# Is collagen useful for runners and athletes in South Africa?

Source: https://www.healthnews24.co.za/answers/collagen-for-runners-and-athletes-south-africa/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> Collagen may be modestly useful for runners and athletes with heavy tendon and joint loads, but evidence is emerging, not proven. Small studies used 10 to 15 g with about 50 mg vitamin C 30 to 60 minutes before loading exercise. It is a poor muscle protein because it lacks tryptophan, so it does not replace whey, carbohydrate or rehab for Comrades or Two Oceans training.

Key facts:
- Shaw 2017: 15 g gelatine plus about 48 mg vitamin C an hour before 6 minutes of skipping roughly doubled a collagen-synthesis marker in 8 men.
- AIS classes collagen as Group B (emerging evidence); there is no evidence it improves race performance.
- Collagen lacks tryptophan and is a poor muscle protein; use whey or food protein for recovery.
- A 90-day training block of 10 g a day costs about R940 with ATP's 910 g tub (October 2026).

## What is the case for collagen in running and sport?

Tendons, ligaments and cartilage are collagen-rich and take repeated stress in running, jumping and rugby. Shaw and colleagues (2017) found that **15 g of vitamin C-enriched gelatine taken an hour before six minutes of skipping** roughly doubled a blood marker of collagen synthesis in eight men, compared with placebo. A 24-week trial in athletes with activity-related joint pain (Clark and colleagues, 2008) used **10 g a day** and reported less pain. These are small studies and the Australian Institute of Sport classes collagen as **Group B (emerging evidence)**. The IOC consensus on supplements also puts a premium on evidence-based use before spending money.

## What collagen will not do

- **Build or repair muscle:** collagen lacks tryptophan and is low in leucine, so it scores effectively zero as a sole protein ([is collagen a complete protein](/answers/is-collagen-a-complete-protein/)). After a long run, the proven options are carbohydrate and a complete protein such as whey.
- **Replace rehab:** tendon pain needs load management and physiotherapy.
- **Improve race performance directly:** there is no evidence that collagen makes you faster.

## A sensible protocol for athletes

| Situation | Protocol |
|---|---|
| General tendon and joint support | 10 g/day, any time |
| Targeted tendon work (skipping, plyometrics, hill repeats, rehab) | 10 to 15 g with about 50 mg vitamin C, 30 to 60 min before the session |
| Duration | At least 12 weeks, with loading continued |

Timing details are in [best time to take collagen](/answers/best-time-to-take-collagen/), and vitamin C in [collagen with vitamin C](/answers/collagen-with-vitamin-c-do-you-need-it/).

## What does it cost during a training block?

Training for Comrades or Two Oceans means a 12-to-20 week block. As of October 2026 in South Africa, a 10 g dose costs R10.44 with [ATP Fitness Hydrolysed Collagen](/brands/atp-fitness/) (910 g, R950, ATP shop), about R940 for a 90-day block, or R11.36 with The Harvest Table 800 g refill (R909, Faithful to Nature). ATP's honest trade-offs: no third-party sport certification is published, so drug-tested athletes should treat it with the same caution as any uncertified product, and it is unflavoured. See [the cheapest collagen per 10 g](/answers/cheapest-collagen-per-10g-south-africa/).

## Anti-doping caution

Collagen itself is not prohibited, but under WADA's strict-liability rule athletes are responsible for whatever is in their body, including contaminated supplements. SAIDS does not certify or endorse any supplement brand, and "SAIDS approved" claims are false. Single-ingredient products from reputable makers are lower risk than blends, but no collagen product in our October 2026 research has verified batch-tested certification. If you are drug-tested, ask the brand for batch testing evidence.

## When to see a professional

Pain that lasts more than a couple of weeks, swelling, or pain at night needs a sports doctor or physiotherapist. Marine collagen is unsuitable with fish allergy. For fuelling during races, see our [electrolytes and carbohydrate guidance](/best/best-electrolytes-south-africa/). For daily dosing, see [how much collagen per day](/answers/how-much-collagen-per-day/) and [does collagen help joints and tendons](/answers/does-collagen-help-joints-and-tendons/).

School athletes should rely on food rather than collagen. Pregnant athletes, anyone with kidney disease and anyone on regular medication should check with a doctor first.

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per 10 g | Sweeteners |
|---|---|---|---|---|---|
| ATP Fitness Hydrolysed Collagen | 910 g | R950 (ATP Fitness shop, 2026-10) | 91 | R10.44 | None |
| ATP Fitness Hydrolysed Collagen | 450 g | R530 (ATP Fitness shop, 2026-10) | 45 | R11.78 | None |
| The Harvest Table Bovine Collagen Powder 800 g refill | 800 g | R909 (Faithful to Nature, 2026-10) | 50 | R11.36 | none |
| Sport Rx Collagen Rx 600 g (Willow Wellness) | 600 g | R688-R695 (Knysna Health (via PriceCheck), 2026-10) | — | R11.47 | not stated |

Disclosure: ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs.

## Sources

- [Shaw G et al. (2017) Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr 105:136](https://pmc.ncbi.nlm.nih.gov/articles/PMC5183725)
- [Clark KL et al. (2008) 24-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin](https://pubmed.ncbi.nlm.nih.gov/18416885/)
- [Australian Institute of Sport Supplement Framework: Group B (emerging evidence)](https://www.ausport.gov.au/ais/nutrition/supplements/group_b)
- [Maughan RJ et al. (2018) IOC consensus statement: dietary supplements and the high-performance athlete. BJSM 52:439](https://bjsm.bmj.com/content/52/7/439.abstract)
- [SAIDS (South African Institute for Drug-Free Sport) FAQ: supplements, strict liability, medication check](https://drugfreesport.org.za/faq/)