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Whey and Collagen: Ultimate Protein Duo for Lean Muscle, Recovery and Skin Health?

By Ethan Boldt

May 9, 2025

You probably recognize the importance of protein in today’s diet. After all, it’s critical for muscle growth and recovery, healthy weight management (increases your satiety as well as boosts the metabolism), and even supports immune and bone health.

To hit your protein goals and reap those benefits, it’s common to not just consume high-protein foods but also protein powders, which are easy to add to the diet. But what additional benefits do certain protein powders offer? And are there any complementary protein powders, aka the combination of certain protein powders to create a larger effect than just the one protein powder by itself?

First, one of the most researched protein powders is whey protein, and yes, it appears to offer specific extra benefits compared to other protein powders as well as protein foods. The same appears to be the case with collagen protein.

Secondly, yes, combining whey and collagen proteins appears to offer some complementary benefits, according to some new studies.

Let’s find out more about the protein duo of whey and collagen, which may help transform your skin, strength and muscle recovery. It may prove to be the ultimate protein hack. See why.

Whey protein vs. collagen protein

Whey protein is one of the most effective protein supplements because it can be a more absorbable source of high protein than nearly any other type of food or supplement. According to the Journal of Food Science, whey protein is so high in quality because of its impressive amino acid profile as well as its easy digestibility. Muscles can typically recover, rebuild and remain strong better with whey (in addition to a healthy diet and lifestyle, including regular muscle-building exercise).

Whey protein also helps promote a healthy weight. A study published in Nutrition and Metabolism evaluated the effect of a whey supplement when taken by participants who lowered their caloric intake by 500 calories per day. The group supplementing with whey protein lost more body fat (6.1 percent of their body fat mass) and achieved a greater preservation of lean muscle.

Note that whey protein concentrate is considered the preferred and least processed form of whey protein and retains the health-promoting nutrients naturally found in whey. With low levels of fat and bioactive compounds in the form of lactose, it’s also a more satisfying tasting whey protein.

Meanwhile, collagen is the most abundant protein in our bodies, but our body’s collagen production naturally begins to slow down as we age. Collagen is found in our muscles, bones, skin, blood vessels, tendons and the gut lining. All these areas of the body play incredibly important roles for our structural health.

For example, collagen also makes up about three-quarters of our skin. It functions to help skin retain and maintain its firmness, smoothness and elasticity (stretchiness). Collagen also plays a large role in healthy hair and nail strength.

While whey protein contains all nine essential amino acids, collagen lacks some essential amino acids like tryptophan. Collagen also contains less of certain amino acids like muscle-building leucine compared to whey, which is why whey protein can claim muscle growth as one of its benefits. However, collagen does support muscle function by strengthening connective tissue.

Additionally, collagen contains high amounts of proline, glycine and hydroxyproline, all of which aren’t as abundant in other protein sources. These amino acids are all critical building blocks for collagen formation.

Another difference is that whey is considered the “fastest acting” protein powder, meaning the body absorbs it more quickly and completely than other proteins. Hydrolyzing collagen can improve absorption.

Benefits of using collagen and whey protein together

Often people wonder which protein is right for them, such as collagen or whey. Learn why both may belong in your supplement arsenal.

1. Muscle growth, repair and connective tissue recovery

A 2025 study published in the journal Medicine & Science in Sports & Exercise considered how a whey-collagen protein powder blend would affect the muscles. Whey protein by itself increases muscle cells but not muscle connective protein synthesis rates.

In particular, 28 subjects (all young men) performed a single session of unilateral leg resistance-type exercise. It showed that ingestion of a whey (25 grams) and collagen (5 grams) protein blend increased both muscle cell and muscle connective protein synthesis at rest. The concentrations of the essential amino acids leucine and glycine were considerably increased. Note that the muscle connective protein synthesis rates were higher in the exercised leg compared with the rested leg.

In other words, combining these two protein powders may lead to better muscle strength plus connective tissue recovery than using just one alone. Specifically, improved rebuilding of muscle fibers (more leucine from both proteins) and connective tissue support (whey alone can’t do this).

Complementary benefits of whey and collagen protein thus may offer complete muscle support, from muscle synthesis to repair to recovery. Regardless, more research is needed, though these are promising results.

2. Healthy inflammatory response

After a workout, the muscle has an inflammatory response from the exercise, such as muscle fibers incurring micro tears from strength training. This is normal. The leucine from whey protein can aid muscle synthesis at this point (in a post-workout smoothie, for example) but also can be blocked by an inflammatory response.

However, the glycine from collagen (again, in a theoretical post-workout smoothie with both protein powders) can help promote a healthy inflammatory response, as that’s one of glycine’s actions.

3. Skin health

Increasing collagen levels with a collagen powder may help your skin look firmer, improve skin elasticity, increase smoothness, and help your skin cells keep renewing and repairing normally.

Whey protein can contribute to skin health by supporting collagen and elastin production.

4. Bone health

Collagen may increase collagen synthesis, which is essential for bone strength.

5. Hair health

Hair strands are primarily made up of protein, specifically the type called keratin, which is built from amino acids. Both collagen and whey protein can supply those essential amino acids and help to promote healthy hair.

6. Gut lining

Collagen helps support the gut lining, which aids nutrient absorption and is needed for overall healthy immune function. Collagen helps support the lining of the intestinal wall, which is usually bound tightly together, making up what’s called “tight junctions,” leading to an overall healthy intestinal barrier.

Meanwhile, studies indicate that specific whey proteins, like lactoferrin, can promote healthy intestinal barrier function.

How to use collagen and whey proteins together

To use both collagen and whey proteins together in your supplement routine, you generally want at least 20 grams of whey protein to get enough branched-chain amino acids like leucine to help your muscles. Meanwhile, you generally want at least 10 grams of collagen.

Soon after a workout, such as within an hour or two, have a post-workout smoothie with a scoop of each protein powder with 12 to 16 ounces of fluid, perhaps along with some frozen fruit and maybe a performance fat (MCT oil, flaxseed meal, hemp seeds, etc.) It also makes for a great breakfast or mid-afternoon snack to support lean muscle, recovery, metabolism, normal blood sugar levels, satiety and immune health.

You can use Ancient Nutrition’s collagen and whey protein powders. One scoop of Ancient Nutrition’s Multi Collagen Protein is 10.1 grams of collagen. One scoop of Ancient Nutrition’s Whey Protein is 23 grams of protein. There’s also Ancient Nutrition’s Whey Protein + Fat Loss Blend, a vanilla cinnamon flavored protein powder.

You can also go with Ancient Nutrition’s Whey Protein (not including the Fat Loss Blend) on its own, for it combines high-quality whey protein, added organic regenerative A2/A2 milk protein and a key clinically validated eggshell membrane collagen ingredient into one supplement. It’s available in vanilla bean, milk chocolate and chocolate peanut butter flavors.

The A2/A2 milk in this Whey Protein is sourced from cows bred to eliminate the A1 protein, and A2/A2 milk is a great option for those who want to avoid regular milk.

Ancient Nutrition’s Whey Protein supports recovery after exercise, helps reduce joint discomfort, promotes satiety, supports healthy body composition (in addition to a healthy diet and regular exercise), improves skin appearance and skin health, and supports healthy hair growth.

So, whey or collagen? For ultimate benefits, choose both. Each supports your body in different and complementary ways.