We received a great question from a customer the other day.
I hear much about collagen and recovery, but can collagen peptides help with muscle growth too?
— Shawn
As we explored in 7 Main Benefits of Collagen Powder, collagen can help increase muscle mass and contribute to weight loss. But let’s dive deeper into the science — because collagen won’t make you look like 1975 Arnold Schwarzenegger.
Collagen and Muscles
Collagen is found in muscle tissue, but it makes up only a small percentage of total muscle composition. Studies suggest anywhere from 1% to 10% of muscles are made up of collagen.
When it comes to muscle growth, does collagen help build muscle? The answer is complex — collagen may help stimulate the production of certain proteins necessary for building muscle, such as creatine and glycine.
The True Power of Collagen: Connective Tissue Support
Collagen’s real strength lies in its ability to build and support connective tissues — the tendons, ligaments, and joints that hold everything together. It plays a key role in recovery, helping the body repair and reinforce these structures after intense workouts.
That’s why collagen benefits athletes of all levels by supporting their bodies against the wear and tear of training.
2/3 of career-ending injuries result from weak ligaments and tendons. Most athletes are leaving a gaping hole in their nutrition that can’t be filled by whey or vegan protein—it can only be filled by homemade bone broth or collagen supplements.
— Dr. Cate, M.D.
The Muscle + Joint Connection
If you’re looking to build muscle, should you skip collagen? Absolutely not.
While collagen isn’t a direct muscle-building supplement like whey (see whey vs collagen), it plays an essential role in supporting muscle function by strengthening the connective tissue that holds muscles together.
The Safest & Most Effective Multi Collagen in the World
"I feel confident I am taking the best product and my joints thank me everyday!"
- Mike Freeman
Does collagen build muscle?
Not directly, but without strong ligaments and tendons, your body can’t safely handle increased muscle mass. Think of it like a suspension bridge — if the cables (tendons and ligaments) are weak, adding more weight (muscle) can cause it to collapse.
Collagen’s bioactive peptides and amino acids directly support the connection points between muscle and bone, reinforcing the very foundation that enables strength and movement. Without this support, athletes risk strains, tears, and chronic injuries that can sideline them indefinitely.
Why Athletes Need Collagen Peptides for Muscle Growth
Many athletes get tunnel vision, focusing solely on muscle building while neglecting the connective tissue that holds everything together. But tendons are the unsung heroes of strength and performance — without them, even the most powerful muscles become vulnerable.
Without strong, supple joints, an athlete doesn’t stand a chance. Without joint-supporting nutrition, an athlete’s joints don’t stand a chance.
— Dr. Cate, M.D.
Does collagen help with muscle growth? While it does not provide muscle protein synthesis and hypertrophy, collagen peptides for muscle growth play a vital role in maintaining joint resilience, flexibility, and recovery — key factors in sustained strength and performance.
How to Add Collagen to Your Routine to Perform at your Best
For best results, athletes should consume collagen consistently through either collagen-rich foods (e.g bone broth, organ meats) or a high-quality multi collagen supplement. Unlike a single sourcecollagen, a multi source collagen powder delivers a full spectrum of collagen types (I, II, III, V, and X) to support muscles, tendons, joints, and overall recovery.
Performance tested Athlete?
Look for a third-party tested collagen with certification.
We decided to create an NSF certified collagen (NSF Certified for Sport®). Learn all about how NSF certified collagen supports Athletes.
Final Thoughts
Building strength isn’t just about muscle — it’s about the entire support system that enables movement, endurance, and resilience.
Many athletes of all kinds get tunnel vision with muscles. And understandably so, there’s much emphasis on muscles when it comes to strength training and performance. But, guess what supports those awesome muscles? That’s right, tendons. Overly strong muscles paired with weak joints and tendons is a recipe for disaster.
Adding collagen to your daily nutrition can help you recover faster, train harder, and reduce injury risks — so you can keep making gains for years to come.
