Collagen Protein: What you need to know about the supplement

The fitness and nutrition industry is constantly pushing you to add more supplements into your routine. A lack of knowledge, combined with marketing campaigns that aren’t telling the full story, often leaves consumers confused and misinformed about what truly benefits their health. Among these supplements, collagen protein stands out as one that’s particularly confusing. What exactly is collagen protein? What benefits does it offer? And how does it differ from other protein supplements like whey? We hope this article answers those questions and provides you with clarity.

What is collagen protein?

Collagen is one of the most abundant proteins in your body, playing a crucial role in the structure, support and strength of your skin, muscles, bones and connective tissues. While taking a collagen supplement can offer a wealth of benefits, it's important to note that collagen contains only 8 of the 9 essential amino acids that your body cannot produce on its own. We need to get these essential amino acids from outside sources such as animal products and certain plant-based protein sources. Therefore, collagen is a great supplement for your body, but it’s not enough when we’re talking about building and supporting lean muscle mass.

Collagen vs. Whey: Understanding the differences

Many people seek simple ways to increase protein intake without having to consume multiple whey protein shakes. While collagen peptides contain 8 of the 9 essential amino acids discussed earlier, they seem to lack sufficient quantities of each to make a significant impact on building and sustaining muscle. The one essential amino acid that collagen appears to be very low in is Leucine, which is the primary amino acid that contributes to muscle protein synthesis. Therefore, collagen should not be relied upon for the majority of your protein needs if sustaining your lean muscle mass and building more muscle is a priority.

Complete proteins for muscle growth

For those seeking muscle growth and recovery, it's essential to opt for complete proteins that supply all the essential amino acids. Animal proteins like meat, dairy, eggs, whey, and casein are excellent sources of complete proteins. Vegans can also find complete protein sources in quinoa, buckwheat, seitan, pea-protein, and soy. These complete proteins provide the necessary building blocks for muscle fibers and are essential for achieving your muscle-building goals.

Consider your goals and nutrition

As a nutrition coach, I understand the challenge of reaching protein goals. Collagen is indeed a protein and should be tracked as such, but whether to supplement with it depends on your individual goals and nutritional needs. If you aim to support your skin, hair, tendons, joints, and bones, then collagen is an excellent option. However, if you want to prioritize muscle growth and maintenance, opt for complete protein sources that provide all the essential amino acids.

Conclusion

The nutrition industry is continuously evolving, but one thing remains steady - protein is essential for muscle growth and recovery. If you’re looking for a supplement that will benefit your skin, hair, tendons, joints, and bones, then collagen is a great option. However,  if you seek to build and maintain lean muscle mass, remember to emphasize complete protein sources that provide all essential amino acids. While supplements can be valuable, it's always best to get the majority of your protein intake from food – after all, eating your protein is always more fun than drinking it!

Written By: Maggie Shaffer, Nutrition Coach

Every individual's nutritional needs are unique. If you’re not sure how much protein you should consume or how to get more protein from whole food sources in your diet, our coaches can help!