The dietary supplements market has been booming for some years now. Among the range of substances on offer, two stand out for their benefits: creatine and hydrolyzed marine collagen. Although each has its own specific uses, the choice of consumption depends above all on individual needs and theobjective being pursued.
So how do you choose between creatine and collagen? Which supplement should you take to boost yourtraining performance or preserve theelasticity of your tendons? We take a look at their practical use, their effects and the latest scientific data available. Find out how creatine and collagen meet your needs, and whether synergy between the two is really possible.
Contents
Creatine or collagen: 2 different substances
Collagen, a natural protein
Collagen is the most common protein found in the body.
Collagen is found in the extracellular matrix (ECM) of tissues, playing a role in their composition, notably in skin, bones, ligaments and tendons. Collagen makes them strong and supple.
It is produced naturally by the body, but less and less with age. Like all proteins, collagen is made up of 20 amino acids, 11 of which are manufactured by the body and 9 from food¹.
Collagen cannot be ingested in its raw form by the body. Once consumed (in hydrolyzed form), it is broken down into amino acids which are reused by the body to make collagen and other proteins.
Creatine, an amino acid derivative
Creatine is found inside muscle cells. It is produced naturally by thebody from the amino acids glycine, arginine and methionine. It also comes from food, particularly meat and fish.
Creatine is not a powder like whey, but a substance derived from amino acids that providesthe body with energy when it performs a high-intensity effort.
Once in the muscle, creatine takes the form of phosphocreatine. Phosphocreatine regeneratesATP, a muscle's instant energy source, as soon as it starts moving.
Creatine meets an urgent need for muscle energy, while collagen preserves tissues and protects tendons and ligaments.
When should I take collagen or creatine?
The health benefits of collagen
While no study has yet proved that collagen has a prophylactic effect, i.e. that it prevents injury in sportspeople, there is some preliminary evidence that it can be used in this way².
Another study showed that oral intake of collagen peptides reduced activity-related joint pain in subjects suffering from knee discomfort³.
More generally, collagen is known to reduce the repair time of connective tissue lesions in tendons and ligaments.
To explain this, we need to know that inflammation of a tissue disorganizes its collagen fibrils and can lead to conditions such as tendinopathy. As it happens, glycine inhibits inflammatory cells, hence the beneficial effect of collagen.
Here are the benefits associated with collagen:
- Better management of pain linked to inflammatory conditions, such as tendonitis (when combined with appropriate physical exercise).
- Less joint pain during activity.
- A contribution to the treatment of certain joint pathologies such as osteoarthritis.
- Improved bone strength and reduced risk of fracture.
- Support for collagen production during periods of intense training.
- Helping to repair tissues, bones, skin and ligaments.
Methodological limits and promises
A January 2024 Inserm survey warns about studies conducted on the subject of collagen. It highlights certain methodological limitations, notably in design,low sample size andlack of comparison with a placebo.
She also recommends vigilance with regard to miracle solutions sold to treat illnesses such as osteoarthritis or to combat aging.
A creatine supplement for performance
Taking creatine for sports performance is interesting as long as the effort is of the :
- Short and intense, like the sprint in athletics, kayaking, short track or track cycling;
- Repeated at high intensity, like tennis matches or a soccer game;
- Maximal, as in bodybuilding.
Creatine also plays a role in post-exercise. It offers muscle recovery and neuroprotection in the event of head trauma, to facilitate recovery.
The problem with creatine is that its energy production is high, but its storage capacity is low. That's why it's interesting for short efforts.
It acts indirectly, insofar as it encourages the sequence of high-intensity exercises. Without the latter, or for pure endurance-type efforts without a maximum intensity phase, it is of no use.
In fact, it can be mixed with whey to maximize the benefits.
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How to choose the right collagen or creatine?
A choice based on personal needs
In the case of collagen, studies show an increased bioavailability of amino acids after taking 20 to 25 grams of collagen². A minimum of 10 grams is therefore recommended.
This is done at different times, depending on the objective.
It can be used daily to treat inflammatory or joint pain, prevent degenerative pathologies such as osteoarthritis, or strengthen bones.
Consumed 40 to 60 minutes after exercise, it provides the quantity of amino acids required for collagen renewal after exercise. This is particularly true if the body's protein intake is sub-optimal. It also supports tissue integrity and promotes repair.
It can therefore be used immediately after exercise to improve recovery and reduce or delay muscle soreness.
For creatine, we recommend taking 3 g of the product in a liquid.
Ideally, creatine monohydrate should be taken as a course of treatment over 1? months, with breaks in between. We'll come back to this in more detail in our dossier: how long does it take for creatine to take effect?
Beyond the situations for which it is indicated, i.e. short, intense efforts, it is not recommended.
A consumer choice
Most of the collagens available are ofanimal origin. In fact, they are the only ones being studied in clinical research. They are therefore not suitable for people on vegetarian or vegan diets.
To date, there is no plant-based alternative². While some plant-based products contain nutrients useful for collagen production, they do not contain pure collagen.
What's more, some products also claim to imitate animal sources of collagen. Yet the biological activity of animal proteins is specific, and their plant-based alternatives are recognized as less effective.
The difficulty of finding sources that are truly clean from an environmental and ecological point of view is one of the reasons why some brands, such as Protéalpes, do not offer collagen.
A choice based on quality criteria
Like all proteins, collagen is made up of amino acids. Its amino acid composition defines the protein quality of the diet.
To date, there are 28 different types of collagen, so behind the same word there are many different compositions.
In bones, muscles and connective tissue, type 1 collagen predominates, and is made up ofnon-essential amino acids (NEAA) including glycine, proline, hydroxyproline and hydroxylysine.
You need to read the composition of the collagen you choose to be sure of the product's quality.
An individual choice
Individual variability also comes into play in the availability of amino acids supporting collagen synthesis. It depends onusual proteinintake, individual capacity to digest amino acids, training program and body mass.
This is why an individual approach should be favored. In fact, the Australian Institute of Sport classifies this protein in Group B, described as products with "Emerging scientific support, meriting further research. Considered for use by athletes as part of a research protocol or case-managedsurveillance situation ".
Whey, creatine, collagen: can supplements be mixed?
Consuming protein and creatine is no problem, but what about combining creatine and collagen? There are suggestions that the two could be combined, but no scientific studies to date have proven their combined benefits.
However, the creatine-collagen synergy could be used for athletes suffering from tendon injuries, for example, in power sports.
It is always advisable to consult a health professional before taking any dietary supplements.
Conclusion
Creatine and collagen each offer distinct benefits depending on the goals of the person taking them.
Creatine, particularly in its monohydrate form, is ideal for short-duration, high-intensity efforts, providing rapid energy to the muscles and promoting efficient recovery.
Collagen, for its part, is a valuable asset for the health of joints, skin and connective tissue, strengthening their resistance and facilitating their regeneration.
Whether you're looking to boost your sporting performance, protect your joints, or improve the appearance of your skin, the choice between these two supplements will depend on your specific needs.
If you're aiming for a solution that's easy to integrate into your routine, one or the other can be adapted according to the type of effort or support you're looking for. Finally, combining these two supplements could potentially promote optimal levels of performance and well-being, although more studies are needed to confirm the supposed effects of collagen.
To find out more :
The different protein powders
Choosing your protein powder
The complete guide to BCAAs
Can whey and carnitine be combined?
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