Collagen Protein vs Whey Protein: Which to Pick?

Many lifters use protein powder as supplements to help them build their protein count for extra muscle mass and better health in general. Whey protein powder is the most popular protein powder, but collagen protein has grown more and more popular in recent times. This rise has led to questions over which one is better for use. In this article, I discuss collagen protein vs whey protein to help you make the best possible decision. Let's begin…

To answer this question, we must understand what exactly are our two options, starting with whey protein. In cheese production, there's a liquid byproduct called whey that's produced. Protein is then extracted to make whey protein powder in dry form. Whey protein has been one of the most popular supplements. In recent times, however, the popularity of collagen protein has skyrocketed.

Collagen is the most abundant protein within the body. It's mainly found in several tissues including skin, bone, ligaments and tendons. Collagen production decreases as we age, giving rise to wrinkled, sagging skin and other changes.

Collagen protein powder, also called collagen peptides (or hydrolyzed collagen), is obtained by processing animal tissues like, hold your breath, bones, cartilage and scales of fish. This supplement is usually derived from bovine hide (bovine collagen) or fish (marine collagen). Marine collagen obtained from the skin, bones, and scales of fish, while bovine collagen comes mainly from cows' skin and connective tissue. It is usually sold as a powder that dissolves in water.

Now that you know exactly what we're dealing with, let's do a head to head collagen vs whey protein comparison. We'll compare them in different categories to get the best possible look.

Whey, like I previously said, is a byproduct gotten in the cheese making process. In the cheese processing facility, the milk goes through a process called pasteurization, then it is subjected to enzymes to separate the whey from casein. After enzymatic reactions we have two parts – liquid and solid particles. The liquid part is the one that contains whey. After the whey goes through several processes, we get a dry powder – Whey Protein Concentrate (WPC).

Collagen protein, on the other hand, is obtained from animal tissue such as skin, bone, tendons. This supplement may be sold like collagen peptides, collagen hydrolysate or hydrolyzed collagen.

Still stuck in our collagen peptides vs whey protein debate? Here are some quick-fire pros and cons to help you pick a side.

In the hierarchy of importance, the total amount of protein consumed per day is in the first place. However, it is best to divide the total amount of protein into 3-4 equal doses. Whey protein can be part of breakfast or a pre-workout snack. It is also great for the period immediately after training. It all depends on your preferences and convenience. But don't replace the protein portion of all meals with whey protein. It is only a supplement and should not replace a whole food.

On the flip side, many people recommend you take your collagen protein first thing in the morning on an empty stomach. The reasoning behind this is that absorption is highest at this time and it's easier for your body to absorb the protein. However, recommendations regarding the specific time of collagen consumption are speculative in nature. I have not found a single expert source of information that addresses this issue. Therefore, we can come to the conclusion that collagen can be taken at any time of the day.

Are you still stuck on whether to use collagen or whey protein? Let's continue our whey protein vs collagen comparison. The next question to tackle is how to pick between them. What are the things you should consider when making your decision? Let's have a look…

Protein source is another major difference between collagen and protein powder. On one hand, there's collagen. This protein source is regarded as having low biological value, mainly due to its low amounts of BCAA, lysine, methionine and tryptophan.

On the other hand, we have whey protein. It's gotten from dairy products, specifically the cheese making process. It is a high-quality protein with high digestibility, that contains all 9 essential amino acids in the right amounts. Plus whey protein is an excellent source of BCAA, including leucine.

In powder form, 1 serving of collagen protein contains approximately 10-18 grams of protein.

However, because collagen is about 10% hydroxyproline, taking about 10 grams of collagen type II per day may potentially increase urinary oxalate concentrations, as the major metabolite of hydroxyproline is oxalate. As a result, high doses of collagen type II may increase the risk of oxalate-based kidney stones in susceptible people. Therefore, if you take collagen (especially the type II), it is better to limit yourself to one small portion per day.

On the other hand, one serving of whey protein contains an average of 21-25 grams of high-quality protein. Women and small stature men can limit themselves to 1-1.5 servings of whey protein per day. Large men with high protein needs can take up to 2 servings of protein per day. However, supplemental protein should not replace whole foods

Like I said, collagen costs the same or a little more pound for pound. For example, a serving of unsweetened collagen protein, which we recommend in this article, is $1. For a serving of the same chocolate-flavored product, you will pay $1.76. On the other hand, a serving of whey protein from this article costs about $1.30.

However, a portion of collagen contains much less or significantly less protein than a portion of whey protein. What's more, you get a very high quality of protein from whey protein. This cannot be said about collagen protein.

One serving of the supplement contains a certain amount of protein. The more protein relative to the total weight of the product, the better.

In collagen protein, protein can make up to 100% of the total weight of the serving. The amount of protein in whey protein can be approximately 80-90% (depending on the specific whey protein: concentrate or isolate).

It's important that you can see exactly what your protein powder contains before you purchase it. You need to make sure it fits with exactly what you need it for, and does not contain anything you'd rather not ingest. For example, if you are lactose intolerant, it is better not to buy whey concentrate.

Our recommended products are both quite transparent. You can see each ingredient in detail.

Again, this is not constant for all products, but our recommended products give you a great value for money. One serving of unflavored collagen protein powder costs less than one serving of whey protein powder, but doesn't carry as much protein as whey in one serving.

However, if you want to take advantage of the potential benefits of collagen protein (improving skin elasticity and joint mobility), you can still use collagen protein for these specific purposes.

I've spoken too much about our recommended products without actually telling you what they are. If you're sold on getting either collagen or whey protein, we have a recommendation for you either way. Here we go…

Our recommended collagen protein powder is Orgain Collagen Peptides. It's an unflavored protein powder obtained from the tissue of grass fed cows. It's free of gluten, sugar, and any additives, if it is important to you. You can get collagen as a pill, but powder generally contains much more protein. You can take it in a meal or a drink and you won't even notice because it's unflavored and tasteless. You get 20 grams of Type I and III collagen hydrolysate.

The whey protein powder we recommend is Huge Whey. It contains 23 grams of high quality protein per serving, including all essential amino acids you need. Unlike collagen, this powder comes in different flavors depending on your personal preference. It's great for building muscle and comes with a punch of 120 calories. You can take it as you like - add it to oatmeal, use it as part of a cocktail or in other variations. However, keep in mind that this is a whey protein concentrate, so it contains lactose. If you are lactose intolerant, this protein may not be suitable.

No, both whey and collagen protein contain different proteins. Whey protein is gotten from milk, while collagen protein is gotten from animal bones, cartilages and other tissue.

If you're after building muscle, whey protein is absolutely better for you. If you want to take advantage of the potential benefits of collagen protein (improving skin elasticity and joint mobility), you can still use collagen protein for these specific purposes.

Collagen focuses more on improving your joint health and skin elasticity. In the context of building muscle mass, collagen should not even be compared to whey protein. However, collagen is definitely better than nothing.

This collagen protein vs whey protein debate is a rather needless one actually. If you're interested in building muscle mass and athletic performance, whey protein is what you need. I would consider collagen protein as a complementary supplement for specific purposes - improving skin elasticity, fighting wrinkles and improving joint mobility. Although the effectiveness of collagen for these purposes is unproven, you can try this product.

If you want to try collagen protein, my recommendation is Orgain Collagen Peptides, and if you need whey protein, my recommendation is Huge Whey.

Now it's your turn. Which of the recommended products caught your eye? Is there anything I missed? Let's talk in the comments.

References:

• Collagen // Harvard T.H. Chan: https://www.hsph.harvard.edu/nutritionsource/collagen/
• Current Concepts and Unresolved Questions in Dietary Protein Requirements and Supplements in Adults //  National Library of Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5420553/
• Whey Protein Supplementation Compared to Collagen Increases Blood Nesfatin Concentrations and Decreases Android Fat in Overweight Women: A Randomized Double-Blind Study // National Library of Medicine:  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770102/
• Collagen and the Battle Against Skin Aging // McGill: https://www.mcgill.ca/oss/article/student-contributors-general-science/collagen-and-battle-against-skin-aging
• What is type II collagen? // Examine: https://examine.com/supplements/type-ii-collagen/