Does adding collagen to protein powder increase muscle protein synthesis?

From the Guidelines

Adding collagen to protein powder does not significantly increase muscle protein synthesis compared to using complete protein sources alone. Collagen protein is an incomplete protein that lacks essential amino acids, particularly leucine, which is crucial for stimulating muscle protein synthesis 1. While collagen supplements have benefits for joint health, skin elasticity, and connective tissue, they are not optimal for building muscle. For maximum muscle protein synthesis, use complete protein sources like whey, casein, soy, or a combination of plant proteins that provide all essential amino acids, especially leucine. These complete proteins typically contain 2-3 grams of leucine per serving, which is the threshold needed to trigger muscle protein synthesis 1.

Some key points to consider:

• The current recommendations for protein intake during rehabilitation include distributing adequate amounts (20–30 g) of protein throughout the day, including pre-sleep 1.
• The efficacy of such an approach is supported by laboratory data and applied case studies, with the resultant recommended daily protein intake being ≥1.6 g/kg BM 1.
• Leucine content is highest in dairy-based proteins, high in meat, eggs, and soya, and plant-based proteins can also be used, but a higher protein intake is required for the same effect on muscle protein synthesis 1.
• Emerging research on presleep protein consumption suggests that this is an important consideration for athletes, with preliminary evidence supporting presleep protein ingestion at a dose of ~0.4 g/kg BM within 3 hours of bed 1.

If you still want to use collagen for its other benefits, consider it as an addition to, not a replacement for, complete protein sources in your diet. For optimal results, consume 20-40 grams of complete protein distributed throughout the day, particularly around workout times, to maximize muscle growth and recovery.

From the Research

Effects of Collagen on Muscle Protein Synthesis

• The study 2 found that collagen peptide supplementation does not increase myofibrillar or muscle connective protein synthesis rates during intense resistance exercise training in young, recreational athletes.
• Another study 3 also reported that collagen protein ingestion during recovery from exercise does not increase muscle connective protein synthesis rates.
• In contrast, whey protein ingestion has been shown to increase myofibrillar protein synthesis rates 3.
• The source of protein may be an important consideration in overcoming age-related anabolic resistance, with whey and pea protein being more effective than collagen protein in older males 4.

Protein Synthesis Rates

• Daily muscle connective protein synthesis rates can exceed myofibrillar protein synthesis rates 2.
• Myofibrillar protein synthesis rates can be increased with protein supplementation, such as whey protein 4, 3.
• However, collagen protein supplementation does not appear to have the same effect on myofibrillar protein synthesis rates 2, 3.

Resistance Training and Protein Intake

• Resistance training can stimulate muscle protein synthesis, but the effect of protein intake on this process is still being researched 5, 6.
• A moderate protein diet may be sufficient to support the skeletal muscle adaptive response during the early phase of a resistance training program 6.
• Additional protein intake above moderate amounts does not appear to potentiate the stimulation of longer-term muscle protein synthetic responses during the early stage of resistance training adaptations in middle-aged adults 6.