Table of contents
Why We’re Rethinking Injury Recovery
Rest. Ice. Rehab.
That’s the standard recovery plan.
It treats pain. It restores movement.
But it often misses the critical step: rebuilding the structure that broke down.
Most injuries, whether it’s a strained tendon, a torn ligament, or an aching joint, don’t happen because of weak muscles. They happen because of weakened collagen-based tissues that have been worn thin, stressed beyond capacity, or never fully repaired (Holwerda & van Loon, 2021).
And here’s the problem:
After your mid-20s, collagen production naturally declines by about 1–2% per year (Australian Institute of Sport, 2021).
Combine that with repetitive stress, aging, and incomplete healing, and you’re facing a slow erosion of your body’s connective tissue strength.
If you want to recover fully and stay resilient as you age, rebuilding collagen isn’t optional; it’s essential.
If you want to keep moving freely, recover stronger, and keep up with your kids (and your life), rebuilding collagen needs to be part of the plan, not an afterthought.
What Is Collagen and Why Does It Matter?
Collagen is the most abundant protein in the human body, making up 30–35% of total protein content (Holwerda & van Loon, 2021; Australian Institute of Sport, 2021).
It acts as the primary structural protein for:
Tendons
Ligaments
Cartilage
Bones
Joint capsules
Skin
Blood vessels
Fascia
It’s what gives tissues their strength, elasticity, and integrity (Holwerda & van Loon, 2021).
When you think of collagen, think framework. It’s the scaffolding that holds everything together, from your joints to your skin to your vascular system. Unlike muscle proteins (like actin and myosin), collagen isn’t for strength generation; it’s for structural integrity. It’s the framework that allows muscles, joints, and organs to move safely and withstand load.
There are many types of collagen, but Types I and III are most important for musculoskeletal repair:
Type I: Dense, strong collagen found in tendons, ligaments, bones, and skin.
Type III: More elastic collagen found in blood vessels and flexible tissues, often working alongside Type I during early tissue repair (Australian Institute of Sport, 2021).
Unlike whey or plant protein powders that primarily support muscle repair, collagen supports the structural tissues that allow muscles to function safely and efficiently.
"If protein powders feed your muscles, collagen feeds your framework."
Without a strong framework, it’s not a question of if injuries happen — it’s a question of when?
Injury and Inflammation: What Actually Breaks Down
Most musculoskeletal injuries involve damage to collagen-dominant tissues, not muscles (Holwerda & van Loon, 2021).
Here’s why recovery is harder:
Tendons, ligaments, and cartilage have low vascularity — limited blood flow means slower healing.
Inflammation degrades collagen fibers, further weakening tissue (Australian Institute of Sport, 2021).
Pain often resolves before true structural remodeling occurs.
Without active collagen rebuilding, injured tissues may recover function temporarily but remain mechanically weaker, leaving you vulnerable for re-injury.
Collagen’s Role in Repair: What the Research Says
Collagen remodelling isn’t automatic.
It’s a mechanical, biological process triggered by load and strain (Holwerda & van Loon, 2021).
When tissues are stressed (through exercise, rehab, or manual therapy), fibroblasts, specialised connective tissue cells, are activated. Their job is to lay down new collagen fibres, repairing and reinforcing damaged structures.
But fibroblasts can’t build strong tissue out of nothing. They need the right raw materials and that’s where targeted collagen supplementation comes in (Holwerda & van Loon, 2021).
When you ingest hydrolysed collagen peptides, you provide your body with a direct source of:
Glycine
Proline
Hydroxyproline
These are the key amino acids needed to assemble and stabilise new collagen strands (Holwerda & van Loon, 2021).
Vitamin C is essential too, as it activates critical enzymes (prolyl hydroxylase and lysyl hydroxylase) that cross-link collagen molecules, making the repaired tissue strong and resilient (Australian Institute of Sport, 2021).
Without movement, fibroblasts aren’t triggered. Without collagen peptides and vitamin C, new fibres are weak or incomplete.
Key Research Insight:
Clinical studies show that consuming 15–20 g of collagen peptides plus 50 mg of vitamin C about 30–60 minutes before exercise amplifies collagen synthesis directly at the loaded site (Holwerda & van Loon, 2021).
Timing matters — stimulating collagen rebuilding at the right moment is critical.
Why Not All Collagen Supplements Are the Same
Not all collagen products are designed for musculoskeletal recovery.
Key things to look for:
Hydrolysed collagen peptides for easier absorption
Type I and III collagen to target ligaments, tendons, and joints
Clinical doses — ideally 15–20 g daily
Paired with vitamin C — essential for collagen formation (Australian Institute of Sport, 2021)
Many collagen powders are marketed for cosmetic benefits rather than structural repair. At ASN, we guide customers toward purpose-built collagen products designed to rebuild where it matters most.
Who Should Consider Collagen for Injury Support?
You should consider collagen if you are dealing with:
Tendonitis or tendinopathy
Ligament sprains or tears
Cartilage wear or joint pain
Post-surgical recovery
High training loads
Repetitive impact work
Even if you are not currently injured, supporting collagen turnover is key for:
Staying ahead of wear and tear
Reducing stiffness
Maintaining mobility and strength as you age
How to Supplement Collagen the Smart Way
The smarter approach:
Choose hydrolysed collagen peptides, not raw gelatin.
Take daily for 4–12 weeks minimum (Holwerda & van Loon, 2021).
Pair with vitamin C for strong fibre formation.
Time it 30–60 minutes before rehab or training for best results.
This is not a quick fix. It is a long-term process of restoring structural integrity.
ASN’s Role: Helping You Rebuild From the Inside Out
At ASN, we don’t just recommend collagen randomly.
We help build custom recovery plans based on:
Your activity level
Your injury history
Your training and recovery goals
We help you:
Choose the right form and type of collagen
Match supplementation timing with your training
Combine collagen with other recovery essentials
Track real structural improvements over time
At ASN, we are not chasing trends. We are building resilience that lasts.
Don’t Just Heal. Rebuild.
If you are serious about long-term recovery, collagen is not optional.
It is the building material your body depends on to rebuild, reinforce, and resist breakdown (Holwerda & van Loon, 2021; Australian Institute of Sport, 2021).
Start rebuilding from the inside out.
Start with collagen.
Start with ASN.
Summary
Most injuries affect collagen-rich tissues like tendons and ligaments, not muscles.
Collagen production declines by 1–2% per year after your mid-20s.
Weak or degraded collagen increases risk of re-injury and slows recovery.
Collagen is the structural framework for joints, cartilage, bones, and skin.
Types I and III collagen are most important for tissue repair and strength.
Hydrolysed collagen peptides supply key amino acids: glycine, proline, and hydroxyproline.
Vitamin C is essential for cross-linking and strengthening new collagen fibers.
Taking collagen 30–60 minutes before training boosts collagen synthesis at the injury site.
Look for hydrolysed collagen, Type I & III, 15–20 g daily, with added Vitamin C.
Even without injury, collagen helps reduce stiffness and preserve mobility with age.
Daily use for 4–12 weeks is recommended for structural benefits.
References
Australian Institute of Sport. (2021). AIS Sports Supplement Framework: Collagen. https://www.sportsdietitians.com.au
Holwerda, A. M., & van Loon, L. J. C. (2021). The impact of collagen protein ingestion on musculoskeletal connective tissue remodeling: A narrative review. Nutrition Reviews, 80(6), 1497–1514. https://doi.org/10.1093/nutrit/nuab083
