A new study published in Medicine & Science in Sports & Exercise suggests that combining whey protein and collagen into a post-workout “stack” may accelerate recovery more effectively than taking either supplement alone.
The controlled trial, conducted at Maastricht University between October 2022 and April 2023, involved 28 healthy, active men with an average age of 25. Participants were divided into two groups: one received 30 grams of a whey-collagen protein blend (25g whey, 5g collagen), while the other group received a placebo.
For years, athletes have turned to whey protein post-workout to stimulate muscle protein synthesis. However, whey alone may fall short when it comes to supporting the repair and growth of connective tissue.
Muscle connective proteins are primarily built from the amino acids glycine and proline. Numerous studies have shown that supplementing with hydrolyzed collagen—which is naturally rich in these amino acids—can enhance collagen synthesis and support the remodeling of connective tissues.
While collagen supplements provide high levels of glycine and proline, whey protein does not. Instead, whey is prized for its high content of branched-chain amino acids (BCAAs), which are essential for muscle repair and strength gains.
The bottom line: Combining high-quality whey with hydrolyzed collagen appears to create a synergistic effect, promoting faster recovery of both muscle and connective tissues.
Final notes: While the study used a 25g whey / 5g collagen blend, elite climber Drew Ruana (pictured above) opts for a slightly different ratio—mixing 20g of Weapons-Grade Whey with 10g of Supercharged Collagen to reach the same 30g total protein target.
Given the toll that intensive, fingery training and V-hard bouldering take on his skin and connective tissues, Drew prioritizes connective tissue and skin support—he achieves this by also consuming 10 - 15 grams of Supercharged Collagen about 30 minutes before his training and climbing sessions (scientific basis).
When heading outdoors to boulder, Drew prepares a PhysiVāntage cocktail: two scoops of Sendure-X mixed with Flow (electrolytes & BCAAs) and a scoop of peach mango or vanilla Supercharged Collagen.
Save 15% off full-priced PhysiVantage Nutrition with code: SEND15.
