The Pre-Training Protocol: When to Take Collagen Before Training
THE PROTOCOL
When to take collagen before training
The Pre-Training Protocol: how to time OOST ReGen & Recover around your training week, with a sample week you can copy.
Download the PDFThe short answer: take one serving of OOST 30 to 40 minutes before you train. On rest days, take it with breakfast. Do it every day, and judge it over a 12-week training block.
Why timing matters
Your muscles make the power. Your tendons and ligaments carry it into the tackle, the sprint, the swing or the drive off the tee. That connective tissue is built largely from collagen, and it adapts slowly, so what you give it, and when, is worth getting right.
The timing comes from a growing body of sports science on hydrolysed collagen, the same form used in OOST.
- Over a training block. In a German trial, young men who took 5g of collagen peptides daily during 14 weeks of heavy training saw their Achilles tendon cross-section grow by 11%, against 4.7% for those on placebo (Jerger et al., 2022). Each OOST serving contains 8g of marine collagen. We cover this study in more detail in what new research says about collagen and tendon strength.
- Before training. Researchers at Liverpool John Moores University gave resistance-trained men hydrolysed collagen with vitamin C before heavy squats, and markers of collagen production rose (Lee et al., 2024). These single-session studies used larger amounts, 15 to 30g.
- In your 40s and 50s. A follow-up in trained men averaging 49 years old found their collagen response to training was blunted without collagen, and that taking it beforehand restored it (Nulty et al., 2024).
- Why 30 to 40 minutes. Collagen's building blocks start rising in your bloodstream within about half an hour of taking it and stay raised for a couple of hours, so taking OOST 30 to 40 minutes beforehand means they're climbing as your session starts and available throughout it.
The evidence isn't unanimous: some studies have found no added benefit, and most used bovine rather than marine collagen. But the pattern is consistent enough to shape our advice: have the building blocks in your bloodstream when training sends the signal to rebuild.
That's why we recommend taking OOST 30 to 40 minutes before you train, rather than whenever you remember.
The protocol
One serving a day, every day. What changes is the timing.
Training days
Take it 30 to 40 minutes before the session starts. For an evening session, that's usually as you leave for training or as you pack your kit bag.
Match or race days
Treat it like a training day: 30 to 40 minutes before warm-up, alongside your usual pre-match routine. Don't try anything new on match day; get the timing right in training first.
Rest days
Take it with breakfast. Repair carries on between sessions, so rest days still count.
Two sessions in one day
Take your serving before the session that loads your tendons and joints most: sprinting, jumping, contact or heavy lifting, rather than a gentle swim or recovery spin.
Early-morning sessions
If 30 minutes before a 6am session isn't realistic, take it as soon as you're up. Consistency matters more than perfect timing.
A sample week
Here's how it looks for a club player training twice a week with a weekend match. Swap in your own sessions.
| Day | Session | When to take OOST |
|---|---|---|
| Monday | Rest | With breakfast |
| Tuesday | Club training, 7:30pm | 6:50 to 7:00pm, as you head out |
| Wednesday | Gym, 7am | As soon as you're up |
| Thursday | Club training, 7:30pm | 6:50 to 7:00pm |
| Friday | Rest | With breakfast |
| Saturday | Match, 2:30pm throw-in or kick-off (warm-up 2pm) | 1:20 to 1:30pm, before warm-up |
| Sunday | Recovery walk or spin | With breakfast |
Making it a habit
The protocol only works if you follow it week after week. These make that easy:
- Keep sachets in your kit bag. If the bag's packed, your serving is with it.
- Tie it to something you already do: filling your water bottle, lacing your boots, or the drive to training.
- Set a phone reminder 40 minutes before your regular sessions for the first two weeks.
- Give it a full training block. Connective tissue adapts over weeks, not days, so judge it over 12 weeks rather than one. See how long collagen takes to work.
What's in it
Each 30g sachet of OOST ReGen & Recover contains seven active ingredients:
| Active ingredient | Per sachet | %RI* |
|---|---|---|
| Hydrolysed fish collagen | 8,000mg | ** |
| Glucosamine sulphate | 1,000mg | ** |
| Chondroitin sulphate | 200mg | ** |
| Curcumin | 100mg | ** |
| Piperine (from black pepper extract) | 2.5mg | ** |
| Vitamin C | 80mg | 100% |
| Vitamin D3 | 15µg | 300% |
*Reference intake of an average adult (8400kJ/2000kcal). **Reference intake not established.
- Marine collagen is hydrolysed collagen from fish. Type I collagen is the main collagen in tendons, ligaments and bone.
- Glucosamine sulphate is the form of glucosamine used in most joint research.
- Chondroitin sulphate is one of the main components of cartilage.
- Curcumin with piperine: curcumin is the active compound in turmeric; piperine is black pepper extract, added alongside it.
- Vitamin C contributes to normal collagen formation for the normal function of bones and cartilage.
- Vitamin D contributes to the maintenance of normal bones and normal muscle function.
Full ingredients
Water, Hydrolysed Fish Collagen, Humectant (Glycerine), Glucosamine Sulphate (Crustacean), Mango Juice Concentrate, Natural Flavours, Acidity Regulator (Citric Acid), Chondroitin Sulphate, Curcumin Powder, Sodium Ascorbate, Stabiliser (Xanthan Gum), Preservative (Potassium Sorbate), Sweetener (Steviol Glycosides from Stevia), Black Pepper Extract, Cholecalciferol.
Allergens: contains fish and crustaceans (see ingredients in bold). Food supplement with sweetener.
Every batch is Informed Sport certified, meaning it is tested for substances banned in sport. If you compete under anti-doping rules, that minimises the risk of an accidental positive test.
Frequently asked questions
When is the best time to take collagen?
On training days, 30 to 40 minutes before your session, so collagen's building blocks are rising in your bloodstream as you train. On rest days, take it with breakfast.
Should I take collagen on rest days?
Yes. Connective tissue keeps repairing between sessions, so a steady daily serving matters. Take it with breakfast on rest days.
What if I train early in the morning?
Take it as soon as you're up. If 30 minutes before a 6am session isn't realistic, consistency matters more than perfect timing.
How much collagen is in a serving of OOST?
Each 30g sachet contains 8,000mg (8g) of hydrolysed fish collagen. One sachet a day is the standard protocol.
How long before I notice a difference?
Connective tissue adapts over weeks, not days. Give it a full training block of around 12 weeks before judging it.
Before you start
OOST is a food supplement, not a substitute for a varied, balanced diet and a healthy lifestyle. If you're pregnant, breastfeeding, taking medication (particularly blood thinners), have a shellfish or fish allergy, or have a medical condition, check with your doctor or pharmacist first. Don't exceed the stated daily dose. Keep out of reach and sight of children.
References
Jerger S et al. (2022). Effects of specific collagen peptide supplementation combined with resistance training on Achilles tendon properties. Scandinavian Journal of Medicine & Science in Sports, 32(7), 1131–1141.
Lee J et al. (2024). Collagen synthesis response to resistance exercise with 0, 15 or 30g of hydrolysed collagen in resistance-trained young men. Liverpool John Moores University.
Nulty C et al. (2024). Hydrolysed collagen ingestion before resistance exercise in resistance-trained middle-aged men. Liverpool John Moores University.
Keep the protocol handy
Download the Pre-Training Protocol as a PDF to keep on your phone, or read up on what's in the formula.
Shop OOST ReGen & RecoverReduces General Joint Pain
Curcumin’s anti-inflammatory properties expedite recovery, while piperine increases its absorption, helping you bounce back faster post-exercise.
Aids Cartilage Regeneration
Glucosamine sulphate stimulates the repair and regeneration of damaged cartilage, contributing to overall joint health and longevity.
Improves Sleep
Reduced joint discomfort from our comprehensive ingredient mix ensures better sleep quality, enabling your body to repair and rejuvenate overnight.
Reduces Post-Workout Recovery Time
Curcumin’s anti-inflammatory properties expedite recovery, while piperine increases its absorption, helping you bounce back faster post-exercise.
Reduces Stiffness
Chondroitin sulphate in our formula supports water retention in the cartilage, promoting elasticity and reducing joint stiffness for smoother movement.
Improves Flexibility
A blend of collagen and vitamins C & D enhances joint mobility and flexibility, enabling a wider range of motion and activities.
Improves Skin Appearance
OOST ReGen & Recover harnesses potent active ingredients like Fish Collagen and Vitamin C, promoting radiant skin by enhancing collagen production, hydration, and antioxidant protection, visibly reducing signs of aging for a youthful, glowing complexion.
Increases Hair Health
Enriched with premium Fish Collagen and Vitamin C, OOST promotes hair health and growth. Collagen provides amino acids that build hair proteins, while Vitamin C aids in collagen production and protects against oxidative stress, ensuring vibrant, strong hair.
Convenience
OOST’s individually packaged sachets provide an easy, on-the-go option to maintain your joint health regimen without interrupting your active lifestyle.
Collagen is one of the main building blocks for your entire body.
We often hear how important collagen is for our skin’s consistency, giving it a youthful appearance. However, this is only part of collagen’s work, as it assists joints to remain flexible, which in turn allows more movement and exercise. Your joints will thank you for adding more into your diet.
Glucosamine is a natural substance that helps build and repair cartilage, the tissue that cushions joints. Healthy joints and cartilage are important for maintaining quality of life and to allow you to continue exercising as you age.
Chondroitin is a substance that occurs naturally in the connective tissue of humans, especially in joint cartilage. It is one of the building blocks of cartilage and helps joints maintain fluid and flexibility.
Curcuminoids are a group of active substances found in the turmeric root. These are known to have many health benefits including anti-inflammatory properties. It is also what gives turmeric its bright colour.
We have added Piperine, an extract from Black Pepper which aids the body in its absorption of Curcumin.
Vitamin C is a water-soluble vitamin and an important antioxidant. Our body does not store large quantities of Vitamin C, and we therefore depend on a regular intake from our diet or from supplements. Amongst other things, Vitamin C contributes to the normal production of collagen in the body and hence why it is an important component of the OOST ReGen & Recover product.
Vitamin D is now one of the most researched vitamins with a multitude of benefits. It plays a crucial role in enhancing bone health by aiding calcium absorption, it also supports muscle function and immune system strength. With mood-regulating benefits that contribute to overall well-being, making it a key component for maintaining vitality and longevity.