Mixing whey and collagen: a good idea?

You take whey after training and wonder whether you can add collagen to it, or whether it's better to space the two out? There's nothing stopping you from combining them. They are two different proteins that don't play the same role. To learn all about collagen, read What is collagen?.

In a previous version of this article, we advised spacing them at least 30 minutes apart. Nothing today suggests that taking them together reduces the benefit of either one: we have updated our advice.

Whey and collagen: two proteins, two roles

• Whey (milk serum protein) is a complete protein: it provides all 9 essential amino acids, including plenty of leucine. It's the go-to protein for athletes after exercise.
• Collagen is a structural protein, rich in glycine, proline and hydroxyproline. It contains no tryptophan, so it is not a complete protein and doesn't replace whey. The two complement each other.

Can you mix them in the same shaker?

Yes. Hydrolysed collagen dissolves easily and changes neither the texture nor the taste of a shake. Both proteins are digested into amino acids and peptides, each at its own pace.

When should you take your collagen?

The most important thing is consistency: every day, at whatever time suits you best. Also choose a collagen that contains vitamin C: it contributes to normal collagen formation for cartilage and bones.

What about creatine?

Creatine is not a protein. It's a small molecule the body makes itself from three amino acids (arginine, glycine and methionine). It's also found in meat and fish. It is stored mainly in the muscles, where it acts as a fast energy reserve for short, intense efforts.

Can you take creatine and collagen together?

Yes. They don't play the same role, and nothing suggests that one interferes with the other. Creatine fuels the muscle during exercise. Collagen is a structural protein of tendons, ligaments and cartilage. Many athletes put whey, creatine and collagen in the same shaker.

When?

As with collagen, consistency matters more than timing: creatine gradually fills up the muscle's reserves, day after day. The simplest approach is to take it at the same time every day, for example with your post-workout shake.

If you are on medication or have a kidney problem, ask your doctor for advice before starting creatine.

Two options depending on your routine

• Liquid Marine Collagen (10,000 mg of marine collagen, with hyaluronic acid, biotin and vitamin C): one 25 ml shot a day, morning or evening, separately from your shake.
• Collagen Choco Latte (8,500 mg of PEPTAN® collagen peptides, cocoa, organic coconut milk, vitamin C): to prepare after training, on its own or added to your shake.

In summary

• Whey and collagen can be taken together, in the same shaker or separately.
• Whey feeds your muscles after exercise. Collagen doesn't replace it, it complements it.
• What counts: consistency, and a collagen that provides vitamin C.
• Creatine can also be taken with collagen: it fuels the muscle, while collagen supports tissue structure.