Collagen vs. Whey Protein, Creatine, Smelling Salts & More — AMA #19
Summary
In this Ask Me Anything episode, Andrew Huberman addresses common questions about protein sources, focusing on the key differences between whey protein, collagen protein, and bone broth. He explains how protein quality is determined by bioavailability and amino acid composition — particularly leucine content — and provides practical guidance on daily protein intake and sourcing. He also flags an important nuance around whey protein’s potential to exacerbate acne in certain individuals.
Key Takeaways
- Whey protein is superior for muscle building due to its high leucine content and overall amino acid profile compared to collagen or bone broth.
- Collagen protein and bone broth support skin health, with ~15 grams per day over two or more weeks shown to improve skin elasticity and appearance.
- Whey protein does not replicate skin benefits — no evidence exists that it can replace collagen/bone broth for skin health and appearance.
- Target ~1 gram of protein per pound of body weight per day for muscle protein synthesis, recovery, and general health.
- Get 60–70% of daily protein from whole food sources (meats, eggs, fish, or complementary plant sources); the remaining 30–50% can come from protein powders.
- Whey protein may exacerbate acne in some people, likely through leucine’s activation of the mTOR pathway and its effect on insulin — particularly relevant for women at certain phases of their menstrual cycle.
- Dim lights at night and consider blue/green light blocking glasses to protect melatonin production and prevent cortisol spikes before sleep.
Detailed Notes
Light Exposure at Night
- Bright artificial light at night suppresses melatonin (the hormone of sleepiness) and raises cortisol levels.
- Short wavelength light (blue and green) is the primary driver of these effects.
- Recommendation: Dim lights in the evening regardless of whether you use blue/green light blocking glasses.
Whey Protein vs. Collagen Protein vs. Bone Broth
Why Protein Quality Differs
- Proteins differ in bioavailability (how easily they are absorbed) and amino acid composition.
- The amino acid leucine is a key marker of protein quality — it is essential (must come from food) and is a primary driver of muscle protein synthesis.
Whey Protein
- Contains high levels of leucine and scores well across the full essential amino acid profile.
- Superior choice for:
- Muscle growth and strength
- Recovery from resistance training or exercise-induced muscle damage
- General muscle protein synthesis, even without intense exercise
- Available in forms with minimal or zero carbohydrates; varies in flavor, mixability, and cost.
Collagen Protein & Bone Broth
- Lower leucine content than whey; weaker amino acid profile for muscle building purposes.
- Supported by evidence for skin health benefits:
- Dose: ~15 grams per day
- Duration: Two weeks or more
- Benefits: Improved skin elasticity and appearance (statistically significant vs. control in published studies)
- Bone broth may contain some leucine, though less than whey protein.
- Collagen/bone broth calories come primarily from protein and sometimes fat — check packaging.
Head-to-Head Comparison
| Goal | Better Choice |
|---|---|
| Muscle building / recovery | Whey protein |
| Skin elasticity / appearance | Collagen protein / bone broth |
Daily Protein Intake Protocol
- Target: ~1 gram of protein per pound of lean body weight or desired body weight per day.
- A looser version: 1 gram per pound of total body weight.
- Huberman’s personal intake: ~175–210 grams/day at ~210 lbs; does not track obsessively every day.
- Sourcing breakdown:
- 60–70% from whole foods: lean meats, chicken, eggs, fish; for vegetarians, combinations like beans and rice, or other complete plant protein sources.
- 30–50% from protein powders if needed (e.g., whey, casein).
- Collagen protein/bone broth count toward daily protein totals but are poor substitutes for high-quality leucine-rich sources.
Whey Protein and Acne
- High leucine content in whey protein can increase insulin levels and activate the mTOR pathway (mammalian Target of Rapamycin), which may alter skin biology and increase acne in some individuals.
- Not a universal effect — many people have no acne response to whey protein.
- If you have acne concerns:
- Remove whey protein for several days to weeks and observe changes.
- Consider replacing with casein protein or another high-quality protein source.
- Women’s specific consideration: Hormone fluctuations across the menstrual cycle may interact with the mTOR/leucine pathway, causing whey protein to exacerbate acne at particular cycle phases. Adjust timing of whey protein intake accordingly.