Protein Power for Muscles and Skin: Collagen vs. Whey

In the 21st century, protein has emerged as one of the most critical nutrients to support human health and longevity. Collagen and whey have become two very popular supplements. Both contain amino acids while adding protein to the diet – however, there are some fundamental differences. 

Collagen is classified as a structural protein which provides support and shape to cells and tissues. Collagen is the most abundant protein in the bone – found in bone, skin, tendons, ligaments as well as muscle. Collagen supplements encourage a healthy skin, resilient nails, hair and stronger joints. 

Whey protein is a protein derived from the watery portion of milk that separates from the curds when making cheese. Whey is often used to help build and maintain muscle, aid in muscle recovery after exercise and boost daily protein intake. 

So, which is Better? 

Collagen and whey protein offer different health benefits – both have a place in your daily regimen. Collagen is beneficial for connective tissue health – it contains high levels of among acids like glycine, proline along with hydroxyproline. 

Whey protein is the optimal choice if the goal is muscle growth – it boasts a complete amin acid profile. Whey protein is also packed with BCAAs – these are amino acids which stimulate muscle protein synthesis. Whey protein is often used to boost daily protein consumption. 

Nutrition Comparison

Collagen and whey protein powder are high in protein and have similar calories. However, their amino acid profiles set them apart. Amino acids are the building blocks of protein. 

Here’s how a 20-gram serving of collagen and whey protein powder compare:

Collagen Protein

Collagen is defined as an incomplete protein as it lacks the amino acid tryptophan – and is low in BCAAs and lysine. Collagen is very high in hydroxyproline, glycine and proline. Hydroxyproline is a nonessential amino acid not easily found in other proteins.

Most supplements contain collagen I – V.

Types I and III are best for skin health, while type II may be better for joint health as summarised in Figure 1. Choosing a supplement with multiple collagen types can provide a greater range of health benefits.

Figure 1 Types of Collagen Protein. 

Most collagen supplements, including dermaV Pharmaceutical’s d.collagen, contain hydrolysed collagen or peptides. This means that the collagen has been broken down into smaller chains that are easier for the body the absorb and use. Collagen supplements are typically made from bovine, chicken or fish. dermaV’s d.collagen is made of powder sourced from non-GMO bovine collagen, containing 18 essential amino acids. Plus, it is hypoallergenic and naturally free of dairy, gluten, sugar, and fat – no added flavours or preservatives. Halaal certified.

Collagen is a protein that supports skin, bone, cartilage, and connective tissue health. The body naturally produces collagen, but its production declines with age, leading to signs of aging such as wrinkles and joint pain.

Collagen peptides are broken down into amino acids once consumed. After absorption in the gut, they are transported to your skin to support new collagen and elastin fibre production. Elastin is a protein that makes the skin more elastic.

A recent review found that taking 1–10 grams of collagen daily can reduce wrinkles and improve skin health by improving elasticity, firmness, brightness, and hydration. Collagen also aid with hair growth and resilience. Studies show that supplements with collagen, vitamins, and minerals can improve hair thickness in patients who suffer from hair loss.

Collagen supplements have demonstrated to increase bone strength and density while reducing joint stiffness. Collagen is high in glycine, an anti-inflammatory compound, it may also help relieve joint pain by reducing inflammation. Studies demonstrate that patients who consumed 5–15 grams of collagen daily experienced less joint pain than those who did not take collagen.

One of the most important properties of collagen is its role in gut health. Collagen plays an integral role in rebuilding and strengthening the lining of the gut as it contains amino acids, particularly glycine and glutamine – that are essential for its repair. Thus, collagen provides nutrients to support a healthy gut microbiome.

Evidence suggests that taking collagen supplements, paired with resistance training, may improve muscle growth and recovery. Research found that collagen improved muscle recovery and reduced joint pain when consumed at least an hour before resistance training over three months. Other studies have shown that collagen can enhance healing and improve joint pain in patients with Achilles tendinopathy and joint pain caused by exercise. Data suggests collagen may play a role in the production of creatine and other proteins needed for muscle building. In a study performed on older men with muscle loss, participants who exercised and consumed 15 grams of collagen daily saw improved strength and muscle mass.

Whey Protein

Whey protein is classified as a complete protein – contains all 20 essential amino acids, including the BCAAs – leucine, isoleucine, and valine. Essential amino acids cannot be produced by the body itself. As a result, they must come from food. Amino acids in whey absorbed quickly, making it a good option for growing and repairing muscle shortly after a workout.

Whey protein supplements typically contain either whey protein concentrate, isolate, or a combination of the two. Whey protein concentrate undergoes more processing and has a higher protein content. Whey protein concentrate also contains slightly less lactose than whey protein isolate, making it a better choice for patients with lactose sensitivity. However, it also tends to be more expensive.

Whey is a high-quality protein made from whey, the liquid part of milk that separates from the curds when making cheese. It’s commonly used to boost daily protein intake, promote muscle growth, and improve exercise performance. When combined with exercise, whey protein may be particularly helpful for building and maintaining muscle mass in older adults. Studies also suggest that consuming whey protein can promote muscle recovery and speed up muscle repair after intense exercise. Whey protein may help increase the feeling of fullness, which may aid in weight management.

References Available on Request.