{"id":37395,"date":"2026-04-29T11:24:10","date_gmt":"2026-04-29T15:24:10","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=37395"},"modified":"2026-04-29T11:24:10","modified_gmt":"2026-04-29T15:24:10","slug":"combine-whey-and-collagen","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/combine-whey-and-collagen\/","title":{"rendered":"A Powerful Combo: Whey Protein And Collagen Protein"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Some pairings are meant to be: caffeine before a workout, a protein bar before a big meeting, and wouldn’t you know it…<a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\/whey-protein\" target=\"_blank\" rel=\"noopener\">whey protein<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/natural-beauty-skin\/beauty-supplements\/collagen\" target=\"_blank\" rel=\"noopener\">collagen protein<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On their own, both whey protein and collagen protein deliver serious benefits. But newer research suggests that <\/span><span style=\"font-weight: 400;\">combining them<\/span><span style=\"font-weight: 400;\"> can offer an even better strategy for muscle growth, recovery, and long-term joint support.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s 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.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS<\/strong><\/em>:<em><span style=\"font-weight: 400;\"> Dr.\u00a0<a href=\"https:\/\/draxe.com\/about-dr-josh-axe\/\" target=\"_blank\" rel=\"noopener\">Josh Axe<\/a>, D.C., D.N.M., C.N.S., is a doctor of natural medicine, doctor of chiropractic, and clinical nutritionist. <a href=\"https:\/\/www.vnutritionandwellness.com\/author\/destini-moody\/\">Destini Moody, R.D., C.S.S.D., L.D.<\/a>, is a registered dietitian at V Nutrition and Wellness.\u00a0<\/span><\/em><\/li>\n<\/ul>\n<h2><strong>Whey Protein: Your Go-To for Muscle Building and Strength<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to building lean muscle, whey protein is still the “gold standard.”<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whey is a fast-digesting protein derived from milk during the cheese-making process. It\u2019s considered a complete protein because it contains all nine <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/bcaas\" target=\"_blank\" rel=\"noopener\">essential amino acids<\/a> your body needs to build and repair muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also especially rich in <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/bcaas\" target=\"_blank\" rel=\"noopener\">branched-chain amino acids (BCAAs)<\/a>, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32118385\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">including leucine<\/span><\/a><span style=\"font-weight: 400;\">, 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.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/perks-of-pre-sleep-protein\/\" target=\"_blank\" rel=\"noopener\">The Perks Of Pre-Sleep Protein<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u201cMuscle cannot grow without <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/popular\/bcaas\" target=\"_blank\" rel=\"noopener\">amino acids<\/a>. Protein, which is made up of amino acids, provides the raw materials needed for muscle repair,\u201d says Dr.\u00a0Josh Axe, D.C., D.N.M., C.N.S., a doctor of natural medicine, doctor of chiropractic, and clinical nutritionist.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because whey is rapidly absorbed, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35871954\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">it\u2019s especially effective<\/span><\/a><span style=\"font-weight: 400;\"> if you consume it before or after workouts when your body is primed to rebuild muscle tissue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One meta-analysis published in the <\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/52\/6\/376\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">British Journal of Sports Medicine<\/span><\/i><\/a><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<h2><strong>Collagen Protein: Structural Support for Joints, Skin, and Connective Tissues<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">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.”<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Collagen is the most abundant protein in the body, making up about <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3003457\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">30 percent of total protein content <\/span><\/a><span style=\"font-weight: 400;\">and serving as a primary building block of skin, tendons, ligaments, and bones. It\u2019s typically sourced from animal connective tissues and <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28929384\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">contains unique amino acids,<\/span><\/a><span style=\"font-weight: 400;\"> like glycine, proline, and hydroxyproline.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike whey, collagen is not a complete protein, but that\u2019s exactly what makes it complementary. According to Axe, collagen has a unique ratio of amino acids that contribute to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Joint health and mobility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tendon and ligament strength<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skin elasticity and hydration<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recovery from repetitive strain and exercise<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u201cYou can build muscle, but if your joints and connective tissues can\u2019t keep up, your performance and longevity will suffer,” he suggests.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/natural-beauty-skin\/beauty-supplements\/collagen\" target=\"_blank\" rel=\"noopener\">Collagen protein supplements<\/a> have been studied most for their role in supporting <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8521576\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">connective tissue health and recovery<\/span><\/a><span style=\"font-weight: 400;\">, as well as their benefits for <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30368550\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">joint comfort<\/span><\/a><span style=\"font-weight: 400;\"> and skin health.\u00a0<\/span><span style=\"font-weight: 400;\">One <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11561013\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">systematic review<\/span><\/a><span style=\"font-weight: 400;\"> found that collagen supplementation combined with exercise could help improve joint health and connective tissue function.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additional studies show collagen supplementation can <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38590831\/\"><span style=\"font-weight: 400;\">support muscle recovery<\/span><\/a><span style=\"font-weight: 400;\"> and reduce exercise-induced stress, especially when paired with training.<\/span><\/p>\n<h2><strong>Why Combine Whey And Collagen?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Here\u2019s 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 <\/span><span style=\"font-weight: 400;\">Destini Moody, R.D., C.S.S.D., L.D.<\/span><span style=\"font-weight: 400;\">, a registered dietitian at V Nutrition and Wellness<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">“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.\u201d\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/live-longer\/\" target=\"_blank\" rel=\"noopener\">Wanna Live Longer? Switch Up Your Workouts<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">“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,\u201d Moody says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12635253\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">glycine-rich structural amino acids<\/span><\/a><span style=\"font-weight: 400;\"> needed for connective tissue. This combination allows your body to support both muscle protein synthesis and connective tissue remodeling, he says.<\/span><\/p>\n<h2><strong>Proven Benefits of Combining Whey and Collagen<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The latest research validates what many athletes and practitioners have suspected for years about using whey and protein together.<\/span><\/p>\n<h3><strong>1. Increased Muscle And Connective Tissue Protein Synthesis<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39501478\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2025 study<\/span><\/a><span style=\"font-weight: 400;\"> 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.<\/span><\/p>\n<h3><strong>2. Improvements in Strength, Muscle, and Bone Health<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">In the <\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2025\/03000\/ingestion_of_a_whey_plus_collagen_protein_blend.10.aspx\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2025 clinical trial<\/span><\/a><span style=\"font-weight: 400;\"> mentioned above, participants using a whey and collagen blend experienced greater improvements in muscle growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This whey and collagen combo has been shown to be beneficial for <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41635649\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">supporting strength and performance<\/span><\/a><span style=\"font-weight: 400;\"> when combined with consistent resistance training. According to Axe, it can help with maintaining mobility, too. What\u2019s more, a routine that includes adequate protein and strength training can also <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC12194370\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">lead to improved bone mineral density<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3><strong>3. Better Recovery and Tissue Support<\/strong><\/h3>\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8521576\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> shows that collagen supplementation alongside exercise can help improve connective tissue strength, reduce injury risk, and enhance recovery from repetitive stress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">“Whey is your muscle protein, while collagen is your structural protein,\u201d she notes. \u201cTogether, they can create a more well-rounded recovery strategy.\u201d<\/span><\/p>\n<h2><strong>How to Use Whey And Collagen in Your Routine<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you’re already using one of these proteins, you don\u2019t 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:\u00a0<\/span><\/p>\n<h3><b>1. Hit Your Daily Protein Target<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Aim for about <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9256776\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">0.7 to 1.0 grams of protein per pound of body weight per day<\/span><\/a><span style=\"font-weight: 400;\">, particularly if you’re focused on improving your weight or body composition, suggests Axe.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Higher intake may be beneficial during fat loss or after age 50 due to <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8131552\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">anabolic resistance<\/span><\/a> (this means that<span style=\"font-weight: 400;\"> older folks need more protein to build muscle than <\/span><span style=\"font-weight: 400;\">younger people).<\/span><\/p>\n<h3><b>2. Distribute Protein Throughout the Day<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">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. <\/span><span style=\"font-weight: 400;\">\u201cTotal protein intake matters most, but distribution <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4018950\/\" target=\"_blank\" rel=\"noopener\">improves muscle protein synthesis,<\/a>\u201d Axe says.<\/span><\/p>\n<h3><b>3. Figure Out Your Protein Supplement Routine<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have found that <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11801439\/\"><span style=\"font-weight: 400;\">30 grams<\/span><\/a><span style=\"font-weight: 400;\"> of combined whey and collagen per day\u2014specifically (25 grams of whey and five grams of collagen)\u2014is a good target. To add these to your routine, you have two options:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Combine Them in One Shake:<\/b><span style=\"font-weight: 400;\"> Add whey and collagen to a smoothie or post-workout shake. \u201cFor 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\u2019s natural collagen production,\u201d Moody says.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use Them at Different Times<\/b><span style=\"font-weight: 400;\">: Focus on whey around workouts for muscle synthesis, and add collagen to your morning coffee or evening tea.<\/span><\/li>\n<\/ul>\n<h3><b>4. Pair Your Protein with Resistance Training<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Protein alone won\u2019t build muscle. To see results, you need the stimulus of strength training, too! <\/span><span style=\"font-weight: 400;\">“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.<\/span><\/p>\n<h2><strong>The Bottom Line<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re already using protein powder, combining whey and collagen is a simple way to level up your routine. This pairing helps you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Build and maintain lean muscle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support joints and connective tissue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recover more efficiently<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay consistent with training<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">And when it comes to long-term results, consistency, recovery, and durability are what really move the needle. <\/span><span style=\"font-weight: 400;\">\u201cYou don’t just want to build muscle. You want a body that can perform, recover, and stay strong over time,” Axe says. \u201d Combining whey and collagen “provides a more well-rounded approach, especially for long-term performance and injury prevention.”<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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,<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/combine-whey-and-collagen\/\">Read More <span class=\"screen-reader-text\">A Powerful Combo: Whey Protein And Collagen Protein<\/span><\/a><\/p>\n","protected":false},"author":264,"featured_media":37399,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[3,4,7],"tags":[],"class_list":["post-37395","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-fitness","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Powerful Combo: Whey Protein And Collagen Protein<\/title>\n<meta name=\"description\" content=\"Whey and collagen serve separate causes in the body, but combining them is a good move for active individuals. 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Thing is, our diet today doesn\u2019t provide much (if any) collagen, and our ability to produce it declines\u2026","rel":"","context":"In "Health"","block_context":{"text":"Health","link":"https:\/\/www.vitaminshoppe.com\/blog\/health\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/collagen-header-3.jpg?fit=1200%2C496&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/collagen-header-3.jpg?fit=1200%2C496&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/collagen-header-3.jpg?fit=1200%2C496&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/collagen-header-3.jpg?fit=1200%2C496&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2018\/07\/collagen-header-3.jpg?fit=1200%2C496&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":21439,"url":"https:\/\/www.vitaminshoppe.com\/blog\/innovative-products-2019\/","url_meta":{"origin":37395,"position":5},"title":"7 Game-Changing Health Products To Try In 2019","author":"The Editors of What's Good","date":"January 10, 2019","format":false,"excerpt":"New year, new products! 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