Learn the difference between collagen and protein powder to find out which one is the best for you. More often than not, collagen and protein powder are used interchangeably. However, there’s quite a difference between the two.
As a Certified Nutrition Coach, my goal is to help you increase your daily protein intake with the one that fits your current lifestyle, goals, and preferences. Learn more about collagen vs protein powder and which one is the better choice for your goals.
Both collagen and protein powder have exploded in the fitness world over the last few years making it hard to know which one is best.
And though they are very similar in some ways, they have a lot of differences too.
As a Certified Nutrition Coach, I’ve been using both collagen and protein powder for over a decade. Each one can be used easily in:
- Smoothies
- Yogurts
- Puddings
- Oatmeal
- Baked goods
But that doesn’t mean that they’re interchangeable.
What Is Collagen?
Technically, collagen is a protein. It is mostly found in bones, skin, connective tissues, and meat. This means that bone broth contains collagen because it is made from bones (learn more about the difference between collagen and bone broth).
Benefits Of Collagen & What It’s Used For:
- Better digestion
- Improves immune system
- Glowing hair, skin, and nails
- Great for your own connective tissues
- Better muscle recovery
- Great for joints and bones
Here are natural foods high in collagen to help keep you young.
What Is Protein Powder?
Protein powder is a man-made powder that helps you get in the amino acids you need. Learn more about the benefits of a high protein diet.
Whey protein: whey is one of the main proteins found in dairy. This protein tends to be fast-absorbing but causes bloating in a lot of people.
Casein protein: this protein is also dairy-based but tends to be more “slow-releasing”.
Plant-based (vegan) protein: these protein powders are often a blend of coconut, brown rice, pea protein, and sometimes soy to make up the best amino acid profile possible.
For the purpose of this blog post, we’re going to mostly be chatting about vegan protein powder.
Benefits of protein powder:
- Contains essential amino acids
- Easy to use
- Flavored
Keep in mind that each protein powder is unique in flavor, texture, and how your body reacts to it. So that needs to be factored in.
Difference Between Collagen And Protein Powder
The main difference between the two is that protein powder actually contains all nine essential amino acids and collagen doesn’t!
Does this mean that you should only use protein powder? No.
Each day you need to replenish nine essential proteins for optimal health (your body cannot make them). Which means they must come from food.
A complete protein means it contains all nine.
And though collagen doesn’t contain all nine essential ones, it does contain ones we normally don’t take in as much.
Meaning, not every bite you eat needs to contain all nine. If you eat a varied diet, you’ll get enough of the essentials.
Absorption
Both collagen powder and protein powder absorb well in the body.
Though whey protein tends to absorb the best out of the powders, fermented vegan protein powder does really well.
However, since collagen powder is normally “hydrolyzed”, it is already semi-broken down. This means that collagen is pretty fast-acting.
If you need amino acids now, collagen is the way to go.
Building Muscle
Unless you’re an elite athlete, so long as you’re getting in adequate protein throughout the day, you don’t need to worry too much about timing.
That said, if you strength train, you do need to focus on getting in all nine essential amino acids. This is because as you train you break down more muscle in order to repair it.
In this case, protein powder can be really handy as it contains all the essentials.
Your Immune System
Because collagen is found in bones, skin, and meat, it is going to be better for your immune system hands down.
Protein powders, no matter how great, tend to have some additives in them. Especially vegan protein powders given they need a combination of ingredients to hit all amino acids.
Factor in things like flavor, and sweetener, and protein powder is no longer a “pure” source.
If you want to boost your immune system or gut health, go for collagen powder.
Texture, Taste, & Use
Much of this will come down to personal preference.
Collagen powder: normally unflavored, mixes better than protein powder, can be baked easily. Check out these collagen powder recipes.
Protein powder: sweeter, easy to use, vegan protein can have a chalky taste though, and doesn’t bake as well since it absorbs so much liquid.
Which Is Better: Collagen Or Protein Powder?
Neither!
Both can be beneficial and used in a healthy diet depending on your goals.
Since collagen powder is a “cleaner” or more pure source of protein, I think it’s a better option.
However, with collagen powder, you need to make sure that you’re getting in your other amino acids throughout the day (which isn’t a problem if you eat meat).
Choose the option that suits your lifestyle best and readjust as you need to.
Personally, I keep both on hand and use them both!
How To Choose A Collagen Peptide Or Protein Powder
It's important that when you're ready to shop for either of these powders you know what to look for. Aim to purchase from brands who use third-party testing, do not shove a ton of "extra" ingredients into their powders, and basically provide high-quality ingredients.
For collagen peptides, the only ingredients should be collagen. Nothing else is needed.
When it comes to protein powder it's a bit tricky as there's so many varieties and flavors. I personally aim for powders low in ingredients and sugars.
Where To Buy Collagen Powder
Collagen has multiple options for consumption. The most popular nowadays are collagen supplements in pill form (normally called collagen peptides)
Though collagen peptides supplements can be great, I prefer to get my collagen peptides from powder.
Not only does it mix easily, but it pairs a protein with whichever food I’m eating and gives me an intake boost for the day.
I mix collagen powder into smoothies, energy balls, dairy-free yogurt, and oatmeal, you name it.
I use Perfect Supplements Collagen powder because it’s:
- 100% Hydrolyzed Collagen peptides (11 grams of Collagen per serving)
- Sourced EXCLUSIVELY From Brazilian Pasture Raised (Grass Fed) Cows
- 100% Natural and Pesticide and Hormone Free
- World's First Certified Glyphosate Residue Free Collagen
- It has no fillers
Easy to mix, this collagen powder adds a protein punch to anything you pair it with. Made from pasture-raised (grass-fed) cows there are no pesticides, hormones, or filler agents. Just put collagen protein. Use code mamabear10 to save money on your next order.
Where To Buy Protein Powder
This is a personal choice as each protein powder is unique. learn more about choosing protein powder for your goals and grab these 30 vegan protein powder recipes.
I have a few favorites including Genuine Health’s Fermented Vegan Protein Powder and Botanica protein powder.
However, Naked Nutrition is one of the top choices. They pride themselves on being transparent, their protein powders contain normally only 3 ingredients or less, and they taste good.
There's also egg white protein powder which is a new personal favorite. Easy to use and only one ingredient.
Every protein powder is a bit unique, so shop around for one you love.
Healthy Recipes Using Collagen And Protein Powder
- Fudgy protein brownies
- How to increase protein intake (without protein powder)
- Protein granola
- Chunky monkey homemade protein ice cream
- Flourless peanut butter protein muffins
- Overnight cookie dough protein oats
- Chocolate chia protein balls
- Peanut butter and jam protein balls
- Chocolate chip protein powder muffins
- Chocolate fudge protein balls
- Easy, no-bake vanilla protein bar
- Peanut butter protein baked oats
- Peanut butter protein cups
- High protein snack recipes
Satisfy Your Sweet Tooth & Fuel Your Body
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Inside the Strong and Sweet Guide, you’ll discover exactly how much protein you need each day, how to choose the right protein powder, and enjoy over twenty-five easy ultra-simple snack recipes, each packed with 17 grams of protein or more.
Frequently Asked Questions About Collagen Versus Protein Powder
Both collagen and protein powder have their own benefits and can be used as part of a healthy diet. If you want to improve your gut health, skin, and nails opt for collagen. If you want to stay full, repair, and grow your muscles, use protein powder as it contains all essential amino acids.
Yes! Collagen and protein powder can both be used in your diet so long as you know what you’re using them for. Though they are not completely interchangeable, they can work together in a diet.
There are twenty amino acids your body needs but only nine of them are “essential”. These nine amino acids are unable to be made by your body and that’s why it’s essential you get them from food. A protein source is “complete” when it contains all essential amino acids. Collagen only contains eight of the essential ones so it is not a complete protein.
Glenda
This was such excellent information! Thank you! After reading all the benefits and drawbacks, I definitely think that collagen powder is more what I need. I had no idea how to determine that before, today. I really appreciate you and your informative posts!
fitasamamabear
I love both but definitely recommend collagen powder more! Glad this helped!
MacKenzie
This article is very helpful. I use both but never really understood the difference
fitasamamabear
Glad I could give some insight!
Heidi
Wow! I have used both a lot but never really knew the difference between them. This post was so helpful. I also appreciate the list of recipes to try out!
fitasamamabear
Glad it gave you a few tips and ideas! And yes, hit up the recipes, the donuts especially... 😀
Rosanna
Thank you for another really informative post, I always learn so much from your blog
fitasamamabear
You're so kind, thanks for the awesome words! Glad I can help.
Jenn
I kept hearing that I should take collagen powder but I had no idea what it was! Thanks for your explanation and tips! I've now worked it into my diet!
fitasamamabear
Ahh this makes me so happy!
Gina
This is such an informative article. I use both but often have trouble explaining the difference to people and why they're not exactly interchangeable. I'll just be pointing them to this in the future!
fitasamamabear
Ah glad it was helpful in breaking it down!
Ryan
Can't even tell you how often I get asked this question. Have been looking for a great resource like this to send people to when they want more info. Thank you!
fitasamamabear
Happy to help!
Liz
This is so helpful!! I've been curious about collagen and I never really knew what was different about it. Thanks for the info!
fitasamamabear
Glad it helped!
Jake
Thanks for explaining the difference between collagen and protein powder! Had been using both in my yogurts and shakes for the longest time, but didn't know all these facts. So many good things to consider moving forward. Thanks you again!
fitasamamabear
They're both awesome but it's nice to know the subtle differences, happy to help!