"There’s no question about the power of protein. But what’s long been up for debate is how best to take it, with different camps making the case for food vs. supplements and whey vs. soy vs. collagen (you get the idea). If you side with the supplementation route to fill in the gaps (gone are the days it gives the “swol”-guys-mixing-their-protein-shakers-at-the-gym vibes), which protein powder comes out on top? For one, there’s the long-standing whey protein, which is considered a complete protein (it contains all nine essential amino acids) and whose highest-concentrated amino acids can’t be produced by the body on its own (read: they have to be consumed through diet). Then there’s the argument for collagen protein, the most abundant protein in our bodies, but it is harder for the body to make as we age (not to mention, taking collagen orally can improve skin moisture, elasticity, and hydration; just look at its key witness: Jennifer Aniston).
Well, a new study in Medicine & Science in Sports & Exercise presents evidence that combining the two—whey and collagen—is the answer to faster recovery and stronger muscles compared to supplementing with either one alone. I asked experts to explain what the research says and give us the best ways to put the protein hack to work.
Experts Consulted
At The Everygirl, we believe that wellness advice should be grounded in accurate, science-backed information to ensure our readers can make informed decisions about their health and well-being. That’s why we prioritize consulting trusted, credible experts—so every piece of content is both reliable and empowering.
DR. LAURA KUNCES, PhD, RD, CSSD
Dr. Laura Kunces is a highly respected registered dietitian and board-certified specialist with deep expertise in performance nutrition, clinical research, and personalized health solutions. As the Vice President of Medical Strategy at Thorne, she leads the development of science-backed nutritional and wellness strategies, bridging the gap between cutting-edge research and practical application.
JENNA STANGLAND, MS, RDN, CSSD, LDN, CLT
Jenna Stangland is a highly accomplished board-certified sports dietitian with extensive experience working with elite athletes. As the team dietitian for both the Minnesota Wild and the Minnesota Timberwolves, she specializes in optimizing performance through evidence-based nutrition strategies. Her expertise extends beyond professional sports, as she is also dedicated to educating and empowering athletes of all levels to fuel their bodies for success.
What Exactly Are Whey and Collagen?
According to Dr. Laura Kunces, PhD, RD, CSSD, a registered dietitian and board-certified specialist in sports dietetics and the VP of medical strategy at Thorne, whey and collagen are both types of proteins, but they differ in their sources, compositions, and benefits.
Whey
Whey is an animal-based protein derived from milk during the cheese-making process (whey and casein are the two components). Jenna Stangland, MS, RDN, CSSD, a registered dietitian and board-certified specialist in sports dietetics and team dietician for the Minnesota Timberwolves (NBA) and Wild (NHL), added that while whey is made up of amino acids that the body can produce on its own (AKA non-essential amino acids) as well as those that it can’t (AKA essential amino acids), it’s most abundant in the essential branched-chain amino acids (BCAAs) that the body can’t make by itself.
“While protein as a whole is beneficial for muscle recovery and growth, each amino acid that makes up protein has its own specific role in the body to support that process and overall cellular health,” Stangland explained. Since the body isn’t able to create essential amino acids alone, we need to consume them through diet in order to properly build muscle. And because whey contains all nine essential amino acids (making it a “complete” protein source), it makes a reliable supplement choice.
Dr. Kunces pointed out that you’ll typically see whey protein on the market in three different forms:
- Whey hydrolysate: pre-digested for faster absorption and can help you retain more protein but is more expensive
- Whey concentrate: consists of up to 80 percent protein, and the remaining 20 percent contains carbohydrates and fats
- Whey isolate: most-researched and more purified, with lower fat and lactose contents, therefore sometimes a higher protein content per serving
Collagen
Collagen protein powder is sourced from naturally-occurring collagen found in connective tissues (bones, skin, and cartilage) of bovine (cows), marine (fish), or poultry sources. “It’s rich in the specific amino acids—glycine, proline, and hydroxyproline—key amino acids that are usually touted for their support with skin, joints, and hair health, but more recently collagen types are seeing benefits to gut health, too,” Dr. Kunces said.
Stangland noted that though collagen is also made up of essential and non-essential amino acids, its full amino acid profile looks different than that of whey—collagen has higher amounts of glycine and proline. Glycine is the most abundant amino acid in collagen tissue, and proline forms peptide bonds in the collagen tissue to keep it strong. “In simplest terms, collagen in the body helps the body twist, turn, jump, and stretch, so consuming amino acids specifically from collagen peptides helps keep the connective tissue that surrounds the muscle fibers (and enhances muscle strength) strong, mobile, and flexible,” she said.
Why collagen is often overlooked for building muscle
You hear the word “collagen,” and my (educated) guess is that your mind goes straight to thinking it will make your skin and hair rival Jennifer Aniston’s (at least a girl can hope, and by girl, I mean me). Her morning coffee, however, is none other than a collagen protein latte. But collagen isn’t typically associated with building muscle. Why is that? Stangland shared that protein supplementation is usually just compared between plant proteins and whey proteins: “What gets missed is how valuable certain amino acids are for the muscle connective tissue that surrounds the muscle fiber. For building muscle, both the muscle fibers (which whey protein supports) and the connective tissue that surrounds it (which collagen peptides support) have to be fueled and supported.”
Stangland further explained that glycine, the amino acid predominantly in collagen peptides, will decrease the inflammation around the muscle fiber to allow it to repair and rebuild. “Glycine also helps to increase creatine synthesis in the muscle that can be used as an energy source during high-intensity workouts or resistance training,” she said. “Glycine feeds into and builds the muscle connective tissue to allow that tissue to take on more force and power in workouts, especially resistance training,” she said. TL;DR: Consider glycine an energy and recovery maven, serving up muscle gains.
READ: What Actually Happens When You Eat Enough Protein
Is Combining Whey and Collagen the Key to Muscle Recovery and Strength?
A 2025 study found that blending 25 grams of whey and 5 grams of collagen boosts muscle repair (read: better rebuilding of muscle fibers in both exercised and rested muscles), bolsters connective tissue (which whey alone cannot do), and delivers a mighty dose of the amino acids leucine (necessary for muscle growth and repair) and glycine (crucial for contributing to muscle connective tissue health).
“The two together are complementary, targeting both overall muscle and then the connective tissue, tendon, and joints around it, providing full support to the muscle area—muscle repair, muscle synthesis, and muscle recovery,” Dr. Kunces said. “At the same time, they both act on repairing and rebuilding after a breakdown or use of the muscle, tendon, and joint, ideal for someone recovering from intense exercise or injury.”
If we’re going to get down to the nitty-gritty, whey protein is highest in the amino acid leucine and low in the amino acid glycine, whereas collagen is very high in glycine and low in leucine. “When the muscle is inflamed from a high-intensity workout, the pathway to turn on muscle protein synthesis with leucine can be blocked by inflammatory cells, which can slow the activation of the muscle-rebuilding process,” Stangland shared. “However, glycine has been shown to block the release of these pro-inflammatory cells. By consuming glycine after a workout, this can decrease the inflammatory cell response and allow leucine to do its job of activating muscle protein synthesis.” Bottom line: Glycine, FTW again, except in this scenario, it’s stepping up to stop inflammation in its tracks so that those muscles can come through (talk about a flex in every sense of the word).
And while inflammation has entered the chat, it’s also worth mentioning how pairing whey and collagen can be a game-changer for a happy gut. “Collagen has some anti-inflammatory support properties that can offer relief from not only joint stiffness or soreness but also inflammation in the gut, which can impair nutrient absorption,” Dr. Kunces said. “And whey also contains glutathione-boosting compounds, which help the antioxidant system in the body combat the oxidative stress from exercise.”
What are the Best Ways to Use Whey and Collagen?
Both Dr. Kunces and Stangland agree that post-workout is where it’s at when taking the whey and collagen protein duo. “The best ways to consume [whey and protein] are around exercise, usually after a workout,” Dr. Kunces said. “You’ll want to aim for at least 20 grams of whey protein so that you are getting at least the minimum amount of branched-chain amino acids (specifically leucine) to activate muscle protein synthesis and initiate the rebuilding/repair process.” The other half of the formula to score the best results? Although the study only called for 5 grams of collagen, Stangland advised using at least 15 grams.
Here’s her exact recipe: “Mix whey protein isolate with collagen peptides, adding a scoop of glutamine and a source of carbohydrates to create a combination of recovery fuel after a 60-minute or more workout session.” To enhance collagen absorption into the tissue, Stangland also recommends adding a minimum of 50 milligrams of vitamin C (pro tip: check off both the carbohydrate and vitamin C components with a high-vitamin C fruit like strawberries or pineapple to support the collagen).
If you’re taking a rest day, the combo of whey and collagen can still come in clutch as a solid afternoon snack to keep blood sugars stable and support lean muscle mass, metabolism, and immune health. “Consistency is key—build a daily routine so the body is getting these nutrients every day because it may take a few weeks for the body to see the most benefits,” Dr. Kunces suggested.
READ: An Expert Guide to Picking the Best Protein Powder for You
Katherine Chang, Wellness Staff Writer
Katherine Chang is The Everygirl’s Wellness Staff Writer with over five years of experience in the health and wellness space. She navigates the latest wellness topics and trends through expert interviews and studies, and she’s always first in line to try them firsthand.
Feature graphic images credited to: Dupe | Satvir Kaur, Dupe | Marielle Clark, Dupe | Caroline Taborda, Adobe Stock | Marykor