Protein is often talked about in terms of building muscle. Which is true, but it’s not the full story. Beneath the muscle lies a network of connective tissue, tendons, ligaments, fascia and cartilage that keeps everything working smoothly. These structures transmit force, provide stability and protect the joints during movement. When training gets intense, both the muscle fibres and the connective tissue need the right raw materials to recover and adapt. That’s where a smarter approach to protein intake comes in.
For coaches who have taken nutrition coach courses, there’s already an understanding that different proteins deliver different amino acid profiles. Some amino acids are key for muscle fibre repair, others for the collagen network that holds those fibres in place. The goal is to feed both systems, not just one.
When guiding clients through nutrition courses, this is where the conversation gets practical. Explaining that whey, casein, soy and meat are rich in essential amino acids like leucine, while collagen provides higher amounts of glycine, proline and hydroxyproline, helps them see why variety matters. The muscles need one set of building blocks. The connective tissues need another.
Myofibrillar vs. Connective Tissue Protein
Myofibrillar proteins are the contractile machinery inside muscle fibres. They produce the force that moves the body. When damaged during resistance training, they respond to amino acids like leucine, by increasing protein synthesis, which leads to repair and growth.
Connective tissue proteins, such as collagen, form the framework that surrounds and supports the muscle fibres. They help transfer force from the muscle to the bones and stabilise joints under load. Collagen has a very different amino acid profile to myofibrillar proteins. It is rich in glycine and proline, which are less abundant in typical high-protein foods. Without adequate collagen production, tendons and ligaments can become weaker and more prone to injury.
A simple analogy that nutrition coaches can use with clients is to think of muscles as the engine of a car and connective tissue as the structural support system. Both need attention to keep performance smooth and reliable.
Why Whey Works for Muscle Fibres
Whey protein is a complete, high-quality protein, rapidly digested and absorbed. It’s packed with essential amino acids and has one of the highest leucine contents of any protein source. Leucine acts like an ignition switch for myofibrillar protein synthesis, telling the body to start repairing and building muscle fibres after training.
For clients focusing on muscle repair and growth, whey is a proven choice. A shake containing 20–30 grams of whey after training is enough to maximise muscle protein synthesis in most people. Research consistently shows that whey stimulates myofibrillar protein synthesis both at rest and after exercise (Witard et al., 2014; Yang et al., 2012).
Why Collagen Protein Supports Connective Tissue
Collagen protein is not a complete protein and is low in leucine, so it’s not ideal for stimulating muscle fibre growth on its own. Its strength lies in the amino acids it does contain, which is glycine, proline and hydroxyproline. These are essential for collagen production in the body.
Taking collagen with vitamin C before activity has been shown to support collagen synthesis in connective tissues (Shaw et al., 2017). For clients recovering from injury, engaging in high-impact sports or entering heavier phases of training, this can be a worthwhile addition. A common recommendation is 10–15 grams of collagen with 50mg of vitamin C, taken 30–60 minutes before training or rehab work.
The Whey + Collagen Blend – What the Research Shows
A 2025 study by Aussieker and colleagues tested a blend of 25 grams of whey and 5 grams of collagen protein. The trial involved healthy, recreationally active young men performing a single-leg resistance workout, followed by either the whey plus collagen blend or a placebo.
The results were interesting. At rest, the blend increased both myofibrillar and connective tissue protein synthesis over five hours. After exercise, the blend boosted myofibrillar protein synthesis more than placebo. Connective tissue protein synthesis after exercise was already elevated from the workout and wasn’t significantly higher with the supplement.
This suggests that the whey plus collagen combination can be a useful tool on rest days, during rehab phases or in periods of lighter training, when exercise alone isn’t providing the connective tissue stimulus.
How Nutrition Coaches Can Apply This
For muscle-focused recovery, 20–30 grams of whey protein after training works well. Adding 5–10 grams of collagen to the post-workout shake can support connective tissue, especially for clients with a history of tendon or ligament issues.
For joint and tendon health, 10–15 grams of collagen with vitamin C taken 30–60 minutes before exercise can be beneficial. This could be mixed into a smoothie with berries or citrus juice for convenience.
For older adults, using a blend of whey and collagen at each protein feeding can help maintain both muscle mass and tissue resilience. Spreading intake evenly across meals, with at least 20 grams of protein per meal, is a solid strategy.
For high-impact athletes like runners or basketball players, the focus can shift between daily whey for muscle recovery and targeted collagen before key training sessions to protect tendons and ligaments.
Food-First and Supplement Options
Protein doesn’t have to come from powders. Meat, poultry, fish, eggs and dairy all provide complete proteins. Slow-cooked meats, bone broth and gelatin-based recipes naturally contain collagen. The advantage of supplements is convenience and precise dosing, but whole foods bring additional nutrients that support overall recovery.
Common Misunderstandings
Collagen isn’t a muscle-building protein on its own. It works best alongside complete protein sources. Protein timing isn’t limited to the post-workout window. Distribution across the day is important. Collagen’s role goes beyond skin health as it is crucial for the integrity of joints, ligaments and other connective tissues.
Final Takeaway
Protein and collagen work together to maintain a strong, resilient body. Supporting both the muscle fibres and the connective tissue that holds them in place creates a more complete recovery strategy. A blend of whey and collagen is one practical way to deliver that, and the research shows it’s effective in the right contexts. Coaches can guide clients to choose the type, amount and timing that matches their goals, training load and recovery needs.
Reference
- Witard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D. (2014). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. American Journal of Clinical Nutrition, 99(1), 86–95. Click here to review the full research article.
- Yang, Y., Breen, L., Burd, N. A., Hector, A. J., Churchward-Venne, T. A., Josse, A. R., Tarnopolsky, M. A., & Phillips, S. M. (2012). Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men. British Journal of Nutrition, 108(10), 1780–1788. Click here to review the full research article.
- Shaw, G., Lee-Barthel, A., Ross, M. L., Wang, B., & Baar, K. (2017). Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Journal of Clinical Nutrition, 105(1), 136–143. Click here to review the full research article.
- Aussieker, T., Kaiser, J., Hermans, W. J. H., Hendriks, F. K., Holwerda, A. M., Senden, J. M., van Kranenburg, J. M. X., Goessens, J. P. B., Braun, U., Baar, K., Snijders, T., & van Loon, L. J. C. (2025). Ingestion of a Whey Plus Collagen Protein Blend Increases Myofibrillar and Muscle Connective Protein Synthesis Rates. Medicine & Science in Sports & Exercise, 57(3), 544–554. Click here to review the full research article.
Nutrition Coach Course – Distance Study
The Nutrition Knowledge Your Clients Deserve
If you’re ready to help clients go beyond “eat more protein” advice, the Level 4 Nutrition Coach course gives you the knowledge to design evidence-based nutrition plans for weight loss, athletic performance, and recovery. In a recent study, a 25 g whey + 5 g collagen blend increased myofibrillar protein synthesis by up to 35% in the exercised leg and boosted connective tissue protein synthesis by over 20% at rest. Understanding results like these will allow you to explain not just what to eat, but why it works, so you can confidently guide clients towards stronger, healthier bodies through targeted nutrition strategies.
Become a PT with Advanced Nutrition Expertise
If your goal is to qualify as a personal trainer and specialise in nutrition for weight management, athletic performance, and obesity & diabetes management, the Nutrition & Exercise Specialist & Master Diplomas™ give you the skills to do it. Alongside your PT qualification, you’ll explore advanced nutrition strategies supported by research, like findings showing that a targeted whey and collagen blend kept plasma leucine levels elevated for up to four hours and raised glycine concentrations by over 25% during recovery. You’ll learn how to turn insights like this into tailored programmes that improve muscle repair, support connective tissue and optimise client outcomes. By the time you qualify, you’ll be ready to deliver training and nutrition solutions that drive real, measurable results.
Nutrition & Exercise Specialist/Master – Distance Study, In-Person & Live-Virtual
