Preworkout recommendation: To increase collagen synthesis, tissue regeneration, and joint recovery, supplement with 5–10 grams of collagen protein 30–60 minutes before exercise. Choose a supplement that lists “hydrolyzed collagen,” “collagen hydrolysate,” or “collagen peptides” to mirror the supplements proven effective in studies. Adding 100–200 mg of vitamin C to your preworkout routine further supports tissue repair and healing rates. Type II collagen supplements appear to be preferentially effective at reducing cartilage inflammation in dosages as low as 10 mg per day.161 For added joint
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