A supply of amino acids (glycine, proline, hydroxyproline) for collagen synthesis in tendons/ligaments. Shaw protocol (2017): 15 g + 500 mg Vit C, 30–60 min before training — it doubles collagen synthesis compared with placebo.
Why pre-workout works
The blood flow from exercise directs the collagen amino acids specifically to the tissues under load. There is a ~1h window for the amino acid peak to coincide with the joint "demand". The plasma amino acid peak occurs about 1h after ingestion.
Two valid protocols
- Pre-workout (gold): 15 g + 500 mg Vit C, 60 min before training. Doubles synthesis.
- Pre-sleep: 10–15 g + Vit C before going to sleep. The GH peak during deep sleep facilitates repair.
Why is Vitamin C needed?
Collagen synthesis depends on the hydroxylation of proline and lysine, reactions that require Vit C as a mandatory cofactor. Without Vit C, the collagen produced is unstable and degrades quickly.
Bonus: satiety and body composition
15 g of collagen = 15 g of protein. It adds satiety without a significant caloric load, helping to preserve lean mass during a "cut".
Product in use: LE Collagen Peptides for Skin & Joints
Life Extension's Collagen Peptides for Skin & Joints is a hydrolyzed powder with 3 types of collagen (I, II and III), from bovine + chicken sources. The differentiator vs. products with only Type I+III:
- Type I + III (bovine): skin, tendons, bones, ligaments
- Type II (chicken): articular cartilage (including the knee)
- Hydrolyzed: small peptides for fast absorption (≠ UC-II, which is undenatured)
Composition and dose
- 1 scoop = 11.1 g of hydrolyzed peptide complex
- Bottle: 343 g ≈ 31 doses (~1 month)
- Average price: ~$30 USD
- Cost/day: ~$1,00
How to take (with Vit C)
- The LE does not include Vitamin C — take 500 mg of Vit C separately (a capsule or orange juice).
- Dissolve it in water, juice or a shake. Neutral taste.
- Gold timing: 30–60 min before training for impact/running.
- Alternative: pre-sleep (general recovery during the GH peak).
Do not confuse it with UC-II
Although the LE Collagen Peptides includes Type II collagen, it is hydrolyzed — broken-down peptides that serve as a substrate. UC-II is undenatured Type II, acting via oral immune tolerance (a completely different mechanism). The two are complementary, not substitutes.