The Ultimate Protein Combo For Speedy Recovery & Stronger Muscles (2025)

A recent study reveals that combining these two protein powerhouses can do wonders for muscle recovery and growth compared to whey alone. Here's what the research found and why it might change the way you fuel your body after exercise.

• Boosts muscle repair: The combo stimulated higher rates of myofibrillar protein synthesis (13% higher to be exact), meaning better rebuilding of muscle fibers in both exercised and rested muscles.
• Supports connective tissue: The blend also increases connective protein synthesis (think tendons and ligaments) at rest—a benefit you don't typically get from whey alone.
• Powerful amino acid surge: Whey and collagen together delivered a potent punch of leucine (critical for muscle repair) and glycine (essential for connective tissue health).

While whey is king for building muscle, collagen is often overlooked. Yet this study shows that collagen's unique amino acid profile—especially its glycine content—can do the following:

• Strengthen tendons, ligaments, and joints
• Improve structural support for muscles
• Reduce injury risk during intense training

1. Post-workout: Mix at least 25 grams of whey and 5 grams of collagen in a smoothie or shake after exercise.
2. Rest days: Use the same combo to maintain connective tissue recovery and keep your muscles primed.
3. Learn more: Check out the 9 best collagen supplements for skin, joints, and more. Plus, add one of these 5 best whey protein powders to your routine for muscle growth and maintenance.