Protein is one of the main three macronutrients to focus on in your diet. At Thorne, we have written many articles about different types of protein – from animal-based and plant-based whole food proteins to supplemental powdered proteins.

If you’re looking to add more protein to your diet, then a key consideration is the type of protein, such as collagen protein vs whey protein. You might ask yourself, “Is collagen protein better than whey protein?” Each type delivers protein in different amounts, along with other nutrients or health benefits that are distinct.

When thinking about collagen protein vs whey protein, it’s important to note that both whey and collagen are animal-based protein powders. For the purposes of this article, we will focus on these two animal-based proteins. 

What is collagen? Does collagen have protein?

Collagen is an integral part of the body and is the most abundant protein in the body, comprising about one-third of its total protein ‒ it gives structure and durability to tissues. More than two dozen types of collagen have been identified, and each one plays a different role in the composition of your skin, bones, blood vessels, cartilage, and other connective tissues. Most collagen products contain types I and III collagen, which make up most of the body’s collagen stores. Collagen contains eight essential amino acids, with the primary ones being proline, glycine, and hydroxyproline.

Although the body naturally produces collagen throughout life, as we age, the body’s production of collagen slows down. From age 30 onward, the body’s collagen level is depleted at a rate of up to 1.5 percent a year.1

There are several visible signs that can indicate a decreasing collagen level, such as:

  • Wrinkles
  • Sagging skin
  • Skin that appears thin and hollow
  • Weaker muscles and more body aches
  • Less flexibility in ligaments and tendons
  • More joint soreness
  • Less joint mobility
  • Gut health issues due to thinning tissue in the digestive system
  • Decreased blood flow

These signs are most noticeable in parts of the body exposed the most­ – the face and the hands. Although external factors (like exposure to UV rays, pollution, and lifestyle habits like smoking) are common culprits in decreasing collagen production over time, internal factors, like genetics, also can play a role, as can typical lifetime milestones, such as menopause or andropause.

The good news: Ensuring the diet contains plenty of collagen will promote healthy hair, skin, and nails.

Curious how to get more collagen into your diet? And is collagen a good source of protein? One of the best food sources of collagen is bone broth – made from chicken, beef, pork, or even fish bones. Another food source is gelatin, which has a similar amino acid profile to collagen. Other ways to boost the level of collagen in the body is through foods that provide the necessary co-nutrients for collagen synthesis, such as zinc and copper, both found in seafood. Eating a variety of foods – like meats and legumes for zinc, and nuts, seeds, and lentils for copper – is a great way to ensure your diet is diverse and full of nutrients that support collagen production and repair. Also look for antioxidant-rich foods, like colorful fruits and vegetables, with plenty of vitamin C and A to resist oxidative stress and photodamage.

Research shows that supplemental collagen, such as a collagen powder, has a positive effect.2,3

Does collagen protein build muscle? When you supplement your diet with collagen, you make more protein available to support connective tissues – tendons, ligaments, cartilage, and skin – and to build lean muscle mass.* Studies show that supplementing collagen and resistance training increase fat-free body mass and improve body composition, whether you’re young or old.*4,5

What about foods with collagen vs protein powders with collagen? The key ingredient to look for in a collagen protein powder supplement is called collagen peptides. Also known as collagen hydrolysates, collagen peptides are broken-down (or hydrolyzed) chains of the amino acids that make up collagen. When collagen peptides are already broken down, they are more easily absorbed and more bioavailable than collagen from natural sources.

Research shows that individuals who supplement with collagen peptides might see visible skin results in as soon as four weeks.*6

Supplemental collagen is commonly found in powder form that can be mixed into water or a beverage of choice. A powdered collagen supplement can be taken at any time of day, with or without meals. Thorne offers two collagen powder solutions to fit your supplement regimen:

Collagen Fit is an unflavored collagen powder that delivers 14 grams of protein per serving to promote joint and muscle health.* It can be mixed into your favorite hot or cold beverage. Collagen Fit also contains nicotinamide riboside, which supports cellular energy production, and betaine to promote healthy methylation.*

Collagen Plus is a passion berry-flavored collagen powder with added nutrients and botanicals, including nicotinamide riboside, Japanese white peach extract, and blackcurrant and redcurrant polyphenols that nourish skin, hair, and nails.* Collagen Plus has 12 grams of protein per serving.

What is whey protein?

The most common type of protein powder is whey. As suggested by its name, whey protein powder is made from whey, a byproduct from making dairy products like cheese and yogurt. The leftover whey is concentrated into a powder form.

Whey protein is a versatile form of protein with a high amino acid content. Unlike collagen, whey protein contains all nine essential amino acids and is considered a complete protein. In particular, whey protein has a high amount of leucine, the branched-chain amino acid responsible for initiating muscle recovery after training.*

Another ingredient in whey protein powder to look for is a digestive enzyme, like bromelain, which helps improve the body’s digestion of protein and absorption of the amino acids in whey protein.7 Digestibility is an important consideration when comparing collagen peptides vs whey protein.

Whey protein can be taken in the morning, during the day, or at bedtime. Start your day with a protein-packed breakfast smoothie or pack a shaker bottle with protein powder for lunch. Taken before sleep, whey protein has been shown to support restful sleep and promote post-workout recovery.*  

Thorne’s Whey Protein Isolate, available in chocolate or vanilla, is a protein powder that delivers 2.3 grams of leucine per serving and is formulated with 30 mg of a blend of bromelain and papain, two fruit-derived enzymes that aid in protein digestion.* Each serving of Whey Protein Isolate delivers 21 grams of protein.

Another option is Thorne’s RecoveryPro®, a blend of whey protein isolate, magnesium, tryptophan, and PharmaGABA®. Each serving has 13 grams of protein. One study found the combination of PharmaGABA and whey protein improved muscle mass in resistance-trained athletes.*8

Collagen protein vs whey protein: Which one is better for you?

As noted above, both collagen and whey are excellent sources of protein. Your health goals will determine which supplemental protein you need. For healthy skin and joint support, collagen protein might be better.* For building muscle and muscle recovery, try whey protein.* Consult your health-care practitioner for more assistance with finding the best protein source.

You might be wondering, “does whey protein have collagen?” The short answer is no. Collagen protein is derived from the bones, skin, and connective tissue of animals; whereas, whey protein is derived from milk.

Can you take collagen and whey protein together? If you want to maximize your protein intake, then you might consider mixing whey protein and collagen. Although some individuals might experience gastrointestinal discomfort from too much protein intake, there is no harm in mixing these two protein powders together. Do note that the body has a limit on how much protein it can absorb at one time, so to maximize your results when mixing collagen powder and whey protein powder, you might want to consider first trying a half serving of each, using a kitchen scale for an accurate measurement.

The takeaway

As you can see, the answer to the question of collagen protein vs whey protein does not mean one or the other. Both collagen and whey protein, as well as proteins from whole-food sources, play important roles in daily health and wellness.

If your needs are healthy aging and vibrant-looking hair, skin, and nails, then try Thorne’s Collagen Plus or Collagen Fit.* If you are focused on building muscle strength and post-workout muscle repair, then check out Thorne’s Whey Protein Isolate.

Need something sweet to power through that afternoon slump? Try my go-to collagen-and-whey protein shake:

In a shaker bottle, mix 1/2 scoop (8 grams) of Thorne’s Collagen Plus with 1/2 scoop (14 grams) of Thorne’s Whey Protein Isolate (vanilla flavor). Add 1 or 2 cups water and shake until creamy and smooth. Bonus tip: replace the water with hot or iced coffee ‒ it’s like a berry-infused faux cafe au lait!

Whatever your health needs when choosing a protein supplement, choose Thorne for the highest quality solutions.

References

  1. Reilly DM, Lozano J. Skin collagen through the lifestages: importance for skin health and beauty. Plastic and Aesthetic Research 2021;8(2).
  2. de Miranda R, Weimer P, Rossi R. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol 2021.
  3. Choi F, Sung C, Juhasz M, Mesinkovsk N. Oral collagen supplementation: A systematic review of dermatological applications. J Drugs Dermatol 2019;18(1):9-16.
  4. Kirmse M, Oertzen-Hagemann V, de Marées M, et al. Prolonged collagen peptide supplementation and resistance exercise training affects body composition in recreationally active men. Nutrients 2019;11(5):1154. 
  5. Zdzieblik D, Jendricke P, Oesser S, et al. The influence of specific bioactive collagen peptides on body composition and muscle strength in middle-aged, untrained men: A randomized controlled trial. Int J Environ Res Public Health 2021;18(9):4837. doi:10.3390/ijerph18094837
  6. Proksch E, Segger D, Degwert J, et al. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol 2014;27(1):47-55. 
  7. Oben J, Kothari SC, Anderson ML. An open label study to determine the effects of an oral proteolytic enzyme system on whey protein concentrate metabolism in healthy males. J Int Soc Sports Nutr 2008;5(10).
  8. Sakashita M, Nakamura U, Maru I, et al. Combined oral intake of GABA with whey protein improves lean mass in resistance-trained men. Med Sci Sports Exerc 2016;48(5 Suppl 1):54.