Podcasts > Huberman Lab > AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More

AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More

By Scicomm Media

In this episode of the Huberman Lab podcast, the focus is on different types of protein supplementation and their specific benefits. The discussion explores the unique properties of whey protein, bone broth, and collagen, with a detailed examination of how each type affects muscle growth and skin health. The information includes guidance on daily protein requirements for muscle development and explanations of why certain protein sources are more effective for specific health goals.

The episode breaks down the science behind protein supplementation, explaining why whey protein's high leucine content makes it particularly effective for muscle building and recovery, while bone broth and collagen proteins offer distinct advantages for skin health. Specific recommendations are provided for optimal protein intake, including the suggested daily amounts of collagen needed to see improvements in skin elasticity and appearance.

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AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More

This is a preview of the Shortform summary of the Apr 25, 2025 episode of the Huberman Lab

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AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More

1-Page Summary

Understanding Different Protein Sources and Their Benefits

When it comes to protein supplementation, different sources serve different purposes. The podcast explores the unique benefits of whey protein, bone broth, and collagen, particularly focusing on their effects on muscle growth and skin health.

Whey Protein's Superior Role in Muscle Growth

Whey protein stands out as the premier choice for muscle building and recovery. Its high leucine content makes it particularly effective at stimulating muscle repair and protein synthesis after exercise. The podcast explains that whey's superior bioavailability and amino acid profile make it more effective than bone broth or collagen for building muscle mass, especially for those monitoring their macronutrient intake.

The Skin Benefits of Bone Broth and Collagen

While they may not match whey's muscle-building properties, bone broth and collagen offer significant benefits for skin health. The podcast reveals that consuming 15 grams of collagen daily can improve skin elasticity and appearance. The specific amino acids in bone broth and collagen, particularly glycine and proline, are more effective at supporting skin health than those found in whey protein.

Protein Requirements for Muscle Growth

For those focused on muscle development, the podcast recommends consuming one gram of protein per pound of body weight. While whole foods should provide most of this protein, supplements like whey protein can help meet these requirements, particularly because of their high leucine content which stimulates muscle protein synthesis.

Optimal Use of Bone Broth and Collagen

While these proteins may not match whey's muscle-building efficiency, Huberman notes that they still provide valuable benefits. For optimal skin health results, the podcast recommends consuming 15 grams of collagen daily for at least two weeks, whether through supplementation or bone broth consumption.

1-Page Summary

Additional Materials

Counterarguments

  • Whey protein may not be suitable for everyone, especially those with lactose intolerance or dairy allergies, and plant-based alternatives could be more appropriate for these individuals.
  • The bioavailability of protein sources can vary among individuals, and some may digest and absorb plant-based proteins just as efficiently as whey protein.
  • The claim that bone broth and collagen significantly benefit skin health is based on limited research, and more robust studies are needed to confirm these effects.
  • The recommendation of consuming one gram of protein per pound of body weight for muscle growth is a general guideline and may not be optimal for everyone, as individual protein needs can vary based on factors like age, sex, activity level, and overall health.
  • The emphasis on protein supplementation overlooks the importance of a balanced diet that includes a variety of nutrients necessary for overall health and muscle function.
  • The environmental impact of animal-based protein sources, including whey, bone broth, and collagen, is not addressed, and some may argue for the benefits of plant-based proteins from a sustainability perspective.
  • The recommendation to consume 15 grams of collagen daily for skin health is not universally supported by scientific evidence, and the benefits of collagen supplementation for skin may be overstated.
  • The cost-effectiveness of using supplements like whey protein, bone broth, and collagen compared to obtaining protein and other nutrients from whole foods is not discussed, which could be a consideration for some individuals.

Actionables

  • You can create a personalized nutrition tracker to monitor your daily protein intake, ensuring you reach the recommended one gram of protein per pound of body weight for muscle growth. Start by listing all the foods you eat in a day and use a nutrition database or app to calculate the total protein content. Keep an eye on the amount of whey protein you consume to hit your leucine targets, and adjust your intake based on your body weight and exercise intensity.
  • Incorporate a skin health smoothie into your daily routine that includes 15 grams of collagen, alongside other skin-supporting ingredients like vitamin C-rich fruits and vegetables. Blend together ingredients such as oranges, strawberries, or kale with your collagen supplement to create a tasty and nutritious drink that contributes to your daily goal for skin health.
  • Experiment with homemade bone broth as a culinary project to enhance your diet with glycine and proline. Start by simmering bones from chicken, beef, or fish with vegetables and herbs for several hours to extract the nutrients. Use the broth as a base for soups, stews, or drink it on its own to add these amino acids to your diet, which may support your skin health.

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AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More

Protein Sources: Nutritional Profiles & Health Benefits (Whey, Bone Broth, Collagen)

When it comes to protein sources for health and fitness, whey protein, bone broth, and collagen each offer unique benefits. Whey is known for muscle growth, while bone broth and collagen are celebrated for their benefits to skin health.

Whey Protein Superior for Muscle Growth: High Leucine & Bioavailability

Among various protein sources, whey protein stands out for its muscle-building properties.

Whey Protein's Leucine Stimulates Muscle Repair and Synthesis After Exercise

Whey protein is recognized for its high content of the amino acid leucine, which plays a pivotal role in muscle repair and synthesis post-exercise. This makes whey an excellent source of protein for those looking to support muscle growth and recovery from physical activity. It contains high amounts of leucine, which not only aids in muscle growth and repair but can also stimulate muscle protein synthesis independently of exercise.

Whey Protein's Amino Acid Composition and Digestibility Make It More Effective Than Bone Broth or Collagen For Muscle Mass

Whey's bioavailability and amino acid profile, which boasts significant levels of leucine, surpass other protein sources like collagen or bone broth in promoting muscle mass. It is available in forms with minimal or zero carbohydrates, catering to those who are monitoring their macronutrient intake. Due to these attributes, whey protein is heralded as the go-to supplement for those aiming to build muscle, increase strength, or repair muscle damage from workouts.

Bone Broth, Collagen Protein Benefit Skin Health

While whey is suited for muscle support, bone broth and collagen are advantageous for skin health.

Consuming 15G of Collagen Daily Improves Skin Elasticity and Appearance

To enhance skin health and appearance, incorporating 15 grams of collagen protein daily, in powdered form or through bone broth cons ...

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Protein Sources: Nutritional Profiles & Health Benefits (Whey, Bone Broth, Collagen)

Additional Materials

Counterarguments

  • While whey protein is rich in leucine, not all individuals may tolerate dairy-derived products well, and plant-based alternatives can also be effective for muscle growth.
  • The emphasis on whey protein for muscle repair and synthesis may overlook the importance of a balanced diet that includes a variety of protein sources.
  • Some studies suggest that the differences in muscle mass gains between protein sources may be minimal when total protein intake is adequate.
  • The recommendation of 15g of collagen for skin health may not account for individual differences in skin type and the body's ability to absorb and utilize collagen.
  • The benefits of bone broth and collagen for skin health may be overstated, as the scientific evidence supporting these claims is not as robust as for other skin health interventions.
  • The assertion that bone broth and collagen are more beneficial for skin health than whey protein may not consider the potential skin health benefits of whey protein's complete amino acid profile.
  • The narrative that whey protein is the "go-to" supplement for muscle building may ignore the potential benefits of a ...

Actionables

  • You can create a personalized protein calendar to track your intake of whey protein and collagen based on your fitness and skin health goals. Start by setting clear objectives, like improving muscle mass or skin elasticity, and then allocate days where you focus on whey protein intake post-workout for muscle repair, and days dedicated to collagen intake for skin care. For example, if you work out three times a week, you might choose to consume whey protein on those days and collagen on the remaining days to support skin health.
  • Incorporate a "protein pairing" snack routine into your diet, combining foods rich in leucine with your collagen supplement to potentially enhance the benefits of both. While collagen is great for the skin, it lacks the muscle-building amino acid leucine, which is abundant in whey protein. By pairing a collagen drink with a snack like a hard-boiled egg or a small serving of Greek yogurt, you might enjoy the skin benefits of collagen while also providing your body with leucine to support muscle growth.
  • Experiment with maki ...

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AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More

Protein's Role in Muscle Growth & Recovery: Importance of Leucine-Rich Sources

Protein Intake Around Exercise Is Key for Muscle Synthesis and Recovery

For individuals looking to optimize muscle growth and recovery post-exercise, protein intake is a pivotal factor. The general guideline for those aiming to support muscle repair and growth is a suggested protein intake of one gram per pound of body weight.

1G Protein per Pound Body Weight Supports Muscle Growth/Repair

This intake helps ensure that the body has the necessary building blocks to repair the microtears in muscle fibers that occur during intense physical activity. To meet this requirement, incorporating a diverse range of protein-rich foods in one's diet is essential.

Whey Protein, Rich in Leucine, Stimulates Muscle Protein Synthesis

While whole food sources sh ...

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Protein's Role in Muscle Growth & Recovery: Importance of Leucine-Rich Sources

Additional Materials

Counterarguments

  • The recommendation of 1 gram of protein per pound of body weight may not be necessary for everyone and could be excessive for non-athletes or those with lower levels of physical activity.
  • Some research suggests that the body may not be able to utilize extremely high amounts of protein, and excess intake could potentially lead to kidney strain in susceptible individuals.
  • There is debate about the optimal timing of protein intake, with some studies suggesting that total daily protein intake is more important than specific timing around exercise.
  • Plant-based proteins can also support muscle growth and repair, and they offer additional health benefits that are not provided by animal-based proteins.
  • The role of leucine in stimulating muscle protein synthesis is well-documented, but focusing too much on a single amino acid might overlook the importance of a balanced intake of all essential amino acids.
  • The environmental impact of dairy-based supplements like whey protein is ...

Actionables

  • You can track your protein intake with a food diary app to ensure you're hitting your target grams per pound of body weight. By logging everything you eat, you'll be able to see patterns and gaps in your protein consumption and adjust your diet accordingly. For example, if you notice you're consistently under your protein goal, you might add a hard-boiled egg or a handful of almonds to your snacks.
  • Experiment with making your own protein-rich snacks to have on hand after workouts. Homemade protein bars or balls can be a cost-effective and healthier alternative to store-bought options. Use ingredients like oats, nut butter, seeds, and a scoop of your preferred protein powder to create a balanced snack that supports muscle synthesis and recovery.
  • Incorporate a "p ...

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AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More

Bone Broth and Collagen Protein Benefits For Skin

Less Effective for Muscle Growth Than Whey, Bone Broth and Collagen Benefit Skin Health

Huberman discusses the secondary benefits that bone broth and collagen proteins have on the skin. These proteins are not on par with whey protein in terms of muscle growth efficiency.

Amino Acids Like Glycine and Proline in Bone Broth and Collagen Are Linked To Improved Skin Elasticity and Appearance

Bone broth and powdered collagen protein, while they may not be as high in bioavailability and leucine as whey protein, still offer significant advantages for those looking to enhance their skin. Huberman acknowledges that he appreciates bone broth for its fair amount of protein content. The amino acids present in these proteins, particularly glycine and proline, are associated with supporting skin el ...

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Bone Broth and Collagen Protein Benefits For Skin

Additional Materials

Counterarguments

  • While bone broth and collagen may contain amino acids like glycine and proline, the direct link between consuming these substances and improved skin health may not be as strong as suggested, as skin health is influenced by a variety of factors including genetics, overall diet, and environmental exposures.
  • The comparison of bone broth and collagen to whey protein for muscle growth may not be entirely fair, as they serve different nutritional purposes and are not typically used interchangeably by individuals focused on muscle building.
  • The recommendation of 15 grams of collagen daily for at least two weeks may not be universally effective for all individuals, as the absorption and efficacy of collagen can vary based on individual health conditions and metabolism.
  • Some studies on collagen supplementation and skin health are industry-funded, which could introduce bias; independent research is necessary to validate the claims.
  • The environmental and ethical implications of sourcing bone broth and collagen, often from an ...

Actionables

  • Incorporate a daily bone broth ritual by preparing a large batch at the start of the week and consuming a measured cup each morning to potentially enhance your skin health. By doing this consistently, you're aiming to ingest beneficial amino acids like glycine and proline, which may improve skin elasticity. To make it a habit, set a reminder or pair it with your breakfast routine.
  • Create a personalized skin health tracker using a simple spreadsheet or journal to monitor changes in your skin's appearance after introducing 15 grams of collagen into your daily diet. Start by taking a 'before' photo of your skin and then continue to document with weekly photos and notes on any perceived changes in skin texture or elasticity. This will help you determine if the collagen intake is making a difference for you.
  • Experiment with homemade collagen-rich recipes, such as smo ...

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