Collagen protein vs whey protein

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Collagen Protein vs. Whey Protein: A Comparative Analysis

Introduction to Protein Supplements

Protein supplements are widely used to enhance muscle growth, improve recovery, and support overall health. Among the most popular are whey protein and collagen protein. This article synthesizes recent research to compare the effects of these two protein sources on muscle growth, recovery, body composition, and other health markers.

Muscle Growth and Thickness: Whey Protein Outperforms Collagen

Several studies have demonstrated that whey protein is more effective than collagen protein in promoting muscle growth and increasing muscle thickness. In a 10-week resistance training program involving untrained young adults, whey protein supplementation led to significantly greater increases in muscle thickness of the vastus lateralis and biceps brachii compared to leucine-matched collagen peptides . Similarly, in older women, whey protein was found to stimulate both acute and longer-term muscle protein synthesis more effectively than collagen protein, suggesting that whey is superior for supporting skeletal muscle retention .

Muscle Recovery and Performance: Mixed Results

When it comes to muscle recovery and performance, the results are mixed. One study found that substituting a portion of whey protein with collagen peptides did not improve indices of muscle damage or recovery of functional capacity during eccentric exercise training in fit males . Another study indicated that neither whey nor collagen protein significantly reduced delayed onset muscle soreness (DOMS) in exercise-trained individuals . However, whey protein was shown to augment post-exercise p70S6K1 activity, a marker associated with muscle protein synthesis, more than collagen protein, particularly when recovering from training with low carbohydrate availability .

Body Composition: Whey Protein Shows Greater Benefits

Whey protein also appears to have a more favorable impact on body composition compared to collagen. In overweight women, whey protein supplementation decreased android fat and increased nesfatin concentrations, which could promote an increase in resting metabolic rate. In contrast, collagen supplementation did not show these benefits and was less effective in altering body composition .

Nutritional Value and Amino Acid Profile

The nutritional value and amino acid profile of whey protein are superior to those of collagen protein. Whey protein meets all essential amino acid requirements, while collagen is deficient in several essential amino acids and lacks tryptophan entirely . This difference in amino acid composition likely contributes to the superior muscle protein synthesis rates observed with whey protein supplementation .

Appetite and Satiety: No Significant Differences

In terms of appetite and satiety, both whey and collagen proteins have been studied, but no significant differences were found between the two. Acute supplementation with either protein did not alter appetite or energy consumption in healthy women, although collagen increased leptin levels more than whey .

Conclusion

Overall, whey protein appears to be more effective than collagen protein in promoting muscle growth, enhancing muscle recovery, improving body composition, and providing a superior amino acid profile. While collagen protein may have some benefits, particularly for joint health and tissue repair, whey protein is generally the better choice for those looking to maximize muscle protein synthesis and improve overall body composition.

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Most relevant research papers on this topic

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.

Whey protein supplementation is superior to leucine-matched collagen peptides in increasing muscle size after a 10-week resistance training program in untrained young adults.

RCT

2022·

7citations

·J. L. Jacinto et al.

Partly Substituting Whey for Collagen Peptide Supplementation Improves Neither Indices of Muscle Damage Nor Recovery of Functional Capacity During Eccentric Exercise Training in Fit Males.

Substituting a portion of whey protein for collagen peptide within a similar total protein dose did not improve muscle damage or functional outcomes during eccentric training in fit males.

RCT

2023·

3citations

·R. Robberechts et al.

Whey Protein Supplementation Compared to Collagen Increases Blood Nesfatin Concentrations and Decreases Android Fat in Overweight Women: A Randomized Double-Blind Study

Whey protein supplementation in overweight women increases nesfatin concentrations and may promote increased resting metabolic rate compared to collagen supplementation for 8 weeks.

RCTVery Rigorous Journal

2019·

11citations

·Bruna M Giglio et al.

Collagen Protein Ingestion during Recovery from Exercise Does Not Increase Muscle Connective Protein Synthesis Rates

Whey protein ingestion during recovery from exercise increases myofibrillar protein synthesis, but neither collagen nor whey protein ingestion further increases muscle connective protein synthesis in both male and female recreational athletes.

RCT

2023·

10citations

·T. Aussieker et al.

Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial.

Whey protein supplementation stimulates greater increases in both acute and longer-term muscle protein synthesis than collagen protein supplementation, suggesting it is a more effective supplement for skeletal muscle retention in older women.

RCTVery Rigorous Journal

2020·

47citations

·Sara Y Oikawa et al.

Whey Protein Augments Leucinemia and Postexercise p70S6K1 Activity Compared With a Hydrolyzed Collagen Blend When in Recovery From Training With Low Carbohydrate Availability.

Whey protein enhances postexercise p70S6K activity and leucine availability more than hydrolyzed collagen in recovery from a training session with low carbohydrate availability.

Non-RCT

2018·

7citations

·S. Impey et al.

A Pilot Study of the Effects of Collagen vs. Whey Protein Supplementation on Delayed Onset Muscle Soreness in Healthy Individuals

Collagen protein supplementation did not significantly reduce peak soreness associated with delayed onset muscle soreness compared to whey protein supplementation in exercise-trained individuals.

RCT

2023·

0citations

·Jose Rojas et al.

Chemical-nutritional characterization of a whey protein isolate, a bovine collagen hydrolysate and mixtures of the two products

The protein mixture 60% whey protein isolate and 40% collagen hydrolysate has high nutritive value and water solubility, making it a promising ingredient for elderly dietetic products.

2009·

16citations

·F. Ziegler et al.

Acute supplementation with whey protein or collagen does not alter appetite in healthy women: a randomised double-blind and crossover pilot study

Acute supplementation with hydrolysed collagen increases leptin levels but does not affect appetite, desire to eat, full stomach feeling, or energy consumption in healthy women.

RCTVery Rigorous Journal

2021·

1citation

·Giovanna M F Duarte et al.

The effect of daily protein supplementation, with or without resistance training for 1 year, on muscle size, strength, and function in healthy older adults: A randomized controlled trial.

Protein supplementation alone is ineffective in improving muscle mass and strength in healthy older adults, while only heavy resistance training with whey protein supplementation effectively preserves muscle mass and increases strength.

RCTVery Rigorous Journal

2021·

46citations

·Kenneth H. Mertz et al.

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