Collagen Vs Whey: Which Protein Is Best For Your Needs
Collagen or whey. Which should you choose?
For years, collagen/gelatin was maligned by bodybuilding enthusiasts as an incomplete protein because it doesnt contain all the essential amino acids, nor does it contribute directly to muscle protein synthesis. Theres definitely truth to this. If you ate nothing but gelatin for your protein, youd get sick real quick. Thats exactly what happened to dozens of people who tried the infamous liquid protein diet fad of the 70s and 80s, which relied heavily on a gelatin-based protein drink. Manor womanshall not live by collagen alone.
As for whey, its an extremely complete protein. Its one of the most bioavailable protein sources around, a potent stimulator of anabolic processes and muscle protein synthesis. I consider it essential for people, especially older ones in whom protein metabolism has degraded, and for anyone who wants to boost their protein intake and get the most bang for their buck.
This said, which is best for your needs today? Lets take a look.
Collagen and whey are two completely different foods. Whether you take one or the other depends on a number of factors.
The first thing to do is explore the different benefits and applications of whey and collagen.
When To Choose Whey
- If you lift and want some extra protein, wheys a great choice.
- If youre older and worry about your ability to metabolize and utilize protein, some extra protein via whey can help.
- If you have any of the conditions listed above, wheys a great choice. Do note that some of the benefits may stem from simply eating more protein than before. Whey itself may not be the whole cause an extra slab of steak or a few more eggs could possibly have the same effect.
Along with foods like organ meats, egg yolks, and shellfish, I consider whey to be an important supplemental fooda food that acts like a high-density nutrition supplement, powerful in small doses and worth including in almost every diet.
Tendon And Ligament Health
Just like your cartilage mentioned above, tendons and ligaments are also made from collagen. As you might expect, collagen production intended to keep these tissues healthy decreases as we age. Maintaining the strength of the collagen in the ligaments and tendons helps maintain their elasticity and prevent injury.
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Is Collagen Protein Better Than Whey
Yes, collagen is better for your skin. Its a protein thats made up of collagen, which is a type of protein. but its not the same as wheya protein, because wheys are made from milk. The protein in wheies is made of casein, a milk protein found in milk, and it has a higher concentration of wheylastin. Whey protein is also made with caseins, so it contains more wheytastins. So wheymastion is the protein from whetylastatin, the caseinate in casea. And wheyo is wheydex, wheyne, or wheyn. You can find wheye in the form of a powder, in a capsule, as a liquid, on the market. But it is not a good source of calcium. In fact, it can cause osteoporosis. If youre taking calcium supplements, you should be taking wheyes.
What Are The Health Benefits Of Whey
The biological components of whey, including lactoferrin, beta-lactoglobulin, alpha-lactalbumin, glycomacropeptide, and immunoglobulins, demonstrate a veritable rainbow of immune-enhancing properties. This is the major difference between whey protein and plant proteins like hemp protein. Whey contains all nine essential amino acids, making it a complete protein that is absorbed quickly into the gut. This is unlike soy protein, which is a skewed glutamate profile and higher allergy risk.
Pea protein and sprouted brown rice protein, however, have the closest amino acid profile to whey but still not as high. This is why whey protein is popular for those seeking to gain lean muscle mass or use it as a meal replacement shake. This superstar protein also as the ability to act as an antioxidant, as well as an antihypertensive, antitumor, hypolipidemic, antiviral, antibacterial, and chelating agent. It is believed that whey protein supplementation works its magic by converting the amino acid cysteine to glutathione, a potent intracellular antioxidant.
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Collagen May Better Prevent And Aid Recovery From Injury Or Surgery
When we injure ourselves, the rate at which our body needs to produce collagen to heal connective tissues, skin, ligaments, bone fractures or muscle injuries is substantially higher during the first 3 weeks following injury or surgery. Thanks to its glycine content and its inherent anti-inflammatory properties, collagen protein may help in the recovery from injury. This is particularly compelling given whey, in contrast, has been suggested to actually exacerbate inflammation. As we age, our natural collagen production slows down and collagen within our body also starts to breakdown. This can weaken our bones and cartilage and lead to increased risk of fractures, joint pain and discomfort as well as reduce our mobility and flexibility. Collagen protein can help prevent this.
Is Collagen Protein The Same As Whey
Though both are proteins, collagen & whey have differences:
Their origin Wheys from cows milk and collagen powder is from the skin & bones of cattle, chicken, or fish.
Their amino acid profiles Wheys a complete protein and has high amounts of branched-chain amino acids.
Collagen is an incomplete protein but has high amounts of the amino acids glycine, hydroxyproline, & proline.
Bottom line: Thanks to these differences, whey & collagen proteins each provide their own set of nutritional benefits to us.
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Can You Build Muscle With Collagen Protein
The short answer is that you may be able to build muscle with collagen protein, but its not optimal.
Your body requires raw materials in the form of amino acids to build lean mass. When it comes to building muscle, any protein source is better than nothing.
Although collagen protein isnt the best protein supplement for building muscle by a long shot, some studies still show a mildly beneficial effect in this regard.
For example, a 2019 study of 25 young men found that taking 15 grams of collagen per day resulted in slightly more muscle gain compared to placebo when combined with barbell training for 12 weeks.
But other studies have shown a lack of muscle-building effects from collagen, most likely due to its low levels of branched-chain amino acids .
And a 2020 study in healthy older women found that whey protein but not collagen peptides can stimulate short- and long-term muscle protein synthesis both with and without strength training.
Bottom line: collagen is excellent for your connective tissues and may help with muscle soreness, but whey protein is the preferred protein source for building muscle.
Collagen Vs Whey: Lets Talk About Protein Powder
Lets be honest a lot of us live extremely busy lives. And because of this many of us have become pretty attached to our kitchen blenders, to quickly create those super convenient protein-based meal replacement shakes and smoothies that our busy lives demand. However, if you are like us, you may recently have been running across recipes for smoothies and shakes that include collagen as the protein source rather than other types of protein. But, is collagen the same as other proteins? With the promises of glowing skin and a youthful appearance, collagen protein seems like a win-win for that meal on the go. But before you blend, read what we have to share with you about collagen protein.
Your collagen protein should not be counted toward your total protein intake! Read on to discover why.
Collagen protein- think bone broth has been in vogue lately for its promise of youth and vitality: supple skin, strong hair and nails, springy joints, and resilient bones. Yes, collagen is fundamental to your bodys smooth functioning. We dont argue with these benefits. However, we commonly run across the blatant misconception that using collagen protein is the same as using other forms of protein such as whey or a plant-based combination of rice and pea.
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The Benefits Of Collagen:
No article comparing whey & collagen would be complete without mentioning all of the benefits of collagen. Collagen and glycine consumption have been associated with:
- Improved Hair & Skin Health
- Necessary To Produce Glutathione
zuCollagen is UMZU’s premier Grass-Fed, Organic Collagen Supplement and contains all 5 different types of Collagen found in the body. With high quantities of the anti-inflammatory amino acids glycine, proline, and hydroxyproline, zuCollagen is the perfect supplement to balance out your diet! Click here to try zuCollagen risk-free today!
My goal in writing this article, as always, is to provide you with logically-based principles that you can use to form your own conclusions regarding any information you may come across within this subject. I really hope you found this article interesting and if you have anything to add to this article, or any comments or criticism, feel free to reach out to me on our facebook groups or on Instagram . Also, please feel free to share this article with anyone that might be interested.
Thanks for reading!
Until next time be good
What Is Collagen Protein Or Collagen Peptide
Collagen is the most abundant protein present in the human body and there are more than 28 different kinds of collagen found in the human body. It assists in providing structure to our muscles, hair, skin, nails, bones, ligaments, and tendons in our body.
Collagen peptides, also known as hydrolyzed collagen, come from the hides and connective tissues of cows . Although some companies are providing vegan collagen which is now made by using genetically modified yeast and bacteria.
So, while whey protein is acting as a building block of body muscles, collagen protein is a building block of full body .
Who Wins The Collagen Protein Vs Whey Protein Battle
When comparing and contrasting the two options, generally collagen-based or non-dairy proteins are ultimately a better option. Whey has traditionally been the frontrunner for protein supplements. But hydrolyzed collagen peptides are slowly starting to dominate athletes preferences. Thats because collagen-based protein powders now come in complete forms that are readily bioavailable and easy for the body to digest. Plus, collagen comes with a whole host of additional benefits that whey cant compete with. It is necessary to begin supplementing with collagen as the body ages because your body needs more of it for strong, healthy joints and muscles.
Whey Protein Vs Collagen Protein: Which Is Better In 2021
Whey protein vs. collagen protein, pinned against one another in a winner take all analysis. Whether youre a fitness aficionado working on building lean muscle, or someone simply trying to bolster your overall health, the notion of the perfect protein powder likely looms large in your daily routine. Many protein powders are whey-based, but today, collagen proteins also are emerging as a viable alternative to whey for athletes, muscle mass, and health seekers. What are the differences between whey and collagen protein powders, and which is the right one for you?
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Why Is Collagen Protein Important
Collagen protein is important, then, for a variety of reasons, as your whole body will benefit from topping up your collagen levels. This is why many people choose to take a daily collagen supplement like Absolute Collagen to keep their hair, skin, and nails in tip-top condition.
In its natural state, collagen is formed of molecules that are too large to be absorbed, so collagen protein supplements like Absolute Collagen will be hydrolysed. This just means they have been broken down into smaller molecules, also known as collagen peptides. These collagen peptides are much more bioavailable to the body, which means they are easily absorbed. Collagen helps to strengthen and smooth skin, reducing the appearance of fine lines and wrinkles from the inside out, and also nourishes and strengthens hair and nails, keeping hair glossy and nails shiny.
Collagen supplements can be derived from many different sources cheaper collagen is often taken from cow, pig, or chicken, while Absolute Collagen only uses premium marine collagen sourced from coldwater fish which is farmed for human consumption and never fed hormones or antibiotics.
Can I Mix Collagen Powder With Whey Protein
As a result, combining whey and collagen is an easy way to increase your protein levels and consume the amino acids required to form a complete protein. People who are having difficulty eating protein or calories should combine whey and collagen because it is the best option for people who are losing body fat but do not require a lot of filling.
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The Proclaimed Benefits Of Whey:
1. Whey Is A Complete Protein –
Whey protein is a complete protein meaning that it contains all 9 essential amino acids. While many argue this as one of the primary benefits of whey compared to other forms of protein, Id argue that it’s also one of its weaknesses. If the purpose of supplements are to fill in the gaps of your diet, then you would want a protein that accomplishes this. While whey does contain all 9 essential amino acids, so do meat, eggs & dairy, all of which contain numerous amounts of vitamins and minerals that are not found in a protein supplement.
Collagen protein on the other hand is mostly composed of glycine, proline, and hydroxyproline. These key amino acids are largely missing from our diet today because most people only consume muscle meats. Muscle meats have a very similar amino acid profile to whey protein, containing all 9 essential amino acids and are particularly high in tryptophan and methionine . Collagenous tissue like animal skin, joints and certain organs are much richer in glycine, proline and hydroxyproline and help to balance out the amino acids from muscle meat.
2. Whey Is Better For Building Muscle –
Because collagen lacks these specific amino acids that are necessary for building muscle, whey and casein technically reign superior in this regard, but why not just consume them all?
- May be Anti-Catabolic
- Provides Nutrients Required To Rebuild Your Joints
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Whey Protein: Uses And Benefits
Whey is one of two primary dairy proteins, the other one being casein. It gained its reputation in the fitness world as a proven muscle-builder, but it actually has some interesting health effects that have little to do with hypertrophy.
In fact, whey is more than just protein. It also includes bioactive components such as lactoferrin , beta-lactoglobulin , alpha-lactoalbumin , and immunoglobulins . Whey also turns into some interesting peptide metabolites upon digestion which, according to a review, can improve blood lipids and lower blood pressure.
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What Is Whey Protein
Whey is one of the two main proteins found in milk . 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. Cheese producers use to discard this after making cheese until it was discovered that whey is a valuable source of protein and nutrition.
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 cant be made by the body and must be obtained from the diet. The essential amino acids include:
- Histidine: protects the nervous system, aids in the immune response, improves digestion and sexual function, and plays a role in the sleep-wake cycle.
- Isoleucine: highly concentrated in muscle tissue, aids energy production, boosts immune function.
- Leucine: vital for protein synthesis and rebuilding muscles, plays a role in wound healing.
- Lysine: aids the absorption of calcium, supports the production of collagen, important in protein synthesis.
- Methionine: helps the body to absorb minerals such as zinc and selenium, improves metabolism and detoxification.
- Phenylalanine: a precursor for neurotransmitters, aids in the production of other amino acids.
- Threonine: improves fat metabolism, supports immune system function, strengthens connective tissue.
- Tryptophan: important for regulating mood, sleep, and appetite.
- Valine: stimulates muscle regeneration and growth, helps the body to create energy.
Collagen Is High In Certain Amino Acids
Collagen brings its own set of benefits to us despite being an incomplete protein.
This is because collagen protein is high in three non-essential amino acids* that arent well-known like BCAAs are:
* Theyre called non-essential amino acids because our body can create them, so we dont have to have them in our diet.
Nearly 60% of collagen protein is made up of these three NEAAs.
Below I put together a list of collagen proteins benefits reported in clinical trials, along with links to their related research studies.
- preventing muscle wasting in malnourished people
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Collagen Powder Is Dairy
Another factor to consider in the collagen vs whey debate is that whey powder is a by-product of milk. In other words, whey protein can contain lactose. So, if you are lactose intolerant or just trying to avoid or lower your dairy consumption, you may want to steer clear of whey products.
Meanwhile, when it comes to collagen peptide powder, the product is dairy-free! You also have the choice of using collagen from a variety of different sources, such as cows , chicken or fish .
It Can Help Fill You Up
Protein powder contains calories and that can “add to your meal while providing the building blocks for just about everything in your body,” Keatley says. While protein powder shouldn’t be used as a meal replacement, adding it to your food can help you feel fuller longer. “That may decrease snack intake later in the day,” Keatley says.
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