Whey and Collagen Combined Yielded Better Results | Hardworkout Magazine
Key takeaways
- In a randomised, double-blind trial of 40 resistance-trained men, the group taking 30 g whey plus 10 g collagen daily gained 2.66 kg of measured muscle mass over eight weeks, against 1.59 kg for whey alone.
- The whey-plus-collagen group also made the largest strength gains, adding 15.22 kg to their squat 1RM and 10.63 kg to their bench press 1RM.
- Bone mineral density in the lower back rose significantly in both collagen-containing groups, while whey alone and placebo produced no significant change.
- The combination group received roughly 35–37 g of supplemental protein a day versus 26–27 g in the whey group, so the study cannot separate the effect of combining protein sources from the effect of simply eating more protein.
- Muscle mass was measured with bioelectrical impedance analysis, a method sensitive to fluid balance; the researchers recommend DXA, MRI, CT or ultrasound in future studies.
How do whey and collagen differ in amino acid profile?
Whey and collagen have very different amino acid compositions. Whey contains all the essential amino acids and a lot of leucine, which stimulates muscle protein synthesis. Collagen contains less of the essential amino acids and little leucine, but is rich in glycine and proline, which are important components of collagen.
A new study from 2026 has investigated whether there may be an advantage to combining the two protein sources in men with experience in strength training. The researchers measured muscle mass, maximal strength, bone mineral density, and markers for bone tissue turnover over eight weeks.
This is what the study shows
The study examined the effects of whey, collagen, and the combination of both in 40 men with experience in strength training.
The participants trained strength three times a week for eight weeks and received different protein supplements or placebo daily.
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The group that received whey and collagen increased measured muscle mass by 2.66 kg, compared to 1.59 kg with whey alone.
How much did maximal strength increase in each group?
The combination group also had the greatest progress in both squats and bench press.
Bone mineral density in the lower back increased with both whey and collagen and with collagen alone, but most with the combination.
Blood tests showed increased bone formation and reduced breakdown of bone tissue in the groups that received collagen.
Muscle mass was measured with BIA, and the researchers point to more precise measurement methods as an improvement in future studies.
The combination group received more protein overall, so the study cannot determine whether the results were due to the combination of protein sources or the higher protein amount.
How was the study designed?
The study was randomized, double-blind, and placebo-controlled and included 40 men aged 18 to 35 years.
All had at least one year of experience with regular strength training and trained at least three times a week before the study began. The participants were randomly assigned to four groups of ten people each:
- Whey + collagen: 30 g whey + 10 g collagen daily
- Whey: 30 g whey daily
- Collagen: 10 g collagen daily
- Placebo: 10 g maltodextrin daily
The supplements were divided into two doses daily. On training days, one dose was taken within 30 minutes after the session. All followed the same strength program three times a week, with a coach present during all sessions.
The protein intake from the regular diet was around 1.8 g/kg body weight per day and was approximately the same between the groups. Protein from the supplements was in addition.
Which group gained the most muscle mass?
After eight weeks, the group that combined whey and collagen had the greatest increase in measured muscle mass.
- Whey + collagen: +2.66 kg
- Whey: +1.59 kg
- Collagen: +0.46 kg
- Placebo: +0.10 kg
The differences between all four groups were statistically significant.
Muscle mass was measured with bioelectrical impedance analysis (BIA). The measurements were made under standardized conditions, but the method is sensitive to changes in fluid balance. The researchers therefore highlight DXA, MRI, CT, or ultrasound as more precise methods in future studies.
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Greatest progress in strength
The combination group also had the greatest progress in maximal strength. After eight weeks, the changes in 1RM were:
- Whey + collagen: +15.22 kg in squats and +10.63 kg in bench press
- Whey: +11.05 kg in squats and +6.49 kg in bench press
- Collagen: +2.51 kg in squats and +2.14 kg in bench press
- Placebo: +0.21 kg in squats and +0.45 kg in bench press
The differences between the groups were statistically significant, except for the difference between collagen and placebo in bench press.
What happened to bone mineral density after eight weeks?
The researchers measured bone mineral density with DXA, with the lower back as the main area for analysis.
Different parts of the skeleton change at different rates. The lower back contains a lot of trabecular bone, which has a higher turnover and can therefore show changes earlier. The femoral neck has a larger proportion of cortical bone, where changes occur more slowly. Measurements from the femoral neck were therefore not included in the main analyses, as the researchers considered eight weeks too short a time to capture measurable changes there.
After eight weeks, bone mineral density in the lower back had significantly increased in both the group that received whey and collagen and in the group that only received collagen. The increase was greatest in the combination group, while whey alone and placebo did not result in any significant change.
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What did the blood tests say about bone turnover?
Blood tests also showed changes in markers for bone tissue turnover.
P1NP, which is used as a marker for bone formation, increased in both groups that received collagen. At the same time, CTX-I, a marker for bone tissue breakdown, was reduced. Both changes were greatest in the group that combined whey and collagen.
The researchers also point out that the increase in bone mineral density was greater than what is usually expected over eight weeks. Therefore, the results must be interpreted with caution and confirmed in studies with longer duration.