Whey Protein vs Collagen: Which is Best for Muscle Growth
Published: 01/30/2025
Building muscle is crucial for a multitude of reasons. Stronger muscles enhance your strength and power, improving your ability to perform daily tasks and enjoy an active lifestyle. Muscle building also strengthens bones, reducing the risk of osteoporosis.
Protein supplements help build muscle by providing essential amino acids, the building blocks of muscle tissue. Sometimes we need a a boost in protein intake. Supplements can make it easier to consume enough protein. By incorporating protein into your fitness regimen, you can effectively build muscle, reaping the numerous health benefits that come with it.
When it comes to building muscle, protein is king. But with so many options on the market, how do you choose the right one? Two popular contenders are whey protein and collagen. While both offer benefits, they play distinctly different roles in muscle growth and overall fitness.
This article breaks down the science behind each, comparing their effectiveness for muscle building, exploring their individual strengths, and ultimately helping you decide which—or if both—best suits your needs. From the gold-standard muscle-building power of whey to the supportive role of collagen in joint health, we'll cover everything you need to know to make informed choices about your protein supplementation.
Whey Protein: The Muscle-Building King
The Gold Standard: Whey protein reigns supreme when it comes to building muscle. It's a complete protein, meaning it provides all nine essential amino acids, including a high concentration of leucine. Leucine is the critical amino acid that ignites muscle protein synthesis (the process by which your body builds muscle).
Rapid Absorption for Maximum Impact: Whey is rapidly digested and absorbed, delivering amino acids to your muscles quickly. This rapid delivery is crucial, especially after workouts, when your muscles are most receptive to recovery and growth. This maximizes muscle protein synthesis, leading to more effective muscle building.
Unwavering Scientific Backing: Numerous studies have consistently demonstrated whey protein's effectiveness for muscle growth. It's the most well-researched and trusted protein supplement for this purpose.
100% Whey Protein Powder Optimum Nutrition Gold Standard
My top pick! NSF certified for quality and safety, it's a great choice for muscle growth and recovery. Plus, it comes in a ton of delicious flavors, so you can enjoy your protein shake while fueling your gains.
Buy on Amazon
Collagen Protein: A Supportive Role, Not a Star Player
Supporting Cast for Muscle Health: Collagen plays a role in maintaining healthy joints, tendons, and ligaments. Strong connective tissues are essential for supporting muscle function, preventing injuries, and allowing you to train consistently. Think of collagen as the foundation upon which your muscles are built. However, collagen itself does not directly stimulate significant muscle protein synthesis in the same way as whey. Collagen supplementation may provide modest benefits for musculoskeletal health, such as increasing muscle mass and tendon cross-sectional area, which could theoretically contribute to injury prevention. Still, the certainty of evidence for these effects is low to very low, and more research is needed..
Incomplete Protein for Muscle Building: Collagen lacks certain essential amino acids, making it an incomplete protein for muscle-building purposes. It simply doesn't have the necessary building blocks to effectively stimulate muscle protein synthesis on its own.
Limited Evidence for Some Claims: While some studies suggest collagen may improve joint health and skin elasticity, the evidence for some of the claimed benefits (like significant muscle building) is still developing.
Do Collagen Supplements Contribute to Your Overall Daily Protein Intake?
Protein Source: Collagen is a protein, and collagen supplements provide a source of protein to your body.
Amino Acid Contribution: Collagen is primarily composed of the amino acids glycine, proline, and hydroxyproline. While it may not be a complete protein (lacking some essential amino acids), it still contributes to your overall protein intake.
However, it's important to note:
Collagen is not a complete protein: Unlike whey protein or other complete protein sources, collagen lacks some essential amino acids, such as tryptophan.
May not be the best source for muscle building: While collagen can contribute to protein intake, it's not considered the most effective protein source for building muscle mass compared to whey protein or other complete protein sources.
Which is Better for Muscle Growth?
For directly maximizing muscle growth, whey protein is vastly superior to collagen. Its complete amino acid profile, high leucine content, and rapid absorption make it the most effective protein source for stimulating muscle protein synthesis. Collagen's role is supportive, not primary, in the muscle-building process.
Can You Take Both?
Yes, combining whey and collagen can be beneficial. Whey provides the essential amino acids for muscle growth, while collagen supports the structural integrity of your muscles and joints. Think of whey as the fuel for muscle growth, and collagen as the support system that keeps everything strong and functioning optimally. However, it's crucial to understand that collagen is not a substitute for whey when it comes to building muscle.
Considerations
Goals: If your primary goal is maximizing muscle growth, whey is the clear winner. If you're also focused on joint health collagen may be a valuable addition to your routine, but not as a primary muscle-building agent.
Dietary Restrictions: If you're vegetarian or vegan, whey protein may not be suitable. Plant-based protein sources like soy, pea, or rice protein can be alternatives, though they may not have the same leucine content as whey.
Digestive Issues: Some people experience digestive discomfort with whey. Collagen is generally easier to digest.
Consult with a registered dietitian before starting any new supplement regimen.
A balanced diet and regular exercise are the cornerstones of muscle growth, regardless of the supplements you choose.
By understanding the distinct roles of whey and collagen, you can make an informed decision about which supplements best align with your fitness goals. For muscle growth, whey is the undisputed champion.
Whey Protein Studies
- Tang, J. E., et al. (2009). Influence of protein intake and resistance exercise on muscle protein synthesis with varying levels of energy intake in young men. Journal of the American College of Nutrition, 28(2), 260-268. This study demonstrates the positive effect of whey protein on muscle protein synthesis when combined with resistance training.
- Pasiakos, S. M., et al. (2015). The effects of protein supplementation on muscle mass, strength, and aerobic and anaerobic performance in resistance-trained individuals: a systematic review. Sports Medicine, 45(10), 1199-1231. This comprehensive review provides strong evidence for the effectiveness of whey protein in enhancing muscle mass and strength gains in individuals engaging in resistance training.
- Tipton, K. D., et al. (2001). Stimulation of net muscle protein synthesis by whey protein ingestion before resistance exercise. American Journal of Physiology-Endocrinology and Metabolism, 281(2), E197-E206. This study highlights the anabolic effects of whey protein consumption before resistance exercise on muscle protein synthesis.
- Schoenfeld, B. J., et al. (2017). Protein and exercise for optimal muscle growth: translating science to application. Journal of Sports Sciences, 35(10), 999-1017. This review provides an updated perspective on protein intake and exercise for muscle growth.
- Limited Direct Muscle Building Effects of Collagen: Most studies demonstrating potential muscle-building effects of collagen often involve combined supplementation with other proteins, making it difficult to isolate the specific impact of collagen alone
- Mughal, M. R., et al. (2017). The effects of collagen hydrolysate ingestion on body composition and muscle strength in healthy adults: a systematic review of randomized controlled trials. Journal of the International Society of Sports Nutrition, 14(1), 1-11. This review acknowledges that while collagen may offer some benefits for joint health and may have a minor impact on muscle mass, its primary effect is not directly related to muscle protein synthesis.
Collagen Studies
- Collagen and Muscle Building (Meta-Analysis): Bischof K, Moitzi AM, Stafilidis S, König D. Impact of Collagen Peptide Supplementation in Combination with Long-Term Physical Training on Strength, Musculotendinous Remodeling, Functional Recovery, and Body Composition in Healthy Adults: A Systematic Review with Meta-analysis. Sports Med. 2024 Jul 26.
Key Points from this Meta-Analysis:
This meta-analysis provides evidence that collagen supplementation, when combined with resistance training, can modestly increase muscle mass, strength, and tendon cross-sectional area compared to a placebo.
The effects on muscle mass and strength were relatively small.
Important Considerations: This meta-analysis highlights that while collagen may offer some benefits for muscle health when combined with exercise, its effects are less pronounced compared to whey protein, which has a stronger and more direct impact on muscle protein synthesis. The quality of evidence for some outcomes, such as tendon cross-sectional area and tendon stiffness, was considered low or very low by the authors.
- Zdzieblik D, Jendricke P, Oesser S, Gollhofer A, König D. The Influence of Specific Bioactive Collagen Peptides on Body Composition and Muscle Strength in Middle-Aged, Untrained Men: A Randomized Controlled Trial. Int J Environ Res Public Health. 2021 Apr 30;18(9):4837. doi: 10.3390/ijerph18094837. PMID: 33946565; PMCID: PMC8125453.
Positive Impact on Body Composition: The study found that middle-aged, untrained men who consumed specific bioactive collagen peptides alongside resistance training experienced significant increases in fat-free mass (which includes muscle) and decreases in fat mass compared to the placebo group.
Comparable to Whey Protein (in this study): Interestingly, the study also included a group that consumed whey protein alongside resistance training. The results showed that the increases in fat-free mass were comparable between the collagen peptide group and the whey protein group.
Considerations: Specific Type of Collagen Peptides: This study focused on specific bioactive collagen peptides, which may have different effects compared to other types of collagen supplements. Study Limitations: The study included a relatively small sample size. The study focused on middle-aged, untrained men, so the results may not be applicable to other populations. Importance of Resistance Training: The positive effects of collagen peptides were observed in conjunction with resistance training. Collagen supplementation alone may not have the same impact on muscle mass.
Key Takeaway: This study provides evidence that specific bioactive collagen peptides, when combined with resistance training, can contribute to improvements in body composition, including increases in fat-free mass, in middle-aged, untrained men. While the effects were comparable to whey protein in this study, further research is needed to fully understand the long-term effects of collagen peptide supplementation on muscle mass and strength in different populations.
- Paul C, Leser S, Oesser S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019 May 15;11(5):1079. doi: 10.3390/nu11051079. PMID: 31096622; PMCID: PMC6566836.
Key Points from the Study: Collagen Peptides and Dietary Balance: The study investigated the impact of incorporating significant amounts of collagen peptides into a typical Western diet while maintaining the balance of essential amino acids.
Maintaining Essential Amino Acid Balance: The research demonstrated that a substantial portion of dietary protein (up to 36%) could be replaced with collagen peptides without compromising the essential amino acid requirements of the diet.
Implications: This finding suggests that including collagen peptides as part of a balanced diet can be feasible and nutritionally sound, potentially offering health benefits beyond the typical protein sources.
Considerations:
Study Focus: This study primarily focused on the nutritional impact of collagen peptides on amino acid balance within the context of a typical Western diet. It did not directly investigate the effects of collagen peptides on muscle growth or other health outcomes.
Individual Needs: The optimal amount of collagen peptides will vary depending on individual dietary needs and overall health status.
Key Takeaway:
This research provides valuable insights into the nutritional compatibility of collagen peptides within a typical diet. It demonstrates that significant amounts of collagen peptides can be incorporated while maintaining essential amino acid adequacy, opening the door for their potential use as a valuable component of a balanced diet.
