The battle is on: collagen vs whey protein. However which one is best for bettering muscle improvement and general well being? What are the professionals and cons of every? And, how are you aware which complement will go well with you finest? Learn on to find extra about every of those standard protein powders.
The very best protein powders may also help you’re feeling fuller for longer, enhance your metabolism and construct lean muscle. Whey protein powder appears to have conquered the marketplace for athletes, bodybuilders and health fanatics, and its reputation is ready to proceed. Forecasters predict the worldwide whey protein market will double to greater than $18bn (opens in new tab) inside simply six years, in line with knowledge web site Statista.
Nevertheless, the brand new child on the block, collagen powder, is gaining reputation, with claims that it may possibly allow you to construct muscle, drop a few pounds, cut back irritation and even enhance your pores and skin and hair. So, what are the variations between these two dietary supplements, and which one would possibly fit your dietary wants finest? Right here’s the lowdown.
What’s collagen?
Collagen is a necessary protein the physique must construct and keep the connective tissues in our muscular tissues, pores and skin and bones. It improves flexibility, helps main organs and boosts elasticity within the pores and skin. The physique produces loads of collagen, particularly throughout childhood and in youthful adults.
Our physique’s collagen ranges deplete as we age, at a mean fee of 1% to 1.5% per yr, in line with the journal Plastic and Aesthetic Analysis (opens in new tab). Life-style selections, smoking and publicity to UV rays from the solar may also deplete these ranges. Outcomes embody wrinkles and sagging pores and skin, weak muscular tissues and joints, and gastrointestinal issues.
What’s whey protein?
Whey protein is a by-product of the cheese-making course of that gives important constructing blocks to advertise muscle development, comparable to amino acids. In accordance with the Mayo Clinic (opens in new tab), whey protein could assist to hurry up muscle restoration after intense train and assist weight acquire in individuals who have hassle maintaining on weight. It will probably additionally enhance burn and wound therapeutic.
“Whey protein is excessive within the amino acid leucine, which triggers muscle protein synthesis post-exercise, bettering muscle improvement,” says Julie Stefanski, registered dietician and spokesperson for the Academy of Vitamin and Dietetics. “Including whey protein improves wound therapeutic and age-related muscle weak point.”
Julie Stefanski is a registered dietician and spokesperson for the Academy of Vitamin & Dietetics. She is an authorized diabetes care and schooling specialist and an authorized specialist in sports activities dietetics. Stefanski owns a personal observe targeted on writing and social media, youngsters with particular wants, and athletes.
Amino acids
Whey protein comprises extra branched amino acids, comparable to leucine, than collagen. In accordance with a 2019 research (opens in new tab) on chubby girls, these further amino acids could contribute to the end result that whey protein was simpler at growing the ladies’s resting metabolic fee than collagen dietary supplements.
Absorption
Whey protein is extensively recognized for being a fast-acting protein. Actually, in line with a 2018 article within the Journal of the Worldwide Society of Sports activities Vitamin (opens in new tab), the physique can take in 20g of whey protein in simply two hours.
Whereas collagen absorption analysis is in its infancy, it seems slower to soak up than whey protein. Hydrolyzing collagen breaks it down into smaller particles with a sooner absorption fee. Consequently, many dietary supplements now include hydrolyzed collagen.
Muscle mass
The important thing ingredient right here is leucine once more, extra of which is in whey protein. Analysis (opens in new tab) has proven that leucine may also help to extend muscle mass and power, particularly in wholesome older folks.
“Leucine independently triggers muscle protein synthesis post-exercise, providing a further enhance to muscle development,” says Stefanski.
Digestion
Collagen tends to win out on the digestion entrance. In accordance with the Mayo Clinic, whey protein could trigger gastrointestinal issues in some folks, whereas collagen dietary supplements are typically thought of secure, with no recognized side-effects.
Satiety
The jury’s out on this one, regardless of claims that whey protein and collagen dietary supplements may also help curb urge for food. In 2021, a randomized and double-blind research (opens in new tab) discovered that neither whey protein nor collagen helped cut back urge for food in wholesome girls. Nevertheless, in 2015 (opens in new tab) researchers discovered that including whey protein to a daily eating regimen may cut back urge for food. So, we’d like extra analysis to make certain.
Whey vs collagen: which must you take?
We requested Stefanski for her tackle whether or not collagen or a whey protein complement could be higher.
“Whereas some research have proven advantages from supplementation with collagen or gelatin in areas of osteoarthritis and growing old pores and skin, the proof is pretty weak, as most of the research are small,” she says. “Many claims to assist the usage of collagen merchandise have but to be substantiated. Once you dig into printed analysis relating to collagen’s results on joint ache, the proof doesn’t assist the claims or theories at this level.”
Stefanski is extra optimistic concerning the helpful results of whey protein, nonetheless. “Intensive analysis helps the usage of whey protein for muscle synthesis and the restore of pores and skin harm. As well as, analysis evaluating the consequences of collagen versus whey protein on muscle development after train finds that whey protein is the clear winner,” she says.
Stefanski has a warning for anybody excited about taking a complement: “Analysis the corporate and guarantee there have been no points with contamination of heavy metals or different substances. Look on the FDA web site (opens in new tab) to see if the producer has had any product recollects.”
This text is for informational functions solely and isn’t meant to supply medical recommendation.