Your goal: Aid recovery

THE SUPP Collagen

Collagen – a protein made up of the amino acids glycine, proline and hydroxyproline – triggers your muscles’ anabolic process, in which new muscle tissues are generated and existing ones grow. Muscles tear as you work out, so it’s crucial that new ones are created and existing muscles repaired to make you ready to work hard the next time. Collagen is also a component of cartilage, the tissue that, among other functions, cushions and supports your joints.

Most effective form: Type II. There are many others, but II is best for soothing sore joints and keeping the body supple.

Recommended dose: 2,500-10,000mg per day: 2,500mg should be sufficient for acute joint pain, whereas you’ll probably need 10,000mg to increase muscle mass.

Bonus benefits: Type I and type III collagen act as scaffolding for your skin, making up 75% of the cells within the dermis. Studies suggests that after the age of 25, natural production reduces by as much as 1.5% a year, so supplementing helps to keep your skin plump and firm.

Find it in these foods: Chicken, egg whites, citrus fruits, bone broth, fish.

Potential side effects: Feelings of fullness or constipation. Both can be caused by the body breaking down a lot of protein (collagen) at once, without enough fluid and fibre to aid digestion. Stay hydrated, eat plenty of fruit and veg, and reduce your daily dose by half if you suffer.

Top up: Proto-col Pure

Collagen Capsules, £19.50 for 90 capsules, Proto-col