Collagen powder is not very effective for muscle protein synthesis, but its combination with whey protein could optimize connective tissue synthesis while maintaining the benefits of whey for muscle.

noli's read

Collagen is an incomplete protein, low in leucine, which explains why it does not effectively stimulate muscle protein synthesis compared to complete proteins like whey (Systematic review, Journal of the International Society of Sports Nutrition). However, research suggests that collagen peptides, rich in glycine and proline, may support the health of tendons and ligaments. The study mentioned by Dr. Andy Galpin, from Professor Luc Van Loon’s team (RCT, 2023), shows that adding collagen to whey does not hinder muscle growth and could potentially improve the structural resilience of connective tissues. The idea is to combine the anabolic power of whey with the specific structural support of collagen. This is an interesting approach that moves beyond a simple opposition between the two supplements. It is not absolute proof, but a promising strategy for injury prevention in active individuals.

the sources

1. 1Lim MT, Pan BJ, Toh DWK, Sutanto CN, Kim JE 2021
2. 2Tagawa R, Watanabe D, Ito K, et al. 2020
3. 3Rutherfurd SM, Fanning AC, Miller BJ, Moughan PJ 2015