Collagen protein vs whey protein: which one should you pick? Read this dietitian review to find out.
Protein supplementation isn’t for everyone, but it may help support your health if you do it right.
We know protein matters for health, but it’s hard to get enough through food alone.
That’s where protein powders and other supplements can be a huge help. Adding a protein supplement to your otherwise balanced and nourishing diet can help you feel full, build muscle, reduce cravings, and experience more stable energy all day long.
If you’re considering a protein supplement, it’s important to understand what they are and what they have to offer so you can choose one that is best for you…and so that you aren’t wasting your money as they can be expensive!
But which one is best? That’s what we’re uncovering in today’s article. I’ll share my review of collagen protein vs whey protein as a Registered Dietitian, outline the key differences, and help you choose which of these two popular supplements is right for you.
What is collagen protein?
Collagen is what we call a structural protein. That means it actually helps make up the structure of our hair, skin, nails, cartilage, bones, and connective tissues. Collagen works to maintain strength, elasticity, and strength of these tissues–aka, it helps make sure our skin can stretch and our bones have some give.
So where exactly does collagen come from? Well, our bodies make it! And we can also get it through protein-rich foods like fish, bone broth, and meat.
Collagen protein is also available as a supplement, usually in the form of a powder. It’s a protein–so people take it to up their overall protein intake. But it’s also used to promote healthy skin, bones, and joints.
But does it actually work? Let’s uncover the research together.
Benefits of collagen protein powder
The unfortunate news is that as we age, our bodies make less collagen. This contributes to the formation of wrinkles, and loss of strength in our bones and joints.
The thought behind collagen supplementation is that if we eat it, we can make up for the slow down of production in our own bodies.
But unfortunately, the jury is still out on this. Studies suggest that consuming collagen supplements might nudge our bodies to up their production. But eating more collagen doesn’t necessarily mean that our skin and joints can utilize that collagen readily.
Here’s what the research says about some commonly touted benefits of collagen supplements.
Skin health
If you’re expecting a collagen supplement to make your wrinkles disappear, I wouldn’t get too excited because there’s some mixed research about collagens’ effect on skin health.
It’s unclear whether supplementing with collagen actually improves skin texture and makes wrinkles less noticeable but there is some evidence that drinking collagen supplements with higher amounts of peptides improves skin moisture, wrinkles, and roughness.
Peptides are essentially just collagen protein that is more broken down. And having more of these peptides more readily available for use, has shown to be effective for improving skin health.
Bone and joint health
Bone and joint health is where I believe collagen could be the most beneficial to our health.
There is promising evidence that collagen supplementation can improve pain and function associated with the breakdown of the tissues in our joints as we age, which is otherwise known as osteoarthritis.
Collagen can be worth a try to help alleviate pain that may sometimes feel unbearable. Being in pain in any way, shape, or form is not fun and if collagen makes a difference in these symptoms, I’m all for it!
Muscle growth and repair
Some people take collagen to up their overall protein intake, and that’s great! But where you might run into trouble is if you’re taking collagen as your main protein supplement to support your fitness goals.
There is some evidence that collagen might promote muscle growth and repair however, more research is needed to show whether this is actually true. So in comparison to whey protein, collagen won’t be your best bet for muscle growth.
Continue reading to see why whey protein powder might be a better option for supporting your fitness goals.
Gut Health
Managing gut health can be complex as everyone’s symptoms for the most part are different. There is not enough evidence that collagen supplementation supports gut health so it wouldn’t be my first recommendation.
Instead, my best advice is to reach out to your doctor or dietitian to discuss the symptoms you are experiencing so that they can decide what’s right for you.
What is whey protein?
Whey is another type of protein that comes from cow’s milk. You may have either seen or heard of whey protein powder as it is a very popular supplement used by adults, athletes, bodybuilders etc.
Benefits of whey protein powder
Whey protein is a high-quality protein that has been extensively researched and has shown some promising benefits to our overall health.
Maintaining muscle mass & promoting muscle growth
As we age, we naturally begin to lose muscle mass and as a result, we are more likely to gain some additional fat mass.
… don’t worry, this is completely normal!
But in order to stay healthy, strong, and prevent this loss of muscle mass, it is necessary to consume enough protein everyday because protein is the main component of our muscles.
And getting enough protein just through food can be SO difficult! I’ve been there, I hear you.
This is where whey protein powder is such a game changer. Whey protein can not only help meet your protein needs but it also contains an amino acid ‘leucine’ that is known for its ability to build and maintain muscle.
Keeping our muscles strong also goes hand in hand with physical activity.
Strength training paired with consuming enough high-quality protein (including whey) has been shown to help prevent the loss of muscle mass associated with aging. That’s not to say that other forms of exercise are not beneficial. Strength training is just where the evidence lies. I encourage you to continue to move in ways that bring you joy!
Weight loss
Protein generally has the effect of making us feel full which is why it can be helpful for weight loss and weight management. Whey protein powder has this same effect on our appetite and might also help with weight loss.
Getting protein through food while also supplementing with whey protein powder to meet our protein needs helps to keep us full and curb our appetite throughout the day making it less likely that we will eat out of boredom.
As difficult as weight loss may be, I would think of whey protein as a convenient ‘helping hand’ that keeps us strong, satisfied, and feeling good.
Blood sugar control
Whey protein can also assist individuals with type two diabetes. Monitoring blood sugars can be stressful but pairing protein with any form of carbohydrate (pasta, bread, fruit etc.) can actually help to keep our blood sugar levels in check.
Protein slows down how quickly carbohydrates (sugars) are released into the body to be used for energy. This makes it easier for our cells to digest the sugar so that they can be used for energy.
So in other words, rather than having frequent episodes of high and low blood sugar, protein will make it easier for your sugars to stay within an acceptable range.
Comparing collagen protein vs whey protein
The big difference between collagen protein and whey protein is what they are made up of. Amino acids are the building blocks of protein and different protein foods, like collagen protein and whey protein, contain different amino acids.
Amino acids
There are nine types of amino acids that we must get from food. If a food contains all nine of these amino acids, it is considered a complete protein.
Whey protein powder contains all nine essential amino acids making it a complete protein. Complete proteins help to build muscles more efficiently because they have this ‘complete’ amino acid profile.
Collagen on the other hand does not contain all nine essential amino acids, so it is considered an incomplete protein and would need to get other amino acids from alternate proteins.
Should you choose collagen protein or whey protein?
Both of these proteins have some benefits to offer so which one should you choose?
To keep it simple:
- If you are looking to (potentially) improve the health of your skin, bones, or joints, try collagen!
- If you are looking to meet your protein needs, and build or maintain your muscle mass, try whey protein!
Can you take collagen and whey protein together?
The answer is yes! You can take both collagen and whey protein together or separately. They both provide different benefits and there is no harm in taking both or even mixing them together!
This also could also be beneficial because taking collagen protein with whey protein would give the collagen a complete amino acid profile. This in turn, might promote more efficient muscle growth and repair.
Do you need a protein powder at all?
The bottom line is that it’s really up to you!
BUT, my best recommendation is to get your protein through food first! Food has other nutrients that we can’t get through a powder supplement. Protein powders are meant to be used as a supplement, they aren’t for everyone, and they can be quite expensive.
On average, women should aim for about 20-30 grams of protein at each meal. This may be easy for some and difficult for others to achieve depending on so many factors like food preferences, how often you eat throughout the day etc.
As I’ve discussed, supplemental collagen and whey protein may both have some potential benefits to offer. But ultimately it comes down to making an informed decision; and if their benefits align with your health goals, definitely keep them in mind!
How to choose a protein powder or collagen supplement
Choose one that you enjoy
Protein powders have different textures and flavors, and finding one that you enjoy can be difficult. I recommend reading reviews and choosing a flavor that you think you would enjoy consuming regularly.
Be mindful of ingredients
Some protein powders can have a pretty long list of ingredients including added sugars, artificial flavors, calorie-free sweeteners, and other additives.
If you are sensitive to these ingredients, I would recommend reading the label so that you aren’t stuck with one that causes you discomfort.
Look for third party testing and certification
Third party testing means that the product has been tested for compliance to standards for safety, quality, and performance.
Nutrition supplements are not regulated by the FDA so be sure to check the packaging to see if they’ve been tested by a third party.
Dietitian approved list of protein supplements
If you need some recommendations or if you still aren’t sure which one to choose, check out my dietitian-approved list of protein powders.
Whey protein
Collagen
Alternatives to protein powders
Protein powders aren’t for everyone, and they can be quite expensive. But the good news is that you can meet your protein needs through food!
Where can you start? Check out 10 tips to get more protein below.
10 tips to get more protein
- Eat whole grains
- Include a high protein food at every meal
- Swap regular yogurt for greek yogurt
- Snack on edamame beans or sprinkle them on a salad
- Eat canned fish
- Add some chopped nuts and/or seeds to your food
- Get creative with cottage cheese
- Add protein to snacks whenever possible
- Keep hard-boiled eggs handy in the fridge for an easy snack
- Aim for 20 to 30 grams of protein at each meal
Final Thoughts
As I’ve discussed, it’s best to get your protein from food first but reality is that it can be difficult to get enough protein through food alone.
As you can tell, taking a protein supplement on top of an already balanced and nourishing diet can help support your health whether you’re looking to improve the health of your skin and joints, reduce cravings, build muscle, or have more stable energy levels.
I hope you have the information necessary to decide which one is right for you, or even whether or not you need a supplement at all!
No matter what your health goals are, it’s always important to speak to your doctor or dietitian before trying something new.