The truth is, there's no best time to take collagen. We recommend 13 grams of collagen per day, which is around two tablespoons (depending on your spoon size!) and is a simple rule of thumb to follow. But please remember, collagen protein is a food and our body uses food in different ways at different times of the day and some people may need more or less, depending on their personal health and dietary requirements.
However, if you're targeting specific health and body goals, taking collagen at specific times can support these.
The best time to take collagen for weight loss
Taking collagen can promote satiety, which, if taken about 15 minutes before your next meal, could result in consuming fewer calories, thereby supporting weight loss. Collagen peptides also have a very unique amino acid structure which makes them more filling than other protein powders - up to 40% more when consuming the same quantity.
The best time to take collagen for muscle growth
Collagen is a powerful protein supporting muscle growth. If your goal is to enhance your performance, increase stamina and prevent muscle breakdown, then taking collagen 15-45 minutes before your workout (depending on whether you eat a large or small meal before training), can provide your body with the various amino acids it needs to support all of this.
Intensive training such as weight lifting or sprinting stimulate muscle protein remodelling and protein synthesis rates for several hours after each workout session. Collagen peptides send signals to the body that trigger anabolism - the growth and repair of tissues - including muscle.
In addition, collagen has been shown to reduce DOMs (soreness after exercise) as well as reduce the risk of injuries and expedite healing and recovery. Consuming high quality, bioavailable protein such as that found in collagen during this post-training period can therefore optimise muscle rebuild and growth, strength, recovery and DOMs as well as protect against injuries.
Can you take collagen on an empty stomach?
Collagen can be taken any time of day with or without food. When collagen protein peptides enter your digestive system, your body will break down and absorb the peptides and individual amino acids and use these however the body needs them.
Should you take collagen before sleep?
Collagen contains high levels of the amino acid glycine, which is linked to improving sleep. Glycine has been shown to promote and enhance the quality of sleep, by having a calming effect on the brain, reducing rapid eye movement, and lowering the core body temperature.
The body repairs and grows cells most efficiently during sleep; therefore, it's advantageous to take collagen before sleep.
In summary
Collagen can be taken at any time of the day with or without food; as a protein-rich breakfast or before meals to support weight loss; before and after workouts for optimum performance, results and recovery and before sleep for a more regenerative and restful night.
We recommend taking 13 grams of collagen per day but remember, collagen is a protein, so adjust your daily protein requirements according to your personal health and fitness needs.
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The information we have provided herewith, and all linked materials, are not intended nor should they be construed as medical advice. Moreover, the information herewith should not be used as a substitute for professional medical expertise or treatment. Please refer to our Terms and Conditions and consult your General Practitioner for advice specific for you.
