Historically speaking, Whey protein has been considered the best supplement for increasing muscle mass in the physique. However, collagen has recently gained a market presence, although its benefits have been proven to be limited, unlike those of whey protein.

What Whey Protein Actually Is

Keeping it as simple as possible, Whey protein is derived from milk during the cheese-making process, which is considered a complete protein because it contains all nine essential amino acids needed for muscle growth. Other than that, it includes BCAAs as well.

Key Whey Attributes:

• Complete amino acid profile
• Rich in leucine and BCAAs
• Rapidly absorbed by the body
• Directly stimulates muscle protein synthesis
• Ideal for post-workout recovery

What Collagen Actually Is

Collagen is the most abundant protein in the human body. It helps the skin, bones, tendons, ligaments, and cartilage. There are at least 16 types, but types I, II, and III are closely tied to fitness and joint/skin health.

Key Collagen Attributes:

• Structural support for connective tissues
• Rich in glycine, proline, and hydroxyproline
• Not a complete protein
• Less effective for direct muscle growth

Head-to-Head: Whey vs Collagen

According to studies, Collagen supplements fail to live up to theirmuscle-building claims. “Collagen supplementation looks like a scam. I am skeptical,” Dr. Layne Norton. Experts express that Whey protein is still the winner when it comes to muscle building.

Whey consistently outperforms collagen by a mile in stimulating MPS due to its complete protein profile and high leucine content. Collagen’s profile simply does not trigger the same anabolic response.

Many believe that Collagen is quite good for the skin, but the reality is quite different. A 2025 study of 23 randomized controlled trials, including 1,474 participants, found improvements only in pharma-funded studies, but research funded by non-pharma companies shows that there’s actually no benefit.

“Excluding outlier studies, collagen supplements showed no significant improvements in wrinkles, hydration, or elasticity,” said Dr. Layne Norton.

Collagen certainly plays a structural role in connective tissue, but whey is superior when it comes to building lean mass and strength.

Practical Recommendations

If your goal is to build muscle and improve performance, it’s better to prioritize whey protein due to its complete amino acid profile. Collagen may offer niche benefits for joint health and connective tissue support, but it cannot replace whey protein.

Written by

Suryakant Das

Edited by

Oajaswini Prabhu