Does Bovine Collagen assist in muscle growth?

What is Bovine Collagen?

Collagen is a protein found in your body that's also found in some animals; cows, yak, antelope, bison, and water buffalo. However, Bovine Collagen is derived primarily from cows. Collagen makes up our bones, tendons, ligaments, muscles and blood vessels, which is why the name is derived from the Greek word meaning "glue" -- it's what's holding us together!

And lately, there's been chatter around whether or not Bovine Collagen can assist in muscle gains; let's take a look!

Bodybuilding: Will bovine collagen help me grow more muscle?

We mentioned right away that collagen is a protein, which is already a good sign of its muscle-building abilities.

For example, our Bulk Nutrients Hydrolysed Collagen Peptides (HCP), contains 22 grams of protein per 25-gram serving, and given protein's role in muscle growth, this is a great first sign!

Further research examined men in their 70s on collagen peptides vs placebo for three months. They performed resistance training regularly, and those in the collagen group were found to grow more muscle mass.

Moreover, a 2019 study examined 25 young men in their 20s for 12 weeks, who consumed a collagen supplement in conjunction with 12 weeks of weight training. The researchers reported significantly higher body mass and a slight increase in strength in the collagen supplementation compared with the placebo.

Collagen for your muscles, ligaments and tendons

Further to muscle growth, collagen is actually the most represented protein in our bodies (30% of protein concentration!) and is chiefly responsible for the operation of our muscle and tendons. We're talking about their force transmission, flexibility, and adaptation. Therefore, in order for maximal muscle operation, tendons need to adapt to training also, and collagen supports this.

Further research backs this up: healthy active subjects report less joint pain perception following collagen peptide supplementation. Another study examined faster recovery from jumping a jumping exercise and found that collagen supplementation reduced muscle soreness. Given muscle growth is dependent largely on recovery; collagen might be a great addition to your supplement stack for maximal muscle growth.

And 24-week study into athletes who were suffering from activity-related joint pain, and who are physically active, reported that a collagen supplement supported joint health and could possibly reduce the risk of joint deterioration in a group of the subjects that were high risk. The subjects also reported less pain.

Collagen supplementation for women: Muscle growth and strength

Further research into 77 pre-menopausal women had them perform a 12-week resistance training program three days per week. In this double-blind, placebo-controlled, randomised trial, the women were found to significantly increase muscle mass and handgrip strength when taking collagen peptides compared to the control group.

Another study examined how a Bovine Collagen supplement controlled the progression of osteoarthritis in those experiencing knee osteoarthritis. The subjects reported better quality of life and improvements when the supplement was taken. The researchers concluded that collagen peptides managed osteoarthritis and the maintenance of joint health.

However, it must be pointed out that if you're getting enough protein in your diet and via our Bulk Nutrients whey protein, then collagen peptide supplement isn't absolutely critical for muscle growth. But those who take it might be doing so for the added benefits to their joint and bone as discussed. And that's before we get onto the topic of skin health!

Bovine Collagen for your skin health

Your skin collagen is made up mostly of types I and III collagen, and research is suggesting that Bovine Collagen may be particularly helpful for promoting elasticity, reducing wrinkles, and increase skin moisture.

As we age, our bodies ability to produce collagen naturally falls away, and so increasing it may help us to look as young as we can!

Research here is in the infantry stage, but it's looking rather promising as scientists put collagen to the test more.

How much collagen do I need per day?

Research suggests 2.5 to 15 grams per day to maximise the potential benefits of collagen. And we've got you covered with our Bulk Nutrients Hydrolysed Collagen supplement, which packs 22 grams per serve.

What we know so far is this: a Bovine Collagen supplement will help you grow muscle, but you might not need it (purely for muscle growth alone) if you're taking whey protein and getting enough protein in your diet. But if you'd like the potential added benefits of skin, joints, ligaments and bone health, then it might be great to take in conjunction with whey protein and a high-protein diet. More research is needed, but Bovine Collagen may just provide a whole host of other benefits further to a solid hit of protein!