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

Huberman states that whey protein has a high leucine content and favorable essential amino acid profile, making it more effective for stimulating muscle protein synthesis and repairing exercise-induced muscle damage compared to collagen or many bone broths. For people prioritizing strength and hypertrophy, a quality whey product should be the primary supplemental protein choice.

He notes that ingesting about 15 grams per day of collagen protein (or collagen-rich bone broth) for two or more weeks has been shown in some studies to improve skin elasticity and appearance versus controls. These effects are statistically significant but not dramatic, and collagen should be viewed as a targeted skin support tool rather than a primary muscle-building protein.

For general health, recovery, and muscle maintenance or gain, Huberman recommends roughly 1 gram of quality protein per pound of lean body weight or desired body weight (or loosely, per pound of body weight). He emphasizes not being neurotic about exact numbers, allowing some day-to-day fluctuation based on context and goals.

He suggests that about 60–70% of daily protein should ideally come from whole foods such as lean meats, fish, eggs, or properly combined plant sources, with the remaining 30–40% (up to ~50% in some cases) from protein powders or bars. Whey works well here because it can be low in carbohydrates and fats, reasonably priced, and easy to consume.

While collagen and bone broth do contribute to total protein calories, Huberman stresses that their amino acid profiles—especially lower leucine—mean they are not as effective as whey for muscle protein synthesis. They should be treated as specialty proteins for connective tissue and skin, not as the backbone of a muscle-focused protein strategy.