One can help with body composition, the other is best for healthy skin.
There’s a reason doctors, athletes, and celebrities are talking up the perks of protein lately: The macro can help you lose weight, gain muscle, curb mindless snacking, and even turn back the clock on aging skin and joints. And a high-quality protein powder—like whey or collagen—can make it easier to up your intake.
But which is better: collagen protein or whey protein? The answer depends largely on your goals. Meaning: Do you want to build muscle? Lose weight? Fight aging skin? We’ll get into which protein powder is best for each goal in a second. But first, let’s deep dive into each type.
Whey protein boasts all nine essential amino acids your body can’t produce on its own, in ideal amounts making it a complete protein. For this reason, it’s often referred to as the gold standard for protein quality in a protein powder. It also has a high absorption rate, making it ideal for post-workout recovery.
Whey is a type of protein found in dairy milk. Specifically, it’s the watery byproduct that separates at the top of Greek yogurt or cottage cheese. To make whey protein powder, this liquid is stripped of most of its carbs and fat and then dried into a fine powder.
With whey protein powder, you have two options: whey concentrate and whey isolate. Whey isolate goes through another level of filtration which further cuts down on carbs, fats, and calories while containing more protein per scoop. This makes it the better (albeit more expensive) choice for weight loss or keeping calories or macros in check.
Collagen is the most abundant protein in the human body. Think of it as the glue that holds the body together: It creates structure for muscles, skin, bones, and connective tissues. Your body naturally makes collagen using amino acids. But this process declines as you get older.
The main perk of taking a collagen supplement—specifically, collagen peptides—is that it can support bone, joint, hair, nail, and skin health, helping you move and look better for longer (1).
Most collagen in protein powders is made from beef products, though you may also see marine-derived collagen, which comes from fish.
There are 28 different types of collagen, but only three are used in most protein powders.
Your body can’t absorb collagen protein in its whole form. This is why most collagen protein powders break it down into smaller peptides for easy digestion. Look for “hydrolyzed collagen” or “collagen peptides” on labels. These forms are more easily absorbed than non-hydrolyzed collagen protein.
Here’s how a serving of collagen protein and whey protein stack up, using Vanilla Momentous Whey Protein Isolate and Collagen Peptides as an example:
The differences in calories and protein can be chalked up to the difference in serving size, though whey can contain a little more carbs and fat (so collagen might be a better pick for keto eaters).
Aside from the fact that they are both sources of protein, there’s one key thing whey and collagen share.
Both whey and collagen are derived from cows (although collagen can come from fish too). Whey comes from dairy, while collagen is gleaned from connective tissues such as bones and skin.
A few factors make whey and collagen better for different dietary preferences and goals.
Whey protein contains all nine essential amino acids. It’s particularly rich in leucine—a BCAA crucial for initiating muscle growth (2). Collagen is rich in the amino acids glycine, proline, and hydroxyproline, but it lacks or is low in other amino acids, like leucine and tryptophan.
Individuals with lactose intolerance or a dairy allergy might struggle to digest whey. Whey is dairy-based, but after processing it’s relatively low in lactose (3). Still, if it gives you problems, collagen is lactose-free and is a better option for lactose or dairy-sensitive individuals.
The complete protein profile, higher BCAA concentration, and quick absorption of whey make it better for building muscle and post-workout recovery. The specific amino acid profile of collagen might make it a better pick for specifically upkeeping connective tissues, including skin hair, nails, and bones.
So is whey protein the better pick, or collagen? Here’s where it comes down to your goals.
A stack of research shows whey protein helps increase muscle size and strength (4, 5, 6, 7). Credit goes to whey being a complete protein and its abundance of muscle-building leucine.
One review suggests collagen supplementation may help increase bone density, which we all lose with age (8). Collagen may be particularly helpful to women in midlife—women lose up to 20 percent of their bone mass during and after they go through menopause (9). One study found postmenopausal women who supplemented with a combo of calcium, vitamin D, and collagen experienced less bone loss over a year than those who took calcium and vitamin D alone (10).
It’s well-known that protein can boost satiety, and whey and collagen have been shown to stimulate leptin (a key satiety hormone) (11). However, thanks to the higher BCAAs, whey protein has been linked to greater fat loss (12).
When losing weight, it’s also common to shed muscle along with fat (13). Since whey is the better muscle builder, studies suggest it can help offset that problem (14).
As we lose collagen with age, the tissues that make up the joints can lose integrity, making you more susceptible to arthritis. A 2019 review concluded that collagen supplementation is effective at reducing arthritis-related stiffness (15). Another study suggests collagen may reduce joint pain by clearing up inflammation and reducing joint breakdown (16).
Whey is quicker to digest than collagen, meaning your muscles can use the amino acids for muscle repair and growth shortly after you consume them (17).
The natural age-related decrements in collagen production leads to signs of aging, including wrinkles and dry skin (18). Collagen supplementation may turn back the clock by improving skin elasticity and hydration, and reducing wrinkles (19, 20).
Whey is best if your goals are purely fitness-based, such as:
Collagen is the top pick if you want to improve your skin, joint, and bone health, including if:
No, the benefits of collagen and whey are completely different. Both contribute to overall protein intake; but, collagen is better for bone, joint, skin, hair, and nail health, while whey is better for building and maintaining muscle.
Not necessarily, but since the main benefits are completely different, you may benefit from taking both. While whey protein is more easily interchanged with other high-quality protein foods in your diet, collagen is only found in a few select foods like bone broth, chicken skin, canned fish, and bone-in cuts of meat. These foods typically don’t deliver the same quantity of collagen as a supplement.
Yes. However, aim to cap your protein intake from supplements at a few servings per day (80 grams of protein max). After that, you’re missing out on the other nutrients that real whole foods contain that protein powder doesn’t.
Whey protein is more effective for building muscle and recovering from a workout than collagen. It’s a complete protein and contains higher amounts of BCAAs, including leucine, which activates muscle protein synthesis after a workout.
Whey and collagen both contribute to protein and amino acid intake, but they’re better suited to different goals. Collagen is best used for supporting bone, joint, and skin health, while whey is better for boosting muscle growth, workout recovery, and weight loss.
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