Shop
Whey Protein
Pre-Workout
Hydration
Creatine Plus
High Protein Bars
Whey vs. Collagen Protein: The Differences That Matter for Maximizing Health & Performance
Collagen protein is making waves as a two-in-one health and wellness supplement; one that both repairs muscle and revitalizes your body. If collagen protein outdoes the nutritional content of whey, while also restoring your connective tissues, hair, or skin, the choice seems like a no-brainer, right?
In the wellness industry, it’s never that simple. When it comes to absorption rates, joint health, recovery, and performance, collagen protein has a few things going for it—but you need to know the exact differences to make an informed decision.
KEY POINTS
-
Supplement brands have begun selling powders infused with collagen, a “structural” protein molecule crucial for repairing hair, skin, and connective tissue, at a higher price point than standard whey.
-
Some studies have highlighted a potential for collagen protein powders to be uniquely restorative for more than muscle mass.
-
Current research has yet to establish a clear winner between whey vs. collagen protein, but, for now, collagen protein’s popularity seems partially driven by industry hype.
What Is Whey Protein?
Whey — like Purist® grass-fed whey protein — is the liquid byproduct of milk curdling. Think of it as a “leftover” from the process of making cheese, which can then itself be processed and pasteurized into powder and sold as a wellness or bodybuilding supplement due to having high amounts of dietary protein and dense concentrations of essential amino acids.
As an animal product, whey protein benefits beyond its nutritional profile include being easy to produce at scale. This results in a widely available and affordable supplement with almost no noteworthy side effects.
What Is Collagen Protein?
Collagen is also animal-based. Does collagen protein build muscle? And where does it come from? Several sources are typically used for harvesting, including pork, cattle, and even some types of fish. Put simply, vegetarians can take whey protein supplements, but they typically won't take collagen.
Collagen is the most abundant type of protein found in the human body—an essential building block for tissues like skin, hair, tendons, ligaments, and more. As a supplement, the hook is clear: If collagen is a first-string player in bodily tissue repair, collagen protein powders must be superior for rebuilding muscle. But that’s not the whole story.
Whey Protein: Benefits & Drawbacks
Fitness enthusiasts of all stripes have relied on whey protein powders for decades, and for good reason. Whey protein benefits are more than molecular; the supplement is accessible and, dollar-per-gram, generally inexpensive.
Benefits of whey protein
-
Provides a cheap, convenient dose of dietary protein without needing to cook
-
Has a complete amino acid profile
-
Assists with muscle growth and recovery (1)
- Suitable for many vegetarian diets
Drawbacks of whey protein
-
May have adverse effects on the liver or kidneys in certain cases (4)
-
Can potentially worsen acne in some individuals (5)
-
Taste and texture are not always palatable to eat or drink
Collagen Protein: Benefits & Drawbacks
At a glance, collagen protein benefits seem robust and potent. In fairness, some research has yielded compelling data—but make no mistake, the jury’s still out. Here’s what we know so far.
Benefits of collagen protein
- Collagen has been shown to improve skin elasticity and hydration (6)
-
Collagen supplementation does not appear to have adverse effects (7)
-
Has been shown to mitigate joint pain in some cases (8)
Drawbacks of collagen protein
-
Does not appear to improve protein synthesis in connective tissues (9)
-
Collagen protein only contains 19 of the 20 essential amino acids, making it an incomplete protein
-
Often more expensive than whey protein
- Typically not suitable for a vegetarian diet
Whey vs. Collagen Protein: Key Differences
Don’t fall into the marketing trap—it has its use cases, but collagen is not a direct replacement for whey. Is collagen protein better than whey? When whey protein vs. collagen are directly compared in clinical settings, the case for collagen looks even flimsier.
In 2019, authors Giglio & colleagues concluded, “Collagen may not be an effective supplement [for altering body composition],” after pitting it against whey protein among a participant group of overweight women. (10)
Here are the key differences between whey and collagen protein, visualized:
|
Whey Protein Supplements |
Collagen Protein Supplements |
|
Contain a complete amino acid profile |
Incomplete amino acid profile |
|
Better for body composition or intentional weight gain |
Potentially useful for anti-aging in certain tissues |
|
Generally inexpensive per gram |
More expensive due to purported benefits |
Whey vs. Collagen Protein: How To Choose
Does collagen protein build muscle? In a sense, yes—it’s still protein. However, the currently available body of research tells us that collagen, while potentially useful as an anti-aging supplement, doesn’t hold a candle to whey in terms of improving body composition.
Can you take collagen and whey protein together? It probably won’t do you any harm, and may be a good way to cover your bases if you’re really trying to maximize every aspect of your recovery.
But if your budget only allows you to choose one, there’s really only one way to look at the whey vs. collagen debate:
-
If you’re primarily focused on athletic performance or developing your physique, whey protein is the better buy.
-
If you’re taking supplements for general health and aren’t vigorously active, especially in the weight room, collagen protein may be a more appropriate pick for longevity.
FAQs
What’s the difference between collagen powder vs. whey protein?
Whey and collagen differ in how they’re synthesized, as well as their purported benefits. Whey is derived from dairy and mainly functions to repair muscle tissue. Collagen is also an animal product, but its purported benefits seem to center around anti-aging and general wellness.
Is whey or collagen protein better for muscle growth?
Based on the available evidence, whey protein supplementation is clearly superior for repairing and building muscle tissue.
Can you take collagen and whey protein together? Is it safe?
Yes. There’s no known harm in combining whey and collagen protein supplements.
Is collagen a complete protein?
No. Collagen does not supply all the essential amino acids because it is missing tryptophan. If you're curious how to make collagen a complete protein, use it with a well-balanced diet, including foods with typtophan—like tuna, tofu, tukey, mozzarella cheese, and quinoa.
How much protein is in collagen?
Typically, a serving size of collagen provides about 18 grams of protein.
References
1. West DWD, Abou Sawan S, Mazzulla M, Williamson E, Moore DR. Whey Protein Supplementation Enhances Whole Body Protein Metabolism and Performance Recovery after Resistance Exercise: A Double-Blind Crossover Study. Nutrients. 2017 Jul 11;9(7):735. doi: 10.3390/nu9070735. PMID: 28696380; PMCID: PMC5537849.
2. Prokopidis K, Morgan PT, Veronese N, Morwani-Mangnani J, Triantafyllidis KK, Kechagias KS, Roberts J, Hurst C, Stevenson E, Vlachopoulos D, Witard OC. The effects of whey protein supplementation on indices of cardiometabolic health: A systematic review and meta-analysis of randomized controlled trials. Clin Nutr. 2025 Jan;44:109-121. doi: 10.1016/j.clnu.2024.12.003. Epub 2024 Dec 7. PMID: 39647241.
3. The effects of whey protein on blood pressure: A systematic review and dose-response meta-analysis of randomized controlled trials. Vajdi, Mahdi et al. Nutrition, Metabolism and Cardiovascular Diseases, Volume 33, Issue 9, 1633 - 1646
4. Quezia Damaris Jones Severino Vasconcelos, Tatiana Paschoalette Rodrigues Bachur, and Gislei Frota Aragão. 2021. Whey protein supplementation and its potentially adverse effects on health: a systematic review. Applied Physiology, Nutrition, and Metabolism. 46(1): 27-33. https://doi.org/10.1139/apnm-2020-0370
5. Cava E, Padua E, Campaci D, Bernardi M, Muthanna FMS, Caprio M, Lombardo M. Investigating the Health Implications of Whey Protein Consumption: A Narrative Review of Risks, Adverse Effects, and Associated Health Issues. Healthcare (Basel). 2024 Jan 18;12(2):246. doi: 10.3390/healthcare12020246. PMID: 38255133; PMCID: PMC10815430.
6. de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021 Dec;60(12):1449-1461. doi: 10.1111/ijd.15518. Epub 2021 Mar 20. PMID: 33742704.
7. Choi FD, Sung CT, Juhasz ML, Mesinkovsk NA. Oral Collagen Supplementation: A Systematic Review of Dermatological Applications. J Drugs Dermatol. 2019 Jan 1;18(1):9-16. PMID: 30681787.
8. Khatri M, Naughton RJ, Clifford T, Harper LD, Corr L. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021 Oct;53(10):1493-1506. doi: 10.1007/s00726-021-03072-x. Epub 2021 Sep 7. PMID: 34491424; PMCID: PMC8521576.
9. Kirmse M, Lottmann TM, Volk NR, DE Marées M, Holwerda AM, VAN Loon LJC, Platen P. Collagen Peptide Supplementation during Training Does Not Further Increase Connective Tissue Protein Synthesis Rates. Med Sci Sports Exerc. 2024 Dec 1;56(12):2296-2304. doi: 10.1249/MSS.0000000000003519. Epub 2024 Jul 31. PMID: 39086044.
10. Giglio BM, Schincaglia RM, da Silva AS, Fazani ICS, Monteiro PA, Mota JF, Cunha JP, Pichard C, Pimentel GD. Whey Protein Supplementation Compared to Collagen Increases Blood Nesfatin Concentrations and Decreases Android Fat in Overweight Women: A Randomized Double-Blind Study. Nutrients. 2019 Sep 2;11(9):2051. doi: 10.3390/nu11092051. PMID: 31480676; PMCID: PMC6770102.
Jake Dickson holds a B.S. degree in Exercise Science and is a NASM-CPT. As a health & wellness writer, Jake focuses on making fitness practical and accessible for any audience. Off the clock, you can find Jake at the gym or unwinding by the beach.
This article was reviewed by Rosie Borchert, NASM-CPT, for accuracy.