Anyone trying to build muscle knows how important consuming enough protein is. You also probably know consuming that much protein takes a lot of effort and mindfulness if you want to reach your daily protein goal. That's where many people turn to supplements like protein powder for an added boost, but not all protein sources are equal. Understanding the differences when comparing collagen vs whey is crucial. Collagen, the unsung hero of connective tissues, has been making waves for its potential benefits beyond muscle synthesis. Meanwhile, whey protein continues to flex as the go-to supplement for strength and mass gains. But, which one deserves a spot in your shaker bottle?
What are Collagen and Whey Protein?
Collagen
Collagen is a fibrous, structural protein that is found abundantly in humans and all mammals. The word “collagen” is derived from the Greek word for glue. Collagen is an important building block in bones, ligaments, tendons, and muscle. It plays a big role in the health of your hair, skin, and nails. While collagen is naturally formed in the body in places like connective tissues like ligaments, tendons, skin and bones, the supplement is derived from animal sources. It is also the most abundant protein in the body making up one third of total protein. The most common sources of collagen protein supplements come from bovine collagen (cow) sourced from bone, muscle, and sometimes hide.
As with all protein structures, collagen is built from amino acids. Collagen contains 19 amino acids and 8 essential amino acids. All protein sources are made up of amino acids and a complete protein source contains nine essential amino acids. Collagen is not a complete protein as it lacks tryptophan, but it does have an impressive amino profile with 19 present and eight of the nine essential amino acids. As we get older, our collagen production declines. Opting for collagen supplementation, or attempting to get more collagen in your diet through foods like bone broth may be helpful for the human body in more than one way. There are many reasons that collagen has become a popular supplement. It's an easy and efficient way to increase protein intake while providing other benefits for skin and orthopedic outcomes. Studies have shown that vitamin C may play an important role in collagen production. With the potential to help expedite fractured bone healing, increase type 1 collagen production, and lessen oxidative stress parameters.
You get different types and forms of collagen from various food sources.
- Type I collagen: This type of collagen is dense and makes up 90% of your body's collagen.
- Type II collagen: This type of collagen is associated with tissues that experience compressive or "push" loads. It's concentrated in your cartilage, the connective tissue that supports joints, at the insertion between two bones.
- Type III collagen: This is another type of structural collagen.
- Hydrolyzed collagen (or collagen peptides): This is a popular and effective form of collagen, and it comes from animal sources. Its composition makes it easier for your body to absorb and use. Hydrolyzed collagen is great for helping reduce the visible signs of skin aging. A meta-analysis of 14 studies, including 967 participants, revealed that supplementation with hydrolyzed collagen for up to 12 weeks helped promote the skin's hydration and elasticity compared to placebo. And other studies have found that hydrolyzed collagen can help stimulate collagen production and promote joint comfort.
- Pro collagen or "vegan" collagen: There are no plant-based sources of collagen, but there are supplements that give your body the building blocks it needs to make collagen. You can find vegan pro collagen formulas that contain the same amino acid makeup as human type I collagen and produce results as impactful as those of collagen peptides.
While you can get collagen by eating certain foods (bone broth, beef, pork, organ meats, fish, and eggs, to name a few), collagen powders are also a great way to supplement your nutrition. If drinking a glass of collagen supplements doesn't sound like your cup of tea, there are dozens of recipes you can try to add more collagen to your routine in tasty ways-from coffee drinks to cookie dough bites.
Read also: Does Collagen Help with Weight Loss?
Whey Protein
Whey protein powder is one of the most commonly utilized supplements on the market. It is used to support muscle growth and muscle recovery and is sought after as it is a complete protein source containing all nine essential amino acids. Whey is one of two main proteins that are found in milk. It is made by pasteurizing milk, and then separating the whey from the curds. Once it is separated, it undergoes a process to remove excess fat and carbohydrates, is filtered, and dried to make protein powder. There have been many studies done on whey protein to assess its benefits for muscle growth and recovery. Whey protein is well-loved for its fast absorption rate, which studies have found to absorb at about 10 grams an hour. This matters because it can lead to more prolonged feelings of satiety, and may create a significant increase in muscle protein synthesis. It's also extremely versatile, coming in different types, flavors, and brands.
Whey is one of the two main proteins found in milk (the other being casein). When cheese is made, milk fat coagulates and leaves behind whey. Similarly, when you open a tub of yogurt, the watery film at the top is whey. Whey is popular in part because it contains 20 amino acids, and all 9 essential amino acids, making it a complete protein source. Essential amino acids can’t be made by the body and must be obtained from the diet. As stated above, whey protein comes from milk. More specifically, it is a byproduct of the cheese-making process. After the cheese is made, the remaining watery liquid is filtered to remove fats and lactose, leaving whey concentrate behind. This liquid whey is spray-dried with hot and cold air until it becomes a powder. This powder is then packaged by various supplement companies and sometimes formulated with other ingredients.
Protein is an essential macronutrient. It makes up your muscles, bones, skin, hair, enzymes, and everything in your body and tissues. It consists of 20 amino acids, which are the building blocks of protein. Protein powders will provide all nine essential amino acids, making it a complete source of protein. Those essential amino acids are vital for bodily functions like protein synthesis, tissue repair, nutrient absorption and much more. Many complete sources of protein come from animal sources (fish, beef, poultry, dairy and pork). Plant foods like legumes, nuts, seeds, whole grains and vegetables lack one or more essential amino acids. So, to ensure you're getting a complete amino acid profile, it's a good idea to consume a variety of plant sources. It's no surprise that for years, athletes have long recognized the power of protein for supporting muscle strength maintenance, whether in capsules, bars or powder form. Protein powder helps to build and support muscle mass as well as promote immune health. The good news is that protein powders aren't just for athletes! There are many types, textures, and flavors to choose from in the protein powder world. Here are the top five you'll want to explore.
- Whey protein: It's the most popular type of protein and is considered to be the most effective powder for building muscle. Whey is a milk byproduct that enters your bloodstream faster than other proteins and boasts the highest level of the amino acid leucine, which gives your muscles the fuel they need to power through a workout. If increasing muscle mass is your goal, you'll want to take it within an hour after exercise.
- Casein: Like whey, this is a protein found in milk. The biggest difference between casein and whey is that casein takes a little longer to digest. Some athletes take it before bed to get the full benefits.
- Soy protein: This is a complete protein made from ground soybeans that have been dehulled and defatted. It is moderately easy to digest and contains greater amounts of glutamine and arginine amino acids, which may help support immune function.
- Pea protein: Peas are a rare exception among legumes because they are a complete source of protein, although they have lower levels of certain amino acids like methionine.
- Egg white protein: This is an excellent choice if you want or need to avoid dairy.
Differences Between Collagen and Whey Protein
When it comes to comparing collagen protein vs whey protein, you'll find some distinct differences in their makeup.
Amino Acid Profiles
The first is the amino acid profiles. Whey protein is a complete protein containing all nine essential amino acids, high amounts of branched chain amino acids, and is especially high in leucine. Unlike whey protein, collagen only has eight of the nine essential amino acids. Collagen contains three amino acids that are generally lacking in whey and plant-based proteins, and are also not found in typical meat products.
Read also: Keto Collagen Peptides Explained
Absorption Rate
Whey protein is rapidly absorbed in the body, while collagen may take a bit longer to absorb. While it’s often touted that whey protein is absorbed quickly and easily, research has actually proven that it takes the body about 1.5 hours to digest viscous liquids (such as whey protein shakes). Not only that, but the body can only digest 8-10 grams of whey protein per hour. However, you CAN boost the whey absorption rate by adding digestive enzymes. Research has found that consuming whey protein along with certain enzymes can increase amino acid absorption by 127%. Hydrolyzed collagen is already broken down and “pre-digested” so that when it enters the body, it can be easily absorbed and utilized. Research has found that the hydrolysis of collagen was associated with an enhanced absorption rate of collagen’s main amino acids (proline, hydroxyproline, and glycine) 20 minutes post-ingestion.
Benefits Beyond Muscle
While both can be used for post-workout recovery, building muscle mass, improving body composition, and hitting your protein goal, collagen is notable for its other potential benefits. Although whey and collagen proteins are often associated with athletic performance, their benefits extend far beyond the gym. For non-athletes, these supplements play a crucial role in maintaining overall health and wellness. You may not be looking to support muscle mass, but protein intake is still an extremely important part of a balanced diet. For busy people, both whey and collagen protein act as a nutrient-dense meal or snack on the go which improves protein intake without the hassle of meal prepping or spending money on a meal out.
Collagen vs Whey Protein: Weight Loss Benefits
Both whey protein and collagen protein are known for their ability to aid in weight loss. Intaking protein keeps you satiated for long periods of time, helping you stay on track with your goals of reducing fat mass, increasing lean body mass, and shrinking your overall body mass index.
A 2020 review suggests dietary protein may promote weight loss by increasing energy expenditure and feelings of satiety. The authors suggest a high protein diet may also help prevent people from regaining weight after a period of weight loss.
Research on Whey Protein and Weight Loss
A 2018 study investigated the effects of a high protein diet on weight loss and other health markers in older females with overweight or obesity who were participating in a resistance exercise program. After 14 weeks, participants following the high protein diet showed significantly greater reductions in the following:
Read also: Weight Loss with Collagen Smoothies
- weight
- fat mass
- body fat percentage
- waist circumference
A small 2017 pilot study investigated the effects of low sugar, high protein, nutrient-rich shakes on weight loss and cardiometabolic risk factors in people with excess weight. After 13 weeks, those receiving a lifestyle modification program and protein shakes showed greater decreases in the following:
- body mass
- fat mass
- total cholesterol
- LDL (bad) cholesterol
- cardiovascular disease risk
Research on Collagen Peptides and Weight Loss
There is comparatively little research into the effectiveness of collagen peptides to aid weight loss. However, a 2023 randomized controlled trial investigated whether a 12-week course of collagen peptide supplementation had a beneficial effect on body fat management in adults over 50 years. Of the 74 participants, the 37 people receiving the supplement showed a significant reduction in total body fat mass than the 37 individuals in a placebo group. They also showed reductions in total body fat percentage compared with their baseline percentage at the start of the experiment. The study authors concluded that collagen peptide supplementation had a beneficial effect on body fat reduction in older adults.
Whey Protein Supplementation Study
One study investigated the effects of isocaloric isoproteic supplementation of either whey protein (WG) or hydrolysed collagen supplementation (CG) on dietary intake, adiposity and biochemical markers in overweight women. In this randomized double-blind study, 37 women, [mean ± SE, age 40.6 ± 1.7 year; BMI (kg/m2) 30.9 ± 0.6], consumed sachets containing 40 g/day of concentrated whey protein (25 g total protein, 2.4 leucine, 1.0 valine, 1.5 isoleucine, n = 17) or 38 g/day of hydrolysed collagen (26 g total protein, 1.02 leucine, 0.91 valine, 0.53 isoleucine, n = 20) in the afternoon snack. The compliance was set at >70% of the total theoretical doses. The dietary intake was evaluated by a 6-day food record questionnaire. At the beginning and after eight weeks of follow-up, body composition was evaluated by using dual-energy X-ray absorptiometry and lipid profile, insulin resistance, C-reactive protein, adiponectin, leptin and nesfastin plasma concentrations were analyzed. Supplements were isocaloric and isoproteic. There were no differences in caloric intake (p = 0.103), protein (p = 0.085), carbohydrate (p = 0.797) and lipids (p = 0.109) intakes. The branched chain amino acids (BCAA) (GC: 1.8 ± 0.1 g vs. WG: 5.5 ± 0.3 g, p < 0.001) and leucine intake (CG: 0.1 ± 0.1 g vs. WG: 2.6 ± 0.1 g, p < 0.001) were higher in WG compared to CG. BMI increased in the CG (0.2 ± 1.1 kg/m2, p = 0.044) but did not change in WG. WG decreased the android fat (−0.1 ± 0.3 kg, p = 0.031) and increased nesfatin concentrations (4.9 ± 3.2 ng/mL, p = 0.014) compared to CG.
The study concluded that whey protein supplementation in overweight women increased nesfatin concentrations and could promote increase of resting metabolic rate as part of body composition improvement programs compared to collagen supplementation for 8 weeks.
Considerations When Choosing
When it comes to choosing between collagen and protein powder, there's no need to play favorites. They're both beneficial to your health.
For Muscle Building
If your main goal is to build muscle, adding a whey protein supplement to your regimen may be the answer you're looking for. Collagen peptides provide a solid dose of protein, but when you compare collagen protein vs whey protein, studies have shown whey protein to be superior for muscle growth. It is important to note that protein is the main building block of muscles, so protein supplements in general can be helpful for building muscle regardless of the type of protein. To support muscle building, you also want to have a strong support system.
For Joint and Skin Health
If you want to promote skin health and joints, collagen is the way to go. And if you want to support both, you can take both! When you hear "collagen," you probably think of smooth, glowing skin. And while skin health is a primary benefit, collagen also supports joint health.
For Dietary Restrictions
For those who experience digestive discomfort from whey protein, collagen may be a better option for you. In a study conducted on collagen peptide supplementation in healthy women, it was concluded that collagen may have anti-bloating properties and has potential to improve mild digestive issues in the consumer. Although collagen is not a vegan supplement, it is a viable alternative for those who are lactose-intolerant, avoid dairy, or for pescatarians in the form of marine collagen.
Complete vs Incomplete Protein
That's because collagen is not a complete protein. Absolutely! Collagen contributes to your daily protein intake goal (although it shouldn't be the sole source as it is an incomplete protein). Sources recommend getting at least 0.8 grams of protein per kilogram of body weight daily, though protein needs will vary based on gender, weight, height, age and level of physical activity. For example, a person who weighs 150 pounds should get a minimum of about 55 grams of protein from their diet.
Potential Side Effects
Collagen peptides and whey protein may not be suitable for everyone.
Collagen Peptides
That said, researchers generally consider collagen peptides to be safe, with studies reporting no adverse effects even at high doses, such as 60 grams daily. There is not enough evidence to determine whether collagen peptides are suitable for people who are pregnant or breastfeeding, so a doctor may recommend avoiding collagen peptides during these times.
Whey Protein
Potential side effects of whey protein include:
- increased bowel movements
- nausea
- bloating
- headache
- acne
There is not enough evidence to determine whether whey protein is suitable for people who are pregnant or breastfeeding, so a doctor may recommend avoiding whey protein during these times.
People taking medications or supplements should talk with their doctor before taking collagen peptides or protein powder. A doctor can advise whether it is safe to take these proteins and the most appropriate dose.
How to Incorporate into Your Diet
It is important to note that supplements are meant to be added to a healthy diet, not replace whole and nutritious foods. You may still have questions about collagen versus whey protein and which may be right for you and your goals. Mixing whey protein and collagen protein is an easy and efficient way to support connective tissue and muscle health. While whey protein is good for muscle synthesis, muscle building, and muscle strength, collagen is good for joint health and bone health.
It's easy to throw both into your favorite protein shake recipe or take them as separate supplements. If increasing muscle mass and muscle strength are your goals, one study found that pre- and post-exercise consumption of protein, as well as nighttime intake, are most highly recommended. To complement added strength and muscle growth, supporting connective tissues is ideal. One study concluded the important role that connective tissues play in muscle development.
There are plenty of tasty ways to add protein to your meals, for breakfast, lunch, and dinner, whether you follow a vegetarian diet or not.