Collagen Protein And Whey Protein: Better Together
Collagen protein and whey protein are some of the most popular supplements out there at the moment and both offer benefits to our bodies – but should you take them together?
Well, yes – and no.
When it comes to taking protein supplements, your body can only absorb and process a certain amount at a time. You can certainly take a whey protein supplement and a collagen supplement in the same 24 hours, as both offer slightly different benefits, but you should not take them at the same time or too close together, for the simple reason that you will only see a limited benefit.
Absolute Collagens 8000mg of ready-mixed liquid collagen has been expertly formulated as the perfect dose: the maximum your body can absorb at once. For this reason, if you are taking a whey supplement as well as your daily Absolute Collagen dose, we would recommend spacing them apart perhaps take one in the morning and one in the evening. You will also need to take into account your fitness routine, as whey protein is commonly used to aid in recovery from a workout session, so, for instance, if you go to the gym first thing in the morning, take your whey protein straight after your workout and your collagen protein in the evening.
Patients And Design Of Study
A double-blind, randomized, eight-week clinical trial was conducted with fifty-two overweight women 25 kg/m2) that were assigned to either whey protein group or control group interventions. Exclusion criteria included women diagnosed with renal diseases, cardiovascular diseases, liver failure, cancer, those who were pregnant, lactating and polycystic ovary syndrome, chronic alcoholics or the use of anti-inflammatory drugs affecting appetite or body weight in an inflammatory or infectious process on the day of collection, in the use of food supplements in the last six months and intolerant to lactose). The World Health Organisation showed a higher prevalence of obesity in women than men , thus we decided to investigate only women. All testing was conducted at the Clinics Hospital and Faculty of Nutrition at the Federal University of Goiás between June 2016 and September 2017.
The study was approved by the Research Ethics Committee of the Federal University of Goiás, protocol number 1.470.285 and was registered at the Brazilian Registry of Clinical Trials as RBR- 27 fmyt. Each patient was informed of the purpose of the study, experimental procedures and signed a consent form before their inclusion in the study. All procedures adopted are in accordance with the Declaration of Helsinki 1975, as revised in 1983.
Collagen Helps To Repair And Rebuild Muscles
Many people use whey protein as part of their weight training routine, but did you know that collagen can help you repair and rebuild your muscles? Collagen is ideal forpost-workout recoverybecause it can help to repair muscle tissue, tendons, and ligaments.
After you work out, your muscles need to rest due to wear and tear. Collagen supports this process of repairing connective tissue that has been inflamed due to exercise, helping ensure that youre in good shape for your next work out and that you feel less sore the next day! Take care of your bones and joints and use collagen as the perfect post-workout nutrition!
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Collagen Vs Whey: Choosing The Right Option
When it comes to selecting the best supplements to incorporate into your diet or using collagen peptides for weight loss, its super important to determine which is right for you. Which products should you look out for, and which ones do you need to learn more about? What are your specific needs, and which supplement best supports those needs? What characteristics will make or break the product for you? These are key questions you should answer before you make the switch.
- Collagen and whey protein come from different sources and have different uses.
- Whey protein comes from milk, whereas collagen comes from the bones, skin, and cartilage of animals or fish.
- Collagen is tasteless and odorless and has no additives or preservatives.
- Collagen not only provides important amino acids, but it also can help in repairing and rebuilding bones and joints.
- Collagen has been shown to be more satiating than whey protein, making it a great option for those who want to use collagen as part of a weight management routine.
- Collagen is dairy-free which is a good option for those who are lactose intolerant
- Collagen has been shown to help improve the appearance of the skin, while whey protein can actually contribute to skin problems such as acne.
Collagen peptides and whey protein are totally different, and we highly recommend usingFurther Food Collagen Peptides if you want to obtain all these benefits in a cleaner and more nutritious way.
Can You Build Muscle With Collagen Protein
The short answer is that you may be able to build muscle with collagen protein, but its not optimal.
Your body requires raw materials in the form of amino acids to build lean mass. When it comes to building muscle, any protein source is better than nothing.
Although collagen protein isnt the best protein supplement for building muscle by a long shot, some studies still show a mildly beneficial effect in this regard.
For example, a 2019 study of 25 young men found that taking 15 grams of collagen per day resulted in slightly more muscle gain compared to placebo when combined with barbell training for 12 weeks.
But other studies have shown a lack of muscle-building effects from collagen, most likely due to its low levels of branched-chain amino acids .
And a 2020 study in healthy older women found that whey protein but not collagen peptides can stimulate short- and long-term muscle protein synthesis both with and without strength training.
Bottom line: collagen is excellent for your connective tissues and may help with muscle soreness, but whey protein is the preferred protein source for building muscle.
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What About Vegan Collagen
You might be wondering what to do if you are vegan or follow a plant-based diet. Is there vegan collagen? While true vegan collagen doesnt exist, there are many plants with collagen-boosting superpowers. Though collagen by its nature is animal-based, t there are many collagen-like options for vegans and those following a plant-based lifestyle.
Plants have the amazing ability to amplify our bodys own natural collagen production, which is why we always advocate eating your fruits and veggies daily. Plants, herbs, flowers, and even algae have the ingredients to improve your natural production of collagen, improve your hair and skin, and even nourish your connective tissues.
What Is Collagen Protein
Collagen protein is one of the most interesting and important proteins in the human body. Naturally produced by our bodies, it is a key building block for bones, skin, nails, hair, joints, tendons and more. Collagen protein is basically the glue that holds our bodies together – in fact, collagen comes from the Greek word kolla which literally translates as glue! Collagen is responsible for keeping all these parts of the body together and in good condition. However, as we age, our natural collagen production decreases, causing our collagen levels to drop. Lack of collagen leads to side effects like sagging skin, thinning hair, and brittle nails – basically, all those pesky signs of aging that creep up on us!
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Can You Mix Collagen With Whey Protein
Yes! They may seem like completely different supplements, but when it all comes down to it, theyre both protein. However, most people who take both take them at different times in the day to spread out protein intake and/or avoid an upset stomach.
Talk to your medical provider before you make a final decision on taking supplements like collagen protein vs. whey protein to ensure you’re making the safest choice for your needs.
How To Mix Collagen With Protein Powder
There are many ways to mix collagen with protein powder. You can stir flavored collagen powder and protein powder into hot beverages such as coffee, tea, or milk. It tastes terrific in Lattes.
You can also use Collagen powder with protein powders to make milkshakes or flavored milk such as chocolate milk. It mixes well with cow milk, almond milk, and oat milk.
Collagen powder and protein powder are also excellent ingredients in food recipes. These two ingredients make delicious cookies, pancakes, soups, oatmeal, and smoothies.
Some people also mix collagen into hot drinks using a frother. It shortens the mixing time and ensures all the collagen mixes into a beverage. Frothing a collagen powder beverage also gives it a fantastic texture.
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Collagen Protein Vs Whey: Which Fits Your Needs
Whey protein is one of the highest-quality proteins of all time, and its backed by more sports nutrition studies than any other protein.
But collagen protein powder has unique benefits no other protein offersnot even whey.
Is one better than the other? The answer depends on your needs and goals.
If youre having trouble deciding which protein to take, or dont understand the benefits of collagen or whey, this guide will teach you:
- The nutrition facts and amino acid content of both types of protein.
- What research says about the health and performance benefits of both collagen and whey.
- Whether collagen supplements can replace whey protein.
- If you can use collagen peptides to build muscle or not.
Well start with a direct comparison of collagen vs. whey protein and all the reasons you might decide to take one or the other.
What Is Whey Protein
Like collagen, whey is also a great source of protein. The main difference is, while collagen can be naturally found in our bodies and certain animals, whey is derived from milk.
Milk contains two main types of protein: casein and whey. During cheese production, liquid parts of milk start to separate from the cheese and the part of the milk that gets separated is whey.
At this point the whey is still liquid, it has to undergo various processes to become the whey that we know and love whey protein powder.
Both collagen peptides and whey protein are in powder form, making them easy to consume because you can mix them into different meals and beverages or even use them as baking ingredients.
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What About Plant Milk
Yip, go ahead.
Personally, I dont enjoy plant-milk on its own. I add it to coffee, cereal, hot chocolate, and smoothies.
There are upsides to plant-milks that make your blend worth it.
The obvious is that if you are lactose intolerant, plant-milk is your friend.
But plant milk is also lower in sugar , they contain little to no saturated fat depending on the type of plant milk, and there is no IGF-1, unlike cows milk.
IGF-1 has been linked to some cancers and acne.
Go for fortified milk to get nutrients like vitamins B12 and vitamin D that arent naturally found in nuts and seeds. Especially if you are vegan or vegetarian.
Plant milk also usually has calcium added so you arent missing out on anything if you choose to forego cows milk.
Each type of plant-milk has its own benefits that are particular to the nut or seed that they are derived from.
So research your options if you want to make sure you have the right type for your body and your taste buds.
Essential Amino Acids Vs Whey Protein Isolate
Whey protein isolate aids immune and digestive functions. It also helps to rebuild and enhance muscle recovery after a workout.
Whey is a high-quality, complete protein source that contains bioactive peptides from milk proteins and all the essential amino acids needed for protein synthesis. It improves overall protein and is better than other protein types as it contains BCAAs with a higher rate of absorption and consumption.
They are the building blocks of protein that power key body processes required for maintenance, development, and immunity. It provides easily digestible amino acids to boost energy and metabolism while maintaining muscle mass.
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What Ingredients To Avoid:
Liquid collagen drinks tend to have a longer list of ingredients compared to powders. Additives and flavorings, whether artificial or natural, typically mean empty sugar calories. Powder wins on potency, fewer additives, cost savings, and eco-friendly edge.
A problem with marine collagen is that you never know what you’re getting. “Marine” is a blanket term for any aquatic creature whether it be a jellyfish, shellfish, or shark these sources are not easy for the body to absorb.
Artificial Flavors or Sweeteners
Some brands add a sweetener or artificial flavors that could upset your GI tract or add unnecessary calories. We recommend adding your own sweetener to an unflavored version or mixing it into a flavorful beverage.
Can You Take Both Collagen And Whey Protein Powder Together
Yes, absolutely! The key to get the most out of both collagen & whey concentrate protein is timing and how include them in your diet. Aim to use whey protein concentrate within 20 minutes to a 1-hour post resistance training, as a protein rich snack or as part of a meal to help support adequate protein intake and ensure you are getting the complete range of amino acids to support quality muscle growth. The addition of collagen to meals will provide a higher intake of those specific amino acids needed to make collagen in the body and not only help hit your protein intake but support and strengthen fibrous protein in the body. As collagen powder is so versatile, it can be used in conjunction with whey protein especially if you struggle to reach your protein intake daily or just want to support lean muscle mass synthesis along with joint/ bone and skin health.
Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019 Jan 1 18:9-16. PubMed PMID: 30681787.
Schoenfeld, B.J., & Aragon, A.A. . How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition.
Y, Koyama. . Effects of Collagen Ingestion and their Biological Significance. Journal of Nutrition & Food Sciences. 06. 10.4172/2155-9600.1000504.
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What To Look For In A Collagen Supplement:
Diverse Amino Acid Profile
Our bodies require approximately 20 different amino acids in order to function properly. Therefore, when looking for a collagen supplement, we recommend finding one with a diverse amino acid profile the more amino acids, the better.
Hydrolyzed Bovine Collagen
Though collagen can come from many different sources, bovine has been found to be the most potent and effective. Furthermore, when collagen is hydrolyzed it essentially means the amino acids within it have been broken down, so they’re easier for your body to absorb.
Types I & III
We recommend finding a supplement that contains collagen types I & III — as these support the primary areas of concern and are the most potent. However, be wary of any product that contains more than 3 types, as it likely means the supplement is “watered down” and less effective.
How Is Collagen Protein Similar To Whey
Both collagen protein powder and whey protein powder can be used with different efficacy for fundamentally the same purpose.
Depending on your goals and desired outcome, their differences mean that you may want to focus on one over the other or ideally take a blend of both. More on that later.
They can both be used as a meal replacement if your goal is cutting out high-calorie foods or a protein shake if you’re after building lean mass.
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Mixing Collagen Powder With Food
You can mix collagen powder into soup, porridge, stew, and curry.
You can even bake with it. Make some collagen muffins, brownies, cookies, and pancakes. But remember what I said about heat?
Keep the temperature below 302ºF . This will require that you cook or bake your food a little longer.
My advice is when you want it in food that needs to be cooked, rather cook the food first, then add the collagen powder in just before serving.
No such luck when it comes to baking of course. It may be best to look up how best to go about baking at low temperatures first before committing.
While this may be inconvenient, it can make a nice change from drinking your collagen.
Collagen Powder: Easy To Take + Big Benefits
This is a winning formula.
The question here isnt how do I take collagen powder? Its, how do you not take collagen powder? Its too easy.
As weve detailed here, collagen powder can go in pretty much everything and collagens benefits are undeniable.
Wed even love to see a microbrewery seriously attempt a Collagen Beer now THAT would be pretty awesome .
Play around with collagen powder and experiment collagen is versatile. Your health will thank you for it!
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Type Iii: Good For Skin Health
Type III collagen works alongside type I in skin, ligaments, blood vessels, and joints too. Type III collagen is found in grass-fed bovine collagen but not marine. This type of collagen promotes skin health and elasticity and gives you that bounce-back in the skin.
Of the collagen supplements out there, collagen types I, II, and III are the most prevalentthey are also the most prevalent in our bodies. And each type plays a different role, meaning that its important to know the difference when choosing what collagen supplement is right for you. Obviously, other factors come into play, with diet being the main concern.