Combining These Two Common Supplements Is the Ultimate Trick for Unlocking Bigger Gains and Better Performance

For gym bros serious about gains, protein powder is a staple in their supplement stack. Right up there with creatine, it’s one of the most widely used performance enhancers—and for good reason. It helps you hit your daily protein goals, supports muscle growth and repair, and even aids in weight management. But new research suggests that when you combine whey protein with another popular supplement—collagen—you may quicken recovery and boost muscle mass even more.

The study, which was published in Medicine & Science in Sports & Exercise, found that taking a protein blend with 25g of whey protein and 5g of collagen helps build both muscle fibers and connective tissue at rest. 

The controlled trial, which took place at Maastricht University from October 2022 to April 2023, followed 28 healthy, active men with an average age of 25. They were split into two groups: one group took 30g of a whey-collagen protein blend (25g whey, 5g collagen), while the other took a placebo.

"In our study, the ingestion of the protein blend combining both whey and collagen protein resulted in a rapid rise in circulating plasma amino acid concentrations," the study authors said. "[This] data confirms our previous observations of post-prandial plasma amino acid responses following the ingestion of whey protein combined with different doses of collagen protein during recovery from exercise."

Related: The Muscle-Building Benefits of Creatine Aren't What They're Cracked up to Be, Bold New Research Suggests

People have been taking whey protein post-workout to stimulate muscle protein synthesis for years. But taking protein alone may fall short when it comes to supporting connective tissue growth. 

Because muscle connective proteins like collagen are rich in glycine and proline, researchers believe that supplementing with dietary collagen could support connective tissue repair and growth. 

Although collagen is often seen as a female influencer's favorite addition to their morning coffee, it actually has some pretty important benefits. Collagen is naturally produced within our bodies and is the primary structural protein in connective tissues, such as skin, cartilage, tendons, and ligaments. 

Collagen is also high in glycine and low in leucine, which is the opposite of whey protein. This matters because when we work out, we essentially inflame our muscles, which can prohibit leucine’s ability to trigger muscle protein synthesis. When you add glycine (which, again, weigh protein lacks) by supplementing with collagen, you can better reduce inflammation, allowing the leucine in whey protein to do its job more effectively. 

Bottom line: The addition of glycine helps control inflammation so your muscles can rebuild and grow without delay. So, if you want to boost your muscle growth and speed up recovery, try this supplement duo.