Collagen Protein vs Whey Protein: Which is Better?

What Are Whey Proteins and Collagen Peptides?

• Whey protein is a by-product of the cheese-making process.
• The collagen peptides used in collagen supplements are usually derived from cows. Bovine collagen is made from the connective tissue of cows. Thus, collagen is one of the main ingredients in beef bone broth.
• A structural protein, collagen is the most abundant protein in the human body, found in skin, ligaments, tendons, bones, cartilage, and blood vessels.

Given these differences, whey is suitable for vegetarians but not those with lactose intolerance. On the other hand, collagen supplements are not suitable for vegetarians but could be a good option for those who need to avoid dairy products due to lactose intolerance. 

If you're interested in other lactose-free protein supplements, check out my articles on plant protein powders, including soy concentrates and isolates, whey, soy, and pea proteins, pea and whey powders, soy and pea supplements, hemp and pea powders, and hemp and whey supplements. 

Collagen vs Whey Protein: Levels of Protein

As shown in the table below, whey and collagen protein supplements are similar in terms of the grams of protein they provide. 

Calories and Macronutrients per 100 Grams of Whey and Collagen Proteins from Myprotein, Bodybuilding Warehouse, and Optimum Nutrition

According to the Mayo Clinic, those who lift weights or do extensive endurance training should aim for 1.2 to 1.6 grams of protein per kilo of body weight per day. For instance, a 75-kg person would require 90 to 120 grams per day. As the above protein powders have between 21 and 27 grams of protein per 30-gram serving, a few scoops each day would get most people at least halfway to their daily protein intake target. 

Given that protein supplements vary in calories and macronutrient profiles, some are better for weight loss, others for weight gain, and others for those over 40, women, and older individuals or those with diabetes. 

Collagen vs Whey Protein: Essential Amino Acids

Whey protein is often referred to as the "gold standard" among protein supplements, which is partially attributable to its complete amino acid profile (Rasmussen, 2008). 

On the other hand, collagen is not a complete protein source as it's low in specific amino acids, such as tryptophan. However, collagen has a greater abundance of certain amino acids than whey. A study published in Frontiers in Nutrition found that consuming collagen proteins led to higher blood glycine levels, and consuming whey proteins led to higher blood leucine levels (Alcock et al., 2019). 

This may be the main difference between the proteins, which could have important implications for their respective health benefits. 

If you're interested in how protein sources compare in relation to different amino acids, you might also like these articles on plant vs whey protein, protein powders and bars, whey protein and eggs, and whey and casein proteins.

What are the Main Benefits of Collagen Protein Powder?

As highlighted by a systematic review published in Amino Acids (Khatri et al., 2021), the main benefits of collagen powder include:

• Increased collagen production in connective tissues such as ligaments and tendons.
• Improved body composition and increased muscle strength, particularly in elderly sarcopenic men when combined with resistance training.
• Reduction in joint pain and improved joint mobility, especially in individuals with activity-related joint pain and Achilles tendinopathy.
• Potential slowing of degenerative diseases like osteoarthritis through symptomatic and chondroprotective effects.

There's also evidence that collagen supplementation may improve gut health (Abrahams et al., 2022), skin health (e.g., skin elasticity; Lupu et al., 2020), positive nitrogen balance* (Hays et al., 2009), blood pressure (Steel, 2022), and bone density (König et al., 2018). 

What are the Main Benefits of Whey Protein Powder?

As mentioned above, whey protein powder is an excellent source of the branched-chain amino acid leucine (Rasmussen, 2008), which has been linked to increased muscle protein synthesis (Garlick, 2005). In line with this, there's extensive evidence that a whey protein supplement (e.g., whey concentrate or whey isolate) can have a positive effect on muscle growth (Candow et al., 2006), muscle recovery (Cepero et al., 2010), and lean muscle mass (Cribbet et al., 2006) when combined with strength training. Additionally, whey protein can assist with healthy weight loss (Banaszek et al., 2019). 

Related Supplements

Marine Collagen

Bovine collagen primarily contains Type I and Type III collagen, while marine collagen predominantly contains Type I collagen. These differences in the types of collagen make bovine collagen more suitable for supporting overall structural and connective tissues, whereas marine collagen is often preferred for its skin-related benefits (Rahman et al., 2024).

Vitamin C

Vitamin C is essential for collagen synthesis as it acts as a cofactor for the enzymes prolyl and lysyl hydroxylase, which stabilise and cross-link collagen molecules. Therefore, a vitamin C supplement could help you increase your body's collagen production. 

Collagen Protein vs Whey Protein: Summary

Whey is a byproduct of cheese production (i.e., it comes from milk), whereas bovine collagen supplements are derived from the connective tissues of cows. 

Which is the best protein powder for you depends on your specific needs. If your health goals primarily relate to joint health, healthy hair, healthy skin, and minimising digestive issues, collagen supplements may be your best choice. If you're more interested in developing skeletal muscle, post-workout recovery, and lean body mass, whey could be the better option. 

Essentially, both whey and collagen are different sources of important amino acids, which you can also get from essential amino acid supplements and branched-chain amino acid supplements (BCAAs). 

You might also like these articles on the best muscle-growing supplements for seniors, creatine and whey protein, mass gainers and whey protein, and BCAAs and whey protein. 

About the Author

Dave Robinson, a co-founder of ukfitness.pro, has a background in psychology (BSc) and neuroscience (MSc, PhD). As well as strength training, he enjoys endurance challenges and has run ultramarathons, cycled across several countries, and completed the Three Peaks Challenge. When writing, he draws on scientific evidence to understand the pros and cons of different diets, supplements, and training regimes. 

As an Amazon Associate, the site earns from qualifying purchases.

Footnotes

*Positive nitrogen balance occurs when nitrogen intake exceeds nitrogen loss, indicating that the body is retaining more nitrogen than it is excreting, which is essential for growth, muscle building, and recovery. Negative nitrogen balance happens when nitrogen loss exceeds nitrogen intake, signalling that the body is breaking down more protein than it is synthesising, which is often associated with malnutrition, illness, or muscle wasting.

References

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• Alcock, R. D., Shaw, G. C., Tee, N., & Burke, L. M. (2019). Plasma Amino Acid Concentrations After the Ingestion of Dairy and Collagen Proteins, in Healthy Active Males. Frontiers in Nutrition, 6, 163. https://doi.org/10.3389/fnut.2019.00163
• Al-Niaimi, F., & Chiang, N. Y. Z. (2017). Topical Vitamin C and the Skin: Mechanisms of Action and Clinical Applications. The Journal of clinical and aesthetic dermatology, 10(7), 14–17.
• Banaszek, A., Townsend, J. R., Bender, D., Vantrease, W. C., Marshall, A. C., & Johnson, K. D. (2019). The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study. Sports (Basel, Switzerland), 7(1), 12. https://doi.org/10.3390/sports7010012
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• Cepero, M., Padial, R., Rojas, F. J., Geerlings, A., De la Cruz, J. C., & Boza, J. J. (2010). Influence of ingesting casein protein and whey protein carbohydrate beverages on recovery and performance of an endurance cycling test. Journal of Human Sport and Exercise, 5(2), 158–175. https://doi.org/10.4100/jhse.2010.52.06
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• König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients, 10(1), 97. https://doi.org/10.3390/nu10010097
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