Collagen and whey protein are two popular protein supplements. Both are rich in amino acids and offer a convenient way to increase your protein intake.
But, there are some big differences between the two protein powders.
Today, we’ll discuss the main differences between whey protein and collagen protein powder as well as which one is better for muscles and skin.
Collagen vs Whey Protein: The Basics
What is Collagen Protein?
Collagen is a structural protein that provides support and shape for our cells, tissues, and bones. It is the most abundant protein in your body found in your hair, skin, nails, bones, blood vessels, tendons, ligaments, and muscles.
Our bodies naturally produce collagen; however, our ability to synthesize collagen declines with age, which contributes to signs of aging (e.g. wrinkles) and slower wound healing. Fortunately, collagen peptides offer an affordable, convenient and effective means to supporting the body’s collagen needs.[1]
1UP Hydrolyzed Collagen Peptides deliver an impressive 15 grams of collagen per serving (from two premium sources) alongside other collagen-support supplements, including Vitamin C, hyaluronic acid, and biotin.
What is Whey Protein?
Whey protein is one of the two proteins found in milk (casein protein is the other). It ranks as one of the best protein sources due to its high leucine content, complete EAA profile, and superior bioavailability.[2]
As such, whey protein is commonly used to support muscle growth, post-workout recovery and daily protein needs. It’s also been found to support weight loss, immune status, and cardiovascular health.[3,4]
1UP Whey Protein is our go-to whey protein powder. It mixes easily, tastes delicious and fits perfectly into any diet (muscle building, fat loss, body recomposition, etc.) to support your workouts and results.
Whey vs Collagen: Nutritional Differences
Whey protein and collagen are both rich in amino acids; however, whey protein is a complete protein while collagen is not.
Complete proteins contain all nine essential amino acids (EAAs) that the body needs to stimulate and support muscle protein synthesis. Incomplete proteins are lacking in one (or more) of the essential amino acids. In the case of collagen, it is deficient in leucine, the EAA that ignites muscle protein synthesis, and contains no tryptophan.[5,6,7]
These differences can help inform your decisions when deciding which protein(s) to purchase based on your needs and goals.
Collagen vs Whey: Which is Best for Muscles?
Since whey protein is a complete protein that’s naturally rich in BCAAs (leucine, in particular), it is the better choice for those looking to optimize muscle recovery and growth. In fact, research compared whey vs leucine-enriched collagen peptides and found that whey protein was better for building muscle.[6]
One of the other reasons that whey protein is ideal post-workout is due to its rapid-digestion, which helps those muscle-building EAAs get into the bloodstream quicker and get to work repairing tired and damaged muscles.
While collagen doesn’t offer the muscle-building “punch” that whey does, it can be a good “indirect” muscle building protein. The reason for this is that collagen helps your body maintain healthy tendons, ligaments and joints -- all of which are needed if you want to train consistently and push for progressive overload (the governing training principle of muscle growth).
Collagen vs Whey: Which is Best for Skin?
Collagen protein is high in glycine and proline as well as hydroxyproline, an amino acid which does not occur in other proteins.[7]
Our bodies use these prized amino acids to support new collagen and elastin fiber production. Elastin is a protein that makes the skin more elastic.[8]
In fact, research shows that consuming between 1–10 grams of collagen daily can reduce wrinkles and improve skin health by improving elasticity, firmness, brightness, and hydration.[9]
Not Just for Skin!
Collagen’s benefits extend beyond hair, skin and nails. Other studies demonstrate that collagen can accelerate healing and improve joint pain in people with tendinopathy (pain in the tendon) and exercise-induced joint pain.[10]
Quicker recovery and better joint action allows for more consistent workouts, which ultimately help you to get the results you want faster!
Takeaway
Both collagen and whey protein are quality sources of protein that offer a range of benefits, which is why we include BOTH in our daily supplement stacks.
Collagen peptides are a better option for supporting healthy aging and joint health, while whey protein is superior for muscle recovery and growth (due to its high BCAA content).
The only decision(s) left now are which flavors to try!
References
- Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, Chen C. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023 Apr 26;15(9):2080. doi: 10.3390/nu15092080. PMID: 37432180; PMCID: PMC10180699.
- Hoffman JR, Falvo MJ. Protein - Which is Best? J Sports Sci Med. 2004 Sep 1;3(3):118-30. PMID: 24482589; PMCID: PMC3905294.
- Lefferts WK, Augustine JA, Spartano NL, Hughes WE, Babcock MC, Heenan BK, Heffernan KS. Effects of Whey Protein Supplementation on Aortic Stiffness, Cerebral Blood Flow, and Cognitive Function in Community-Dwelling Older Adults: Findings from the ANCHORS A-WHEY Clinical Trial. Nutrients. 2020 Apr 10;12(4):1054. doi: 10.3390/nu12041054. PMID: 32290271; PMCID: PMC7230701.
- Frestedt JL, Zenk JL, Kuskowski MA, Ward LS, Bastian ED. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study. Nutr Metab (Lond). 2008 Mar 27;5:8. doi: 10.1186/1743-7075-5-8. PMID: 18371214; PMCID: PMC2289832.
- Giglio BM, Schincaglia RM, da Silva AS, Fazani ICS, Monteiro PA, Mota JF, Cunha JP, Pichard C, Pimentel GD. Whey Protein Supplementation Compared to Collagen Increases Blood Nesfatin Concentrations and Decreases Android Fat in Overweight Women: A Randomized Double-Blind Study. Nutrients. 2019 Sep 2;11(9):2051. doi: 10.3390/nu11092051. PMID: 31480676; PMCID: PMC6770102.
- Jacinto JL, Nunes JP, Gorissen SHM, Capel DMG, Bernardes AG, Ribeiro AS, Cyrino ES, Phillips SM, Aguiar AF. Whey Protein Supplementation Is Superior to Leucine-Matched Collagen Peptides to Increase Muscle Thickness During a 10-Week Resistance Training Program in Untrained Young Adults. Int J Sport Nutr Exerc Metab. 2022 May 1;32(3):133-143. doi: 10.1123/ijsnem.2021-0265. Epub 2022 Jan 17. PMID: 35042187.
- Gauza-Włodarczyk M, Kubisz L, Włodarczyk D. Amino acid composition in determination of collagen origin and assessment of physical factors effects. Int J Biol Macromol. 2017 Nov;104(Pt A):987-991. doi: 10.1016/j.ijbiomac.2017.07.013. Epub 2017 Jul 4. PMID: 28687386.
- Pappelbaum KI, Virgilio N, Epping L, et al. Revealing novel insights on how oral supplementation with collagen peptides may prevent hair loss: Lessons from the human hair follicle organ culture. Journal of Functional Foods. 2024;116:106124. doi:10.1016/j.jff.2024.106124
- Campos LD, Santos Junior VA, Pimentel JD, Carregã GLF, Cazarin CBB. Collagen supplementation in skin and orthopedic diseases: A review of the literature. Heliyon. 2023;9(4):e14961. doi:10.1016/j.heliyon.2023.e14961
- Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: A systematic review. Amino Acids. 2021;53(10):1493-1506. doi:10.1007/s00726-021-03072-x
