Whether you’re a fitness aficionado working on building lean muscle, or someone simply trying to bolster your overall health, the notion of the perfect protein powder likely looms large in your daily routine. Many protein powders are whey-based, but today, collagen proteins also are emerging as a viable alternative to whey for athletes, muscle mass, and health seekers. What are the differences between whey and collagen protein powders, and which is the right one for you?
What is whey protein and where does it come from?
Whey, a water-soluble protein complex derived from milk, is a highly functional food with many of health benefits. Whey protein is one of the two proteins found in milk, with the other being casein. When a coagulant (usually renin) is added to milk, the curds (casein) and whey separate. This was the very thing that Miss Muffet consumed on her tuffet in the days of old.
What is the difference between whey concentrate and whey protein isolate?
There are three main types: whey concentrate, whey protein isolate and hydrolysate. Whey concentrate is the most popular and least expensive and is popular amongst athletes and bodybuilders. Whey is rich in a branch-chained amino acid called leucine, which promotes muscle growth.
- Whey protein concentrate contains low levels of fat and low levels of carbohydrates. Protein percentages range from 30% to 90%.
- Whey protein isolate is more processed than whey protein concentrate to remove all fat and lactose, and offers 90% protein.
- Whey protein hydroxylate in considered “predigested” in that it has already undergone partial hydrolosis- a process necessary for the body to absorb protein. It requires the least amount of digestion of the three types.
What are the side effects of whey protein?
A majority of side effects occur primarily with excessive use. According to Harvard Medical School’s Health Blog, a person prone to kidney stones should the limit the use of protein to a safe margin. Excessive use of whey protein can promote kidney stones in susceptible individuals. Weight gain can also result, as can stomach cramps, nausea, and acne.
Whey protein is likely safe for most adults when used in amounts recommended by the manufacturer. Whey protein is possibly safe when taken by mouth as a single dose of up to 50 grams, or when 30 grams is taken by mouth daily for six months.
Whey protein may cause abnormal heart rhythms, changes in cholesterol levels, headache, increased diabetes risk, increased fracture or osteoporosis risk, kidney dysfunction, liver damage, stomach or intestine symptoms (acid reflux, bloating, constipation, cramps, gas, increased bowel movements, movement problems, nausea, reduced appetite, swelling of limbs, and upset stomach), and thirst.
Whey protein may lower blood sugar levels. Caution is advised in people with low blood sugar, and in those taking drugs, herbs, or supplements that affect blood sugar. Blood sugar levels may need to be monitored by a qualified healthcare professional, including a pharmacist, and medication adjustments may be necessary.
Whey protein may increase the risk of bleeding. Caution is advised in people with bleeding disorders or in those taking drugs that may increase the risk of bleeding. Dosing adjustments may be necessary.
Whey protein may interfere with the way the body processes certain drugs using the liver’s “cytochrome P450” enzyme system.
Whey protein may cause low blood pressure. Caution is advised in people with low blood pressure or in those taking drugs or herbs and supplements that lower blood pressure. Avoid in people with known allergy or sensitivity to milk or milk products, including cow’s milk, sheep’s milk, goat’s milk, and mare’s milk.
Can You Use Whey Protein During Pregnancy and Breastfeeding?
There is a lack of scientific evidence on the use of whey protein during pregnancy or breastfeeding. Only approved sources of whey protein should be used in infant formulas. Allergic reactions have been reported with exposure to whey protein, including diarrhoea, failure to thrive, infant colic, and rash.
Youth Elixir Marine Beauty Collagen is pure and natural enough to be used during pregnancy and breastfeeding, due to the fact it is a 100% chemical free wholefood.
What is collagen protein?
Another popular form of protein powder is collagen protein. Collagen is naturally found in bone broth. Collagen protein powder is derived from beef hide, ligaments, bones, or fish skin and/or scales, or pork bones, ligaments. It contains 19 amino acids. Collagen is the key structural protein that ensures the cohesion, elasticity, and regeneration of all of our connective tissues; its the essential glue holding our bodies together. The peptides in marine collagen, when digested, are quickly drawn to cells called fibroblasts that synthesize collagen in the human body. New collagen fibers grow in both density and diameter, potentially improving the strength, elasticity, and moisture of the skin.
What is the difference between whey and collagen?
The primary difference between collagen and whey proteins are the amino acids: collagen is very high in proline and glycine, and glycine combines with glutamine and cysteine to support the production of glutathione, your body’s most powerful antioxidant. ''I Bloke Up Like This...''offers added L-Glutamine to enhance this process. Glycine also stimulates stomach acid production, which leads to better digestion. This is what makes bone broth so healing to the gut along with the naturally occurring gelatin. It is also Type 1 collagen and has the ability to repair holes in gut lining as that is 85% collagen. Collagen, however, only has 8 out of the 9 essential amino acids whereas whey has all the essential amino acids. However, the extra amino acid is not worth the added inflammation that you get from Whey.
What are collagen peptides?
Collagen peptides are small bioactive peptides created by breaking down the molecular bonds between individual collagen strands to peptides, or hydrolysis. Collagen peptides are a cold-soluble, easily digestible and highly bioactive form of collagen. Marine collagen provides a significant dose of type 1 collagen (90% of our bodies collagen is Type 1), the major components of nails, skin, tendons, ligaments, bones, gut, gums, eyes, hair, teeth, blood vessels and nails.
It is high in glycine, which is crucial to building healthy DNA and RNA strands and forming creative. It provides proline, an amino acid which promotes joint and cardiovascular health. The absorption rate of hydrolysed collagen is said to be over 90% compared to only 27% or less in food. Collagen makes up to 90% of bone mass, and taking it can improve bone metabolism. The arrival of collagen peptides on the scene also stimulates osteoblasts, the cells responsible for bone formation. Bones are living tissues, and collagen helps contribute to their continued strength and flexibility.
Collagen Speeds Exercise Recovery Time
High-quality protein from collagen speeds up recovery time for torn muscles, joints, tendons, and ligaments: Did you know collagen is required to heal connective tissue and muscle injuries? Scientists have identified collagen as the key component for regenerating strength and flexibility in torn joints, muscles, and ligaments. Collagen synthesis rates in connective tissue and muscles during healing of an injury have been shown to be significantly higher during the first three weeks immediately following injury. Therefore, collagen supplementation has benefits for proper healing of joints, muscle, and ligaments.
Collagen boosts athletic performance
''I Bloke Up Like This...'' is ideal for post-workout nutrition due to its high amino acid content: Collagen protein powder supports the body’s protein needs during and after exercise. Supplementation products such as collagen contain 18 amino acids and 8 of the 9 essential amino acids that can only be found in dietary proteins. Collagen contains 20% glycine and 8% arginine, which are key amino acids for the synthesis of creatine- an important molecule for muscular contraction.
Collagen promotes weight loss
Collagen protein helps with weight loss and is more filling than other types of protein. Research has shown collagen protein is more satiating than other protein types, keeping you full longer so you eat less. One clinical trial found collagen to be 40% more filling than the same quantity of whey, casein or soy. Another study among obese and diabetic patients found intake of hydrolysed collagen stimulated the release of satiating hormones into the blood. Individuals who supplemented with collagen consumed 20% less at their next meal than those who consumed other types of protein.
Collagen bolsters bone and joint health
Collagen builds stronger bones and prevents bone fractures: We lose up to 50% of our bone strength during aging due to collagen breakdown. Scientific studies show that it’s the collagen in our bones that absorbs the energy from any bone impacts. The more collagen present in our bones, the tougher our bones are, which decreases fracture risk. Supplementation with collagen improves bone strength by stimulating new bone cell growth to replace worn and damaged bone cells. Improves joint mobility and flexibility. Supplementing with collagen such as Pro Elixir Active Marine Collagen, can improve flexibility in movements such as knee extension and total mobility throughout daily activities.
Clinical studies have shown collagen peptides improve mobility and flexibility in both arthritic patients and in athletes. After collagen supplementation, subjects have been able to exercise for longer duration, before experiencing joint pain. A 24-week clinical trial showed potential improvement of joint pain in athletes who were treated with the dietary supplement collagen hydrolysate. The results of this study have implications for the use of collagen hydrolysate to support joint health and possibly reduce the risk of joint deterioration in a high-risk group.
Collagen alleviates arthritis symptoms such as joint pain, stiffness, and inflammation
Multiple clinical studies have shown supplementation with collagen leads to significant reductions in arthritis that causes joint pain, stiffness, and inflammation. One trial demonstrated a 70% response rate for significant or noticeable improvement in joint pain among patients who supplemented with collagen, and in another study, collagen proved 25% more effective in reducing osteoarthritis pain and stiffness compared to other anti-inflammatory supplements, such as glucosamine and chondroitin sulfate.
Collagen strengthens joints and ligaments and prevent injuries
Daily collagen supplementation improves the strength and size of our tendons, joints, and ligaments. Studies have shown collagen supplementation decreases tendon and ligament injury rates. One study that measured effects of daily intake of collagen peptides on the structure of the Achilles tendon found a significant increase in collagen fibre diameter, suggesting improved strength of the tendon as a result of collagen supplementation.
Collagen prevents ulcers and heartburn
Collagen is critical for proper digestive system function. By regulating stomach digestion, it can help prevent heartburn and ulcers. Additionally, collagen peptides in the GI tract pull in water and attract acid molecules, aiding in the breakdown of food particles and helping move food through the GI tract. It also is an important component in the process of repairing lesions in the intestinal lining. Proper intestinal healing requires an increased collagen supply, and studies have found decreased collagen levels in individuals with digestive imbalances. Additionally, glutamine, one of the amino acids in collagen, has been recognised as the key amino acid in preventing inflammation in the gut lining and healing leaky gut syndrome.
Is collagen the fountain of youth?
Reduces skin wrinkles and hydrates skin: Collagen is the essential component of the dermis layer of skin. Supplementation with collagen such as the Australia's leading Beauty Elixir Anti-aging Marine Collagen + Hyaluronic Acid, has been shown to increase skin flexibility and hydration and reduce the depth of facial wrinkles.
In a study among women ages 40 to 60, supplementation with collagen for eight weeks showed a 28% average increase in skin moisture levels, and 91% of subjects reported less dry skin after supplementation. Additionally, science has shown oral collagen supplementation more effectively improves skin than topical creams and lotions. Collagen molecules in topical products are too big to be absorbed through the skin into the bloodstream. Studies have shown oral ingestion of collagen peptides is immediately absorbed into the blood and then delivered to skin cells to increase skin-collagen expression.
Collage builds strong, healthy hair, nails, and teeth
The growth of hair follicles is dependent on the collagen matrix in the dermal layer of our skin. Without adequate collagen, the total number and thickness of hair follicles can be reduced. Loss of collagen as we age may be a significant contributor to hair loss. Collagen is essential for healthy nail growth and the major structural component of teeth and the connection between teeth and gums. Collagen loss with age can cause increased tooth sensitivity and decreased tooth strength.
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