Stay healthy longer: The combination of whey and collagen

Protein Power 2.0! A new study shows: The combination of whey protein and collagen not only boosts muscle growth but also promotes connective tissue synthesis – a real gamechanger for recovery, prevention and performance.

Muscle Growth Meets Connective Tissue: The New Protein Combination

In the world of sports nutrition, much revolves around optimal muscle growth. But what about connective tissue that stabilizes and protects our muscles? A recent study sheds light on the subject and shows that the combination of 25 g of whey protein with 5 g of collagen not only strengthens the myofibrils (the contractile elements of muscles) but also significantly increases the synthesis of muscle connective tissue—at least during rest phases.

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Study Overview: What Was Investigated?

28 healthy, active men with an average age of 25 participated in a randomized, double-blind study. After a leg workout, they received either the protein mix or a placebo. Over a period of five hours, blood samples and muscle biopsies were taken to measure synthesis rates of myofibrillar and connective tissue proteins.

The Results: More Than Just Muscle Mass

The intake of the whey-collagen mix led to a significant increase in myofibrillar protein synthesis in both trained and untrained leg muscles. Interestingly, an increased synthesis of muscle connective tissue was also observed in untrained muscles—a phenomenon not previously seen with whey intake alone. However, in trained muscles, this effect was not significant, indicating the complex interaction between training and nutrient uptake.

Why Is This Important? The Role of Connective Tissue

Connective tissue is not just filler material – it plays a crucial role in power transmission, stability and injury prevention. Well-developed connective tissue can boost performance and reduce the risk of muscle injury. Therefore, the combination of whey and collagen could be an effective means to improve both muscle mass and the structural integrity of muscle tissue.

Top health expert and PMC columnist Nils Behrens

The mix makes it: Why whey alone is not enough

Whey protein is rich in essential amino acids, particularly leucine, which is considered the key amino acid for muscle protein synthesis. Collagen, on the other hand, provides high amounts of glycine and proline, which are essential for the synthesis of connective tissue proteins. The combination of both proteins appears to work synergistically, promoting both muscle and connective tissue protein synthesis.

Who is this relevant for? Target groups and applications

• Athletes and fitness enthusiasts: Optimization of muscle building and recovery.
• Older adults: Maintenance of muscle mass and support of connective tissue to prevent falls and injuries.
• Rehabilitation patients: Promotion of tissue healing after injuries or surgeries.
• Preventive medicine: Support of muscular and structural health as part of a holistic health concept.

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Conclusion: A small addition with a big impact

Integrating just 5g of collagen into a whey protein meal can offer significant advantages for muscle and connective tissue health. This simple dietary adjustment could make a big difference in training adaptation, recovery, and long-term health.

Nils Behrens is the Chief Brand Officer of Sunday Natural and host of the HEALTHWISE podcast. He also teaches as a lecturer at the Fresenius University of Applied Sciences, where he is a sought-after health expert. Previously, Behrens worked for over 12 years as the Chief Marketing Officer of the Lanserhof Group and host of the successful 'Forever Young' podcast.

Here you will find all columns by Nils Behrens.