen improves the elasticity and strength of connective tissues, thus reducing the risk of tendon injuries. A study conducted on athletes suffering from chronic ankle instability showed that supplementation of 5 g/day for 6 months significantly reduced injury recurrence. [9]