Some pairings are meant to be: caffeine before a workout, a protein bar before a big meeting, and wouldn’t you know it…whey protein and collagen protein.
On their own, both whey protein and collagen protein deliver serious benefits. But newer research suggests that combining them can offer an even better strategy for muscle growth, recovery, and long-term joint support.
Here’s a breakdown of what each protein brings to the table, what the latest research says about the advantages of using them together, and how to incorporate this pairing into your routine for better results.
- ABOUT OUR EXPERTS: Dr. Josh Axe, D.C., D.N.M., C.N.S., is a doctor of natural medicine, doctor of chiropractic, and clinical nutritionist. Destini Moody, R.D., C.S.S.D., L.D., is a registered dietitian at V Nutrition and Wellness.
Whey Protein: Your Go-To for Muscle Building and Strength
When it comes to building lean muscle, whey protein is still the “gold standard.”
Whey is a fast-digesting protein derived from milk during the cheese-making process. It’s considered a complete protein because it contains all nine essential amino acids your body needs to build and repair muscle.
It’s also especially rich in branched-chain amino acids (BCAAs), including leucine, which is one of the most important amino acids for triggering muscle protein synthesis, which is the process your body uses to repair and build new muscle tissue after exercise or daily wear and tear.
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“Muscle cannot grow without amino acids. Protein, which is made up of amino acids, provides the raw materials needed for muscle repair,” says Dr. Josh Axe, D.C., D.N.M., C.N.S., a doctor of natural medicine, doctor of chiropractic, and clinical nutritionist.
Because whey is rapidly absorbed, it’s especially effective if you consume it before or after workouts when your body is primed to rebuild muscle tissue.
Whey has been used for decades by athletes, bodybuilders, generally active adults, and researchers alike, and the data consistently support its effectiveness for supporting muscle mass, especially when combined with resistance training, according to Axe.
One meta-analysis published in the British Journal of Sports Medicine found that supplementing protein intake with whey significantly improves strength and lean mass gains during resistance training, including in older adults. In short, whey helps you build muscle, recover faster, and maintain strength over time.
Collagen Protein: Structural Support for Joints, Skin, and Connective Tissues
While whey protein is best for putting on and maintaining muscle, collagen supports the structures that hold everything together. That’s why collagen is sometimes described as your body’s “scaffolding material” or “glue.”
Collagen is the most abundant protein in the body, making up about 30 percent of total protein content and serving as a primary building block of skin, tendons, ligaments, and bones. It’s typically sourced from animal connective tissues and contains unique amino acids, like glycine, proline, and hydroxyproline.
Unlike whey, collagen is not a complete protein, but that’s exactly what makes it complementary. According to Axe, collagen has a unique ratio of amino acids that contribute to:
- Joint health and mobility
- Tendon and ligament strength
- Skin elasticity and hydration
- Recovery from repetitive strain and exercise
“You can build muscle, but if your joints and connective tissues can’t keep up, your performance and longevity will suffer,” he suggests.
Collagen protein supplements have been studied most for their role in supporting connective tissue health and recovery, as well as their benefits for joint comfort and skin health. One systematic review found that collagen supplementation combined with exercise could help improve joint health and connective tissue function.
Additional studies show collagen supplementation can support muscle recovery and reduce exercise-induced stress, especially when paired with training.
Why Combine Whey And Collagen?
Here’s where things get interesting. On their own, whey and collagen target different systems. Together, they create a more complete protein strategy that supports both muscle growth and connective tissue repair, explains Destini Moody, R.D., C.S.S.D., L.D., a registered dietitian at V Nutrition and Wellness.
“Whey protein and collagen can work really well together because they support different parts of the body,” she says. “Whey primarily supports lean muscle mass, while collagen helps support the tendons, ligaments, and joints that allow those muscles to perform well.”
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“If whey helps build stronger muscles, collagen helps strengthen the connective tissues that handle the force those muscles create. That becomes especially important as you gain muscle and place more stress on your joints,” Moody says.
Axe agrees, suggesting that the complementary amino acid profiles of these two proteins make a great pair, particularly for active folks and aging adults. While whey delivers essential amino acids, especially leucine, to stimulate muscle growth, collagen provides glycine-rich structural amino acids needed for connective tissue. This combination allows your body to support both muscle protein synthesis and connective tissue remodeling, he says.
Proven Benefits of Combining Whey and Collagen
The latest research validates what many athletes and practitioners have suspected for years about using whey and protein together.
1. Increased Muscle And Connective Tissue Protein Synthesis
A 2025 study found that a blend of 25 grams of whey and five grams of collagen increased both muscle (myofibrillar) and connective tissue protein synthesis rates. This is significant because, while whey increases muscle protein synthesis, it does not increase connective tissue synthesis. Collagen steps in to fill that gap.
2. Improvements in Strength, Muscle, and Bone Health
In the 2025 clinical trial mentioned above, participants using a whey and collagen blend experienced greater improvements in muscle growth.
This whey and collagen combo has been shown to be beneficial for supporting strength and performance when combined with consistent resistance training. According to Axe, it can help with maintaining mobility, too. What’s more, a routine that includes adequate protein and strength training can also lead to improved bone mineral density.
3. Better Recovery and Tissue Support
Research shows that collagen supplementation alongside exercise can help improve connective tissue strength, reduce injury risk, and enhance recovery from repetitive stress.
Meanwhile, whey continues to support muscle repair and recovery through its amino acid profile. When used together, they can help keep you more comfortable after workouts, potentially lead to better results, and allow you to stay active more easily, according to Moody.
“Whey is your muscle protein, while collagen is your structural protein,” she notes. “Together, they can create a more well-rounded recovery strategy.”
How to Use Whey And Collagen in Your Routine
If you’re already using one of these proteins, you don’t need to overhaul your routine to get even more benefits. Here’s what you can do to see even stronger performance and body composition results:
1. Hit Your Daily Protein Target
Aim for about 0.7 to 1.0 grams of protein per pound of body weight per day, particularly if you’re focused on improving your weight or body composition, suggests Axe.
Higher intake may be beneficial during fat loss or after age 50 due to anabolic resistance (this means that older folks need more protein to build muscle than younger people).
2. Distribute Protein Throughout the Day
Instead of loading all your protein into one meal, aim for three to four meals per day that include at least 30 grams of protein, the experts suggest. “Total protein intake matters most, but distribution improves muscle protein synthesis,” Axe says.
3. Figure Out Your Protein Supplement Routine
Studies have found that 30 grams of combined whey and collagen per day—specifically (25 grams of whey and five grams of collagen)—is a good target. To add these to your routine, you have two options:
- Combine Them in One Shake: Add whey and collagen to a smoothie or post-workout shake. “For someone focused on both recovery and joint support, the easiest way to use [collagen and whey] together is in one shake, ideally with vitamin C, which helps support the body’s natural collagen production,” Moody says.
- Use Them at Different Times: Focus on whey around workouts for muscle synthesis, and add collagen to your morning coffee or evening tea.
4. Pair Your Protein with Resistance Training
Protein alone won’t build muscle. To see results, you need the stimulus of strength training, too! “It’s well known and shown again and again that combining resistance training with higher protein intake is one of the most effective strategies for improving body composition,” Axe emphasizes.
The Bottom Line
If you’re already using protein powder, combining whey and collagen is a simple way to level up your routine. This pairing helps you:
- Build and maintain lean muscle
- Support joints and connective tissue
- Recover more efficiently
- Stay consistent with training
And when it comes to long-term results, consistency, recovery, and durability are what really move the needle. “You don’t just want to build muscle. You want a body that can perform, recover, and stay strong over time,” Axe says. ” Combining whey and collagen “provides a more well-rounded approach, especially for long-term performance and injury prevention.”