Last Updated On September 14, 2023
Collagen peptides and protein powder are two popular supplements that provide essential amino acids.
You might already take each separately and wonder ‘can I take collagen and protein powder together?’
Or maybe you're curious about the benefits of mixing them if you take both separately. Find all your answers here.
- Should I Take Collagen And Protein Powder Together or Not?
- Understanding Collagen and Whey Protein Powder
- What Are The Benefits Of Combining Them?
- Potential Drawbacks Of Combining Collagen And Protein Powder
- What Is The Recommended Dosage?
- Who Should And Should NOT Mix Whey Protein With Collagen?
- Collagen And Whey Protein FAQs
- So, To Mix or Not?
Should I Take Collagen And Protein Powder Together or Not?
One of the biggest concerns is if it’s safe to mix collagen supplements and protein powder, but there are no medical reasons to not mix collagen with protein powder. In fact, it is very beneficial to do so.
The benefits of taking collagen peptides are improvements in skin appearance and elasticity and keeping hair and joints healthy.
Taking a collagen protein powder is a great way to boost collagen production and increased amino acids in your diet.
Whey protein is the best supplement to support muscle growth, assist muscle repair, improve athletic performance, and optimize body composition by promoting lean body mass.
The key difference between collagen supplements and protein powder is how they are produced, their different amino acid profiles, and their effects on the body, which I’ll discuss more below.
If you mix protein and collagen, you get the unique benefits of keeping muscles, bones, joints, skin, hair, and immune system healthy and working optimally.
Understanding Collagen and Whey Protein Powder
Collagen powder is a dietary supplement derived from animal skin, bones, and connective tissue. Collagen peptides are short-chain amino acids that are easily absorbed by the body.
Collagen is the most abundant protein in the human body and is an essential building block for the skin, hair, nails, bones, muscles, and joints.
It is important to distinguish the difference between collagen and collagen peptides. Collagen peptides, or collagen hydrolysate, are short chains of amino acids derived from collagen.[1]
Whole collagen is not absorbed well in the body, while collagen peptides are much more accessible. If you take a whole collagen supplement, your body can only use a small portion of it compared to collagen peptides.[2]
Collagen peptides are responsible for keeping joints healthy and can potentially support and improve bone density. The building blocks of proteins in our body are amino acids.
The amino acids glycine and arginine increase the health of the skin and improve brittle hair, bones, and joints.
Whey protein contains all nine essential amino acids, including the three branched-chain amino acids (BCAA).
Whey protein is a complete protein and contains all the amino acids the body requires to put on more muscle mass and improve exercise performance.
Protein is an essential macronutrient that plays a vital role in muscle strength and increased muscle mass. Whey protein supplements are a quick and easy way to increase protein intake.
The benefits of a whey protein supplement are increased lean muscle mass and strength, improved performance, and improved muscle recovery.
When you mix collagen powder and protein powders, you are increasing the number of amino acids and therefore promote muscle growth, support joint health, and help muscles recover better.
Collagen protein powder is a great way of increasing collagen peptides in your diet and may be more cost-effective than adding a collagen supplement to other protein powders.
What Are The Benefits Of Combining Them?
Improves Joint Health
Taking collagen supplements will improve joint health and reduce joint pain due to the body's decreasing production of collagen as we age. Supporting the connective tissues is vital in keeping joints fluid and moving well.
Protein doesn't have a direct effect on joint health, but ensuring you are consuming protein after resistance training will assist recovery and have a positive effect on joints.
Increases Satiety And Fullness
If your goal is to lose weight then there is no denying the importance of enough protein in your diet. One reason for this is the effect protein has on satiety; it makes us feel fuller for longer.
The main benefit of taking collagen peptides is supporting connective tissues, but this supplement also affects satiety, just like other proteins.
Enhanced Skin Health
Collagen makes up 70 to 90 percent of our skin. Collagen is vital for skin health, and it is the protein responsible for skin elasticity, which is why many women take collagen as a cellulite treatment.
By using a collagen supplement you will have more youthful-looking skin. Taking collagen peptides is a popular supplement for those who want anti-aging effects from supplements.
Betters Gut Health
Taking collagen peptides can help improve gut health and reduce inflammation in the gut. It aids in the digestive process, helps repair the gut lining, and can help heal and improve IBS and leaky gut.[3]
The use of a daily collagen peptide supplement may reduce bloating and improve mild digestive symptoms in otherwise healthy adults.[4]
Conversely, protein doesn't always improve gut health, and some people with lactose issues cannot consume protein powder.
If you are someone who can't digest lactose but wants the benefits of added protein to your collagen, then you can consume one with pea protein powder.
Increases Muscle Growth
Both collagen and protein mixed will provide more amino acids, which are essential for building muscle and recovery.
By mixing collagen with protein powder, you will have an increase in amino acids to promote post-workout recovery while promoting joint health and function.
Incomplete protein intake is associated with decreased muscle mass, so getting enough protein into your diet to build muscle is key to building and keeping muscle.
Potential Drawbacks Of Combining Collagen And Protein Powder
Digestive Issues
The most common side effect that whey protein supplements can cause is a reverse reaction to the lactose in whey protein powder, creating bloating, gas, or discomfort.
People with sensitive digestion and who cannot properly digest lactose will find that consuming protein powder will cause digestive distress and deem it not worthwhile.
Collagen powder may create mild digestive issues such as diarrhea and shouldn’t be consumed if you experience any irritation to your gut.
Interference With Nutrient Absorption
There is no research to suggest that combining these two supplements will interfere with the absorption of each of any other nutrients from your diet.
Collagen does not interfere with protein when it is mixed; it actually boosts the total amount of protein you are consuming and maximizes the effects of each supplement form.
What Is The Recommended Dosage?
Collagen comes in both powder form and as a capsule or tablet. Protein is always consumed in powder form or liquid shakes.
Collagen peptides powder and protein powder have different dosage recommendations. Adults should consume between 2.5 to 10 grams of collagen peptides per day to see its health benefits.
Some supplement makers recommend taking up to 30 grams daily.
Collagen supplements are not the only way you can help your body make more collagen. Bone broth and gelatin also increase collagen production.
Protein powder is consumed using a scoop measurement, and a commonly recommended dosage is 1-2 scoops per day, which provides you with around 25-50 grams of protein.
Protein powder can be taken at any time of the day, but it is particularly beneficial to take after workouts. Soy protein and other plant-based protein powders will contain a lower amount of total protein.
If you don't want to buy a separate protein powder and collagen powder, then collagen protein powders are available on the market.
Who Should And Should NOT Mix Whey Protein With Collagen?
When taking supplements, it is important for your overall health that you consume both protein and collagen in naturally found protein sources and aim to have a well-balanced diet.
Supplements should be exactly that, a supplement to a balanced and nutritious diet.
Those looking to support connective tissue, improve the skin's elasticity, build muscle mass, and improve joint pain will see all the benefits of consuming all the amino acids needed to target all these things.
When you mix whey concentrate protein and collagen peptides, the benefits of both are maximized.
Collagen peptides and collagen powders may not be suitable for people with fish, shellfish, or egg allergies, people with a Kosher or Halal diet, or people with a vegetarian or vegan diet.
People who fall under these categories should not mix collagen peptides or collagen powder with protein.
Collagen And Whey Protein FAQs
Yes, if you want to see the health benefits of collagen and are experiencing joint pain, then you should take the supplement daily to get the best results.
Any liquid can be used to mix collagen with protein; it is dependent on nutritional goals and taste preferences. These can be mixed using water, milk, or plant-based milk, or you can also add them to smoothies.
Yes, you can add collagen directly to a protein shake.
Yes, you can buy collagen protein powder so you do not have to buy two separate supplements and then mix them.
So, To Mix or Not?
We say the factors point to mix! Mixing whey with collagen is an effective and easy way to increase your protein and consume all the amino acids needed to make collagen into a complete protein.
It is very beneficial for those with muscle-building goals, cutting-weight goals, or those who want to support their joint health.
References:
- https://www.furtherfood.com/collagen-hydrolysate-collagen-peptides/
- https://www.cnet.com/health/nutrition/collagen-vs-collagen-peptides/
- https://www.indigocollagen.com/blogs/indigo-blog/is-collagen-good-for-gut-health
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9198822/
