30 Seconds SummaryResearch Spotlight: Collagen protein isn’t great for promoting muscle hypertrophy
- Collagen protein has a very low amino acid quality score and lacks essential amino acids like tryptophan, making it inefficient for muscle hypertrophy.
- The protein quality of collagen is poor compared to both animal and plant-based proteins which generally have better profiles for muscle growth.
- Recent research indicates plant-based proteins can be effective for hypertrophy if total protein intake is sufficient (≥1.6g/kg/day), despite being lower in certain amino acids.
- A study compared the effects of collagen and whey protein supplementation in a resistance training program and found no significant difference in strength gains, but whey protein led to greater muscle thickness increases.
- Collagen's amino acid profile is too flawed to support effective muscle hypertrophy, even when supplemented with leucine.
- Consuming a significant amount of daily protein from collagen is not recommended for those focusing on muscle hypertrophy; ensure total intake is at least 1.7-1.8 g/kg/day.
- Collagen may support collagen synthesis and help with joint pain or other connective tissue issues, but it's not the best choice for muscle growth.
Stronger By Science
Eric Trexler
