Collagen vs whey protein: Which is better?

The struggle is on: collagen vs whey protein. However which one is best for bettering muscle improvement and general well being? What are the professionals and cons of every? And, how are you aware which complement will swimsuit you finest? Learn on to find extra about every of those in style protein powders.

The most effective protein powders may help you’re feeling fuller for longer, increase your metabolism and construct lean muscle. Whey protein powder appears to have conquered the marketplace for athletes, bodybuilders and health lovers, and its reputation is ready to proceed. Forecasters predict the worldwide whey protein market will double to greater than $18bn (opens in new tab) inside simply six years, in response to information web site Statista.

Nevertheless, the brand new child on the block, collagen powder, is gaining reputation, with claims that it will probably make it easier to construct muscle, drop some weight, cut back irritation and even enhance your pores and skin and hair. So, what are the variations between these two dietary supplements, and which one would possibly fit your dietary wants finest? Right here’s the lowdown.

What’s collagen?

Collagen is a necessary protein the physique must construct and keep the connective tissues in our muscle mass, pores and skin and bones. It improves flexibility, helps main organs and boosts elasticity within the pores and skin. The physique produces loads of collagen, particularly throughout childhood and in youthful adults.

Our physique’s collagen ranges deplete as we age, at a median price of 1% to 1.5% per 12 months, in response to the journal Plastic and Aesthetic Analysis (opens in new tab). Way of life selections, smoking and publicity to UV rays from the solar may deplete these ranges. Outcomes embody wrinkles and sagging pores and skin, weak muscle mass and joints, and gastrointestinal issues.

Woman applying moisturiser to her face

(Picture credit score: Getty Pictures)

What’s whey protein?

Whey protein is a by-product of the cheese-making course of that gives important constructing blocks to advertise muscle progress, reminiscent of amino acids. Based on the Mayo Clinic (opens in new tab), whey protein could assist to hurry up muscle restoration after intense train and assist weight acquire in individuals who have hassle maintaining on weight. It might additionally enhance burn and wound therapeutic.

“Whey protein is excessive within the amino acid leucine, which triggers muscle protein synthesis post-exercise, bettering muscle improvement,” says Julie Stefanski, registered dietician and spokesperson for the Academy of Diet and Dietetics. “Including whey protein improves wound therapeutic and age-related muscle weak spot.”

Julie Stefanski, MEd, RDN, CSSD, LDN, CDCES, FAND

Julie Stefanski is a registered dietician and spokesperson for the Academy of Diet & Dietetics. She is an authorized diabetes care and training specialist and an authorized specialist in sports activities dietetics. Stefanski owns a personal follow targeted on writing and social media, youngsters with particular wants, and athletes.

Amino acids

Whey protein accommodates extra branched amino acids, reminiscent of leucine, than collagen. Based on a 2019 research (opens in new tab) on obese girls, these further amino acids could contribute to the outcome that whey protein was simpler at growing the ladies’s resting metabolic price than collagen dietary supplements.

Absorption

Whey protein is broadly identified for being a fast-acting protein. In truth, in response to a 2018 article within the Journal of the Worldwide Society of Sports activities Diet (opens in new tab), the physique can take up 20g of whey protein in simply two hours.

Whereas collagen absorption analysis is in its infancy, it seems slower to soak up than whey protein. Hydrolyzing collagen breaks it down into smaller particles with a quicker absorption price. Consequently, many dietary supplements now include hydrolyzed collagen.

Whey protein powder in a measuring cup

(Picture credit score: Whey protein picture by way of Shutterstock)

Muscle mass

The important thing ingredient right here is leucine once more, extra of which is in whey protein. Analysis (opens in new tab) has proven that leucine may help to extend muscle mass and energy, particularly in wholesome older folks.

“Leucine independently triggers muscle protein synthesis post-exercise, providing an extra increase to muscle progress,” says Stefanski.

Digestion

Collagen tends to win out on the digestion entrance. Based on the Mayo Clinic, whey protein could trigger gastrointestinal issues in some folks, whereas collagen dietary supplements are usually thought-about protected, with no identified side-effects.

Satiety

The jury’s out on this one, regardless of claims that whey protein and collagen dietary supplements may help curb urge for food. In 2021, a randomized and double-blind research (opens in new tab) discovered that neither whey protein nor collagen helped cut back urge for food in wholesome girls. Nevertheless, in 2015 (opens in new tab) researchers discovered that including whey protein to an everyday weight-reduction plan may cut back urge for food. So, we’d like extra analysis to make sure.

woman refueling with a protein shake after her workout

(Picture credit score: Getty Pictures)

Whey vs collagen: which must you take?

We requested Stefanski for her tackle whether or not collagen or a whey protein complement can be higher.

“Whereas some research have proven advantages from supplementation with collagen or gelatin in areas of osteoarthritis and ageing pores and skin, the proof is pretty weak, as lots of the research are small,” she says. “Many claims to assist the usage of collagen merchandise have but to be substantiated. If you dig into revealed analysis relating to collagen’s results on joint ache, the proof doesn’t assist the claims or theories at this level.”

Stefanski is extra optimistic concerning the useful results of whey protein, nonetheless. “In depth analysis helps the usage of whey protein for muscle synthesis and the restore of pores and skin injury. As well as, analysis evaluating the consequences of collagen versus whey protein on muscle progress after train finds that whey protein is the clear winner,” she says.

Stefanski has a warning for anybody desirous about taking a complement: “Analysis the corporate and guarantee there have been no points with contamination of heavy metals or different substances. Look on the FDA web site (opens in new tab) to see if the producer has had any product remembers.”

This text is for informational functions solely and isn’t meant to supply medical recommendation.

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