How does Collagen boost muscle growth?

You’ve probably heard by now how important protein is but with collagen supplements on the rise you may be wondering how you can actually benefit from these too. Collagen is just another form of protein and it’s not just for your skin and nails - collagen can play a key role in helping you build and maintain muscle mass too, especially at the 20g daily dose that Ethos provides.

Let’s dive into how you can level up your muscle growth with a few simple tweaks to your routine and supplementation.

 

First up, the basics of muscle growth:

If you want to grow muscle, there are a few foundations you need to get right:

1. Progressive overload in your workouts: This is all about gradually increasing the intensity of your workouts - heavier weights or added resistance and more volume (increased reps or sets) over time. The key is to continuously challenge your muscles to make them grow, no getting complacent!
2. Sufficient protein intake: Muscles need protein to repair and grow stronger after every workout. The sweet spot is around 1.6 to 2.2 grams of protein per kilogram of body weight daily. This gives your muscles the building blocks (amino acids) they need to repair and grow.
3. Recovery: Don’t underestimate the power of rest! Muscles don’t grow while you’re working out - they grow when you’re resting. So proper recovery (avoid training the muscle groups back to back), good sleep (aim for 8 hours), and adequate nutrition (no aggressive calorie deficits) are vital.
4. Consistency: Consistency is your best friend here. You can’t build muscle overnight, but if you stick to your routine and fuel your body properly, you’ll continue to see results over the course of weeks, months and years!

LET US CALCULATE YOUR PROTEIN REQUIREMENTS 

  

How does Collagen support muscle growth?

As mentioned, Collagen isn’t just a beauty supplement - it’s a game-changer for muscle growth too. 

Here’s why:

1. Provides tendon and ligament support: Collagen strengthens your tendons and ligaments (those key tissues that connect muscle to bone). Stronger tendons mean more stability, fewer injuries, and better overall performance, allowing you to keep progressing in the gym.
2. Improves muscle recovery by up to 20%: Collagen is rich in amino acids like glycine, proline, and hydroxyproline, which play key roles in the repair and regeneration of muscle and connective tissues. These amino acids are especially beneficial for supporting connective tissues (tendons, ligaments) and muscle tissue, so collagen essentially speeds up your recovery after those tough sessions. It also help reduce muscle soreness, allowing you to train harder and more consistently without being held back by prolonged recovery times.
3. Increases muscle mass by up to 10%: Research shows that collagen supplementation, especially when combined with resistance training, can help increase muscle mass and strength over time. In one study [1], men who took collagen daily for 12 weeks while doing resistance training saw a considerable increase in muscle mass AND strength compared to a placebo.
4. Helps prevent injury: By supporting the health of your connective tissues, collagen can help prevent injuries that could set back your progress. One study [2] showed that 15g of collagen daily over 24 weeks reduced joint pain by 43% in athletes compared to a placebo!

So, if you’re serious about building muscle, make sure you’re hitting all the essentials - progressive overload, plenty of protein, and recovery. And if you haven’t already, consider adding 20g of collagen to your daily routine. It’ll support your connective tissue, speed up recovery, and help you stay injury-free while you build that lean muscle.