Collagen Supplements: Optimal Dosage, Timing, & Implementation for Tendon Health

👉 Complete the 30 Sec Survey & Find Your Best PHT Recovery Plan

🎉 Sign up for the FREE PHT 5-Day Course HERE

💪 Overcome PHT Yourself with Brodie's PHT Blueprint Online Course

For all other PHT resources, go to: https://proximalhamstringtendinopathy.info/

In this episode, Brodie breaks down a brand-new 2026 systematic review investigating whether collagen supplementation truly improves tendon health, recovery, and performance. With conflicting advice from experts and unclear evidence in the past, this paper helps clarify what actually works—and more importantly, how to apply it to your training.

Paper: Collagen Supplementation on Tendon-Related Structural and Performance Outcomes: A Systematic Review

Key Takeaways

• Collagen can improve tendon structure and stiffness—but only when combined with proper strength training
• Dosage matters: 15–30g appears more effective than lower doses
• Timing matters: ~60 minutes before training aligns with peak amino acid availability
• Vitamin C enhances the process, helping collagen synthesis and cross-linking
• Collagen does NOT improve muscle strength beyond what training alone achieves

Bottom line: collagen seems tendon-specific, not a general performance enhancer

Training Requirements

• Must include structured resistance training
• Target 70–90% of 1RM (heavy loading)
• Tendons need a strong mechanical stimulus to adapt

Collagen without loading = minimal benefit

Final Thoughts

This paper helps move us from confusion to clarity.

Collagen isn’t a magic fix—but when used strategically alongside heavy strength training, it may:

• Improve tendon structure
• Increase stiffness
• Enhance long-term resilience

In other words, it’s a potential amplifier—not a replacement—for good rehab and training principles.

----------------------------------------------------------------
MEDICAL & EDUCATIONAL DISCLAIMER

The information provided in the Overcoming Proximal Hamstring Tendinopathy (PHT) Podcast, YouTube channel, associated websites, social media, and other educational content produced by Brodie Sharpe is provided for general educational and informational purposes only. It is not intended to constitute, and should not be relied upon as, individual medical, physiotherapy, diagnostic or treatment advice.

Although Brodie Sharpe is a qualified physiotherapist, consuming this content does not establish a physiotherapist-patient or other healthcare professional-patient relationship. Any discussion of symptoms, diagnoses, rehabilitation strategies, exercises, loading programs, running modification, medications, supplements, injections, medical procedures or other treatment options is general in nature and may not be appropriate for your individual circumstances.

Musculoskeletal pain can have multiple causes, and symptoms that appear consistent with proximal hamstring tendinopathy or another tendon disorder may arise from other conditions. Appropriate assessment, diagnosis and treatment depend upon an individual's medical history, symptoms, examination findings, medications, health conditions, training history and other factors that cannot be adequately assessed through general online content.

Do not use this content as a substitute for assessment, diagnosis or treatment from an appropriately qualified healthcare professional.

Before starting, stopping or substantially modifying an exercise or rehabilitation program, medication, supplement, injection, procedure or other treatment discussed in this content, seek advice from an appropriately qualified healthcare professional who can consider your individual circumstances.

Exercise, rehabilitation and medical treatments carry inherent risks. These may include increased pain, symptom flare-ups, aggravation of an existing condition, new injury, adverse reactions or other complications. Individual responses vary and no particular outcome, improvement, recovery timeframe or return to sport can be guaranteed. If an activity or intervention causes significant, unusual or worsening symptoms, stop and seek appropriate professional advice.

References to research, clinical studies, treatment approaches, products or opinions of guests are provided for educational purposes. Scientific evidence evolves over time, may be incomplete or conflicting, and findings from research populations may not apply to every individual. Discussion of a treatment or product does not necessarily constitute an endorsement or recommendation for its use. Views expressed by podcast guests or other contributors are their own and do not necessarily represent the views of Brodie Sharpe.

To the extent permitted by applicable law, Brodie Sharpe and associated businesses, contractors and contributors accept no liability for loss, injury, damage or adverse outcomes arising from reliance upon or use of this general educational content. Nothing in this disclaimer is intended to exclude, restrict or modify any right, guarantee, remedy or liability that cannot lawfully be excluded, restricted or modified under applicable law.

If you believe you may have a serious injury or medical condition, or you develop severe, rapidly worsening or otherwise concerning symptoms, seek prompt assessment from an appropriately qualified healthcare professional. In an emergency, contact your local emergency service.