The Protein Technique That Promotes Quicker Recovery and Enhanced Muscle Strength.

      The importance of protein is undeniable. However, there has been considerable discussion on the best ways to consume it, with various perspectives on food versus supplements and the benefits of whey, soy, or collagen. If you prefer using supplements to bridge nutritional gaps (noting that the stereotype of gym-goers shaking protein mixes is becoming outdated), which protein powder should you choose? Whey protein, a long-time favorite, is classified as a complete protein since it contains all nine essential amino acids, which the body cannot produce on its own and must obtain through food. On the other hand, collagen protein, the most abundant protein in our bodies, becomes harder to produce as we age. Moreover, taking collagen orally can enhance skin moisture, elasticity, and hydration—just ask Jennifer Aniston.

      A recent study published in Medicine & Science in Sports & Exercise suggests that combining whey and collagen may lead to quicker recovery and stronger muscles compared to using either one by itself. I consulted experts to break down the findings and provide practical ways to implement this protein combination.

      **Experts Consulted**

      At The Everygirl, we emphasize that wellness guidance should be based on accurate, scientifically-supported information to help our readers make informed health choices. Therefore, we consult reliable and credible experts to ensure that our content is both dependable and empowering.

      **Dr. Laura Kunces, PhD, RD, CSSD**

      Dr. Laura Kunces is a respected registered dietitian and board-certified specialist in performance nutrition and clinical research. As Vice President of Medical Strategy at Thorne, she focuses on developing science-driven nutritional and wellness strategies, connecting advanced research with practical applications.

      **Jenna Stangland, MS, RDN, CSSD, LDN, CLT**

      Jenna Stangland is a well-regarded board-certified sports dietitian with significant experience assisting elite athletes. As the team dietitian for the Minnesota Wild and the Minnesota Timberwolves, she specializes in enhancing performance through evidence-based nutritional strategies. Additionally, she is committed to educating and empowering athletes at all levels to optimize their nutrition.

      **Understanding Whey and Collagen**

      According to Dr. Laura Kunces, PhD, RD, CSSD, both whey and collagen are protein types, but they come from different sources, have different compositions, and provide varied benefits.

      **Whey**

      Whey is an animal-based protein extracted from milk during cheese production (it includes both whey and casein). Jenna Stangland, MS, RDN, CSSD, notes that while whey contains non-essential amino acids that the body can produce, it is especially rich in essential branched-chain amino acids (BCAAs) that the body cannot synthesize on its own.

      “Although protein is beneficial for muscle recovery and growth, each amino acid in proteins plays a unique role in supporting that process and overall cellular health,” Stangland stated. Since essential amino acids must be obtained through diet for muscle development, whey, being a complete protein source, is a dependable supplement.

      Dr. Kunces highlighted that whey protein commonly comes in three forms:

      1. **Whey hydrolysate**: Pre-digested for faster absorption, it can help retain more protein but typically costs more.

      2. **Whey concentrate**: Contains up to 80% protein, with the remaining 20% comprising carbohydrates and fats.

      3. **Whey isolate**: The most studied and purified option, it has lower fat and lactose levels, often providing a higher protein content per serving.

      **Collagen**

      Collagen protein powder is derived from the naturally occurring collagen found in the connective tissues (bones, skin, and cartilage) of bovine (cows), marine (fish), or poultry sources. “It’s rich in specific amino acids—glycine, proline, and hydroxyproline—that are known to support skin, joints, and hair health, and more recently, gut health as well,” Dr. Kunces explained.

      Stangland pointed out that while collagen contains both essential and non-essential amino acids, its amino acid profile differs from that of whey, being higher in glycine and proline. Glycine is the most prevalent amino acid in collagen, and proline forms peptide bonds to strengthen collagen tissue. “In simple terms, collagen helps the body twist, turn, jump, and stretch. Consuming amino acids from collagen peptides aids in maintaining the strength, mobility, and flexibility of the connective tissue surrounding muscle fibers,” she added.

      **Why Collagen Is Often Overlooked for Muscle Building**

      When people think of collagen, they often associate it with skin and hair benefits, like those seen in Jennifer Aniston’s beauty routines, including her collagen protein latte. However, collagen isn't typically linked with muscle building. Stangland explained this oversight stems from the comparison mainly between plant and whey proteins: “What gets overlooked is the significance of certain amino acids for the connective tissue around muscle fibers. To build muscle, both