Protein VS Collagen: what is the fundamental difference and what to choose?
It seems that these are just proteins, but in fact they perform completely different tasks.
What is protein and why is it needed?
Protein is a common name for all food proteins consisting of chains of amino acids. In sports nutrition, "protein" usually means concentrated protein mixtures that help:- build muscle (by stimulating muscle protein synthesis)
- recover after training;
- maintain a feeling of fullness (protein reduces appetite);
- strengthen the immune system (antibodies are also proteins!).
Types of protein:
Whey is a fast protein, ideal after a workout. There are three forms: concentrate (70-80% protein), isolate (90%+ protein), hydrolysate (partially broken down protein, absorbed the fastest).
Casein is a slow protein, suitable for use before bedtime.
Egg – contains all the essential amino acids and is considered a "reference" protein.
Vegetable (pea, soy, rice) is an alternative for vegans.
How does collagen differ from protein?
Collagen is a special structural protein that forms the basis of connective tissues. Unlike protein, it contains unique amino acids: glycine, proline and hydroxyproline, which are almost not found in other proteins.Collagen is found in skin, joints, ligaments, cartilage, bones, hair, and nails. After the age of 25, collagen production begins to decrease, leading to wrinkles, joint pain, and brittle nails. Therefore, it is often taken in the form of supplements. He:
- reduces the severity of wrinkles;
- increases skin elasticity;
- strengthens joints;
- improves the condition of nails and hair.
Types of collagen:
Type I and type III collagen are the most common, supporting skin, bones, hair, and nails.
Type II collagen is found in cartilage and is useful for joints.
Marine (fish) collagen is better absorbed than animal collagen.
Hydrolyzed collagen is broken down into peptides, so it is absorbed more efficiently.
Which is better: protein or collagen?
Depends on your age, lifestyle and goals.When to choose a protein?
If your goal is muscle growth or post–workout recovery.
If you need to increase your total protein intake (for example, if you have a deficiency in your diet).
For weight control (protein reduces appetite).
When to choose collagen?
If you want to improve the condition of your skin, hair and nails.
For joint pain or high strain on ligaments.
To speed up recovery from injury.
Is it possible to combine them?
Yes! For example, in the morning or after a workout, protein for muscles.
In the evening or in the morning on an empty stomach – collagen for skin and joints.
Protein and collagen are not interchangeable, but complementary supplements. Protein is used for "fuel" for muscles, energy, and overall health. Collagen is responsible for the "framework" for the skin, joints and connective tissues. After the age of 40, it is worth taking both, since with age the need for protein increases, and the production of collagen decreases.
