WTF!!! I'm from Kerala too.
😀😃😮.. Ah yes, the food. The original spice capital of the world.
About 10g of collagen, that could be the issue. I have been taking near 30grams, but also type of training is crucial too. Oh yes, I love cialis and NO. Thank you. I'll try putting my AI-crafted recommendation below. I'm using the BPC/TB 500 with this type of training.
Yes. The best evidence says
collagen can help tendon remodeling, but only modestly and only when paired with the right loading stimulus. A true pooled meta-analysis is difficult because the studies use different tendons, doses, training styles, and outcomes; even the 2026 systematic review chose narrative synthesis for this reason. (
MDPI)
Best-supported practical conclusion
For tendon
growth/CSA:
5–15 g/day collagen peptides + progressive heavy resistance training for 12–15 weeks has the strongest signal.
For tendon
stiffness/material quality:
15–30 g hydrolyzed collagen or collagen peptides + vitamin C, timed ~60 minutes before tendon-loading exercise, looks more promising than low-dose collagen. The 2026 review found higher-dose studies, especially 30 g with vitamin C, were more likely to improve stiffness/Young’s modulus, while ~5 g often improved tendon size but not stiffness. (
MDPI)
What the studies collectively suggest
| Goal | Best evidence-supported approach |
|---|
| Tendon CSA/growth | Progressive resistance training, 3×/week, 12–15 weeks |
| Tendon stiffness | High-load resistance, likely ≥70% 1RM, possibly eccentric-biased |
| Collagen dose | 15 g/day is the practical minimum target; 30 g may be better for stiffness |
| Timing | ~60 minutes before loading is biologically most logical |
| Add vitamin C | Yes, at least 50 mg; many studies used 50–500 mg |
| Training alone | Works; collagen is an adjunct, not the main driver |
| Muscle strength | Collagen usually does not add strength beyond training |
Study-by-study pattern
The Jerger Achilles tendon trial used
5 g collagen peptides daily with
14 weeks of high-load resistance training. Achilles tendon CSA increased more with collagen than placebo, about
+11.0% vs +4.7%, but stiffness and strength improved similarly in both groups. (
Universität Wien)
The Balshaw patellar tendon study used
15 g collagen peptides daily with
15 weeks of lower-body resistance training, but found
no extra benefit over placebo for tendon size or mechanical properties, though both groups improved tendon stiffness and Young’s modulus from training. (
SHURA)
The Lee female soccer study used
30 g collagen hydrolysate + 500 mg vitamin C around training and found improved patellar tendon stiffness/Young’s modulus but not CSA. The 2026 review notes that the lack of CSA effect may be because elite soccer players already had high habitual tendon loading. (
MDPI)
The Nulty study appears especially important because it used
30 g collagen hydrolysate + vitamin C with lower-body resistance training and reported increases in
patellar tendon CSA, stiffness, and Young’s modulus. (
MDPI)
The 2024 Sports Medicine meta-analysis found a significant pooled effect for
tendon morphology with collagen peptide supplementation, but not for
tendon mechanical properties overall; it rated certainty for tendon outcomes as very low because of heterogeneity and small samples. (
Springer)
Best training style for tendon adaptation
The winning pattern is not bodybuilding-style high-rep pump work. Tendons respond best to
high mechanical strain.
A practical tendon-strength protocol would look like:
3 days/week, 12–16 weeks
Use slow, controlled heavy loading for the target tendon:
For patellar tendon:
- Leg press
- Squat or hack squat
- Knee extension
- Spanish squat or heavy isometric holds
For Achilles tendon:
- Standing calf raise
- Seated calf raise
- Heavy eccentric calf lowers
- Isometric calf holds
Use approximately:
- 3–5 sets
- 6–10 reps
- 70–85% 1RM
- Slow tempo, especially controlled eccentric
- Progress load over time
The review’s included protocols commonly used 3 sessions/week and intensities around
70–85% 1RM, with examples including knee extension, calf raise, leg press, squats, deadlifts, and progressive lower-body resistance training. (
MDPI)
Best collagen protocol
Most evidence-informed version:
15–30 g collagen peptides or hydrolyzed collagen
+ 50–500 mg vitamin C
~60 minutes before tendon-loading training
3–7 days/week for at least 12 weeks
Why timing matters: collagen amino acids such as glycine, proline, and hydroxyproline peak roughly around an hour after ingestion, and vitamin C supports collagen cross-linking chemistry. (
MDPI)
My verdict
For tendon remodeling, the best-supported stack is:
Heavy, progressive tendon-specific resistance training + 15–30 g collagen + vitamin C taken about 1 hour before training.
For
tendon size, 5–15 g may be enough.
For
tendon stiffness/quality, I would favor
15–30 g, with
30 g looking most promising but not yet definitively proven.
The most important variable is still
loading. Collagen without proper tendon strain is unlikely to do much.
