When fit young men do a specific type of leg exercise for three weeks, getting 45 grams of whey protein daily improves muscle strength, power, and recovery just as much as getting 25 grams of whey plus 20 grams of collagen peptides. This suggests that adding collagen peptides does not improve outcomes beyond what whey protein alone provides, as long as the total protein amount is the same.

We analyzed one assertion on whether adding collagen peptides to whey protein improves muscle strength and recovery in young men doing eccentric training, and found no evidence that it offers extra benefit. What we’ve found so far suggests that when young, fit men consume 45 grams of whey protein daily, their gains in strength, power, and recovery after three weeks of leg training are similar to those who get 25 grams of whey plus 20 grams of collagen peptides — as long as the total protein intake stays the same [1]. This means the additional collagen doesn’t appear to make a measurable difference in these outcomes under these specific conditions. We didn’t find any studies showing that collagen peptides harmed results or offered a clear advantage. The evidence we’ve reviewed leans toward the idea that, for this group and this type of training, the total amount of protein matters more than whether some of it comes from collagen. We don’t yet know if this holds true for older adults, women, or different types of exercise. For now, if you’re already getting enough protein from whey, adding collagen peptides doesn’t seem to change the outcome.