April Graff, MS, RD, LD
Hy-Vee Dietitian
Collagen is the most abundant protein in your body and acts as the scaffolding for skin, bones, tendons, ligaments, and cartilage. For runners, whether you’re training for a 5K, 10K, or marathon, collagen is crucial because it supports the very tissues that keep you moving: joints, muscles, and connective tissue.
Unfortunately, collagen production naturally declines with age and can be further impacted by stressors like sun exposure or smoking. For runners, this decline can mean slower recovery, nagging joint pain, and increased risk of injuries like tendonitis or stress fractures.
Why Collagen Matters for Runners
- Joint Health: High mileage can strain knees, hips, and ankles. Research shows collagen supplementation can reduce joint pain and improve mobility, especially in those with osteoarthritis or repetitive stress injuries.
- Tendon & Ligament Support: These connective tissues endure constant impact during runs. Collagen helps maintain their strength and elasticity, reducing injury risk.
- Muscle Recovery: Studies suggest collagen peptides may support lean muscle mass when paired with resistance training, which is important for runners who cross-train.
- Skin & Hydration: Hours outdoors can take a toll on skin. Collagen improves hydration and elasticity, helping you look as strong as you feel.
You can boost your collagen intake through both food and supplements. Natural food sources include bone broth, chicken skin, fish skin and bones, and cuts of meat that are rich in gelatin. These options provide collagen in its whole form and can easily be incorporated into soups, stews, or slow-cooked dishes. If convenience is key, supplements are an effective alternative. Look for hydrolyzed collagen peptides, which are broken down for easier absorption. Research suggests a daily dose of 2.5 to 15 grams can support joint health and muscle recovery, making it a practical choice for runners aiming to stay strong and injury-free.
Collagen works best when paired with the right nutrients that support its production. Vitamin C is essential for collagen synthesis and can be found in citrus fruits and peppers. Minerals like zinc and copper help strengthen and repair tissues, and these are abundant in nuts, seeds, and meats. Iron also plays a key role in collagen formation and is present in foods such as red meat and beans. Vitamin A promotes healthy skin and connective tissue, and you can get it from carrots and leafy greens. Adequate protein from sources like lean meats, eggs, and dairy provides the building blocks your body needs to make collagen effectively. Including these nutrients in your diet ensures you get the most benefit from collagen.
Three Practical Strategies for Runners
- Sip Bone Broth: Use it in soups or post-run recovery meals.
- Add Collagen Powder: Stir into coffee, smoothies, oatmeal, or yogurt.
- Cook Gelatin-Rich Cuts: Slow-cook chicken thighs or short ribs for collagen-rich meals.
Collagen isn’t just a trend. It’s a performance ally. By supporting joint health, recovery, and tissue resilience, collagen can help runners stay strong and injury-free. Pair it with a nutrient-rich diet and consult a dietitian before starting supplements, especially if you have health conditions or take medications.
Try this Korean Style Short Ribs recipe. Slow-Cooked Korean-Style Short Ribs | Hy-Vee
Have nutrition questions? Reach out to April Graff, your Hy-Vee dietitian, for personalized guidance and support. (april.graff@hy-vee.com or 507-625-9070).
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