When Is the Best Moment to Take Collagen for Sport Performance and Joint Support?

1. Why collagen helps for sport?

High impact and high load sports stress your tendons, ligaments and joint cartilage, all rich in collagen. When these tissues are strong and well organised, they absorb impact, tolerate repetitive loading and reduce pain from overload.

Human trials show that adding collagen can support these structures:

• In a 24 week randomized placebo controlled trial at Penn State, athletes who took 10 g of collagen hydrolysate per day reported significantly less joint pain during sports activity.
• In a 12 week German trial, young active adults with functional knee problems took 5 g of specific collagen peptides daily and experienced reduced activity related knee pain.

These studies do not prove absolute injury prevention, but they show improved joint comfort under load, which is central for athletes who rely on healthy collagen rich tissues.

2. Why one hour before training is the sweet spot?

Research on hydrolysed collagen shows that the body absorbs collagen peptides very quickly. In the study by Ohara et al., collagen derived peptides appeared in the bloodstream within minutes, with the authors noting that peptides were detectable “thirty minutes after ingestion and remained elevated for up to two hours.” This indicates a clear peak around the one hour mark.

The study by Schauss et al. confirmed this rapid uptake, reporting that oral collagen peptides led to “a significant increase in circulating hydroxyproline containing peptides,” showing that the body can quickly use these building blocks for connective tissue. Taking collagen one hour before training ensures that these peptides are abundant in the blood exactly when your tendons and ligaments are under mechanical load. Over time, this pairing strengthens the signal for collagen repair and adaptation.

The trial by Zdzieblik et al. supports this idea in active adults, where daily collagen intake led to “a significant reduction in activity related knee pain.” This improved joint comfort under load suggests that delivering collagen peptides before sport can enhance their effect by supplying the body with what it needs right when the tissues are working hardest.

3. Why adding vitamin C makes collagen more efficient

Vitamin C is essential for collagen formation. It supports the enzymes that hydroxylate proline and lysine so that collagen fibres can link and form strong stable structures.

In the American Journal of Clinical Nutrition study, the researchers used a vitamin C rich drink with collagen peptides and concluded that this combination increased collagen synthesis more than exercise alone.

Other research on lower limb training has also shown that pairing collagen with vitamin C can increase collagen production and improve explosive performance, reinforcing the idea that vitamin C enhances connective tissue adaptation.

4. Now you know...

Drinking one can of Thrill Collagen+ about an hour before sport gives your body the collagen peptides it needs right when your joints and tendons are working hardest. This can help reduce activity related joint discomfort and support smoother movement during training. Convenient, refreshing and tasty, it is the perfect partner for any workout routine.