Collagen Peptides
Collagen peptides are short-chain proteins derived from animal connective tissue (hide, bone, fish skin) that have been broken down for easier digestion. Marketed for skin, hair, joints and nails, collagen lacks tryptophan, which means it is not a complete protein and should not be your main protein source.
Why It Matters
Collagen is the most popular specialty protein on the market, but the muscle-building story is weak. The amino profile is heavy on glycine, proline and hydroxyproline, which are great for connective tissue support but poor for triggering muscle protein synthesis. For skin elasticity, nail strength and joint comfort, the human studies are modestly positive.
How to Spot It on a Label
The label says collagen peptides or hydrolyzed collagen. Common dose is 10 to 20g per serve, mixed cold into coffee or water. Watch for added vitamin C, which is required for collagen synthesis in the body, and for type I, type II or multi-collagen blends sourced from beef, fish or chicken.
Examples from real products
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