Collagen, whey and pea protein for muscle building in older men
What it found
In 31 older men, adding whey or pea protein to meals raised muscle protein synthesis, but adding collagen protein did not.
The study lasted 15 days.
What they found
Studies in people
Muscle protein synthesis
Muscle protein synthesis rose by about 9% with whey and pea protein compared with the recommended daily amount. It stayed the same with collagen.
Amino acids in blood
After breakfast plus supplement, blood levels of leucine, branched-chain amino acids and essential amino acids were higher with whey than with collagen or pea at several time points. Pea was higher than collagen for leucine and branched-chain amino acids at 60 minutes.
Anabolic signaling
Signals that trigger muscle protein building (mTORC1 and rpS6) increased after the supplement compared with before, regardless of which protein was given.
Blood sugar and insulin
Blood sugar and insulin changed over time after meals, but there were no differences between the protein groups.
Protein intake
During the supplement phase, daily protein intake was about 60% higher than the recommended daily amount, reaching about 1.3 g per kg of body weight.
Physical activity
Physical activity levels did not differ within or between groups during the study.
What the authors conclude
“Our findings demonstrate that supplemental protein provided at breakfast and lunch over the current RDA enhanced anabolic signaling and integrated MPS in older males; however, the source of additional protein may be an important consideration in overcoming age-related anabolic resistance.”
Also in their conclusions
- They conclude that the recommended daily allowance for protein was not enough to support higher rates of muscle protein synthesis in older adults.
- They say that increasing daily protein intake with higher-quality proteins like whey and pea, but not collagen, at breakfast and lunch can help boost muscle protein synthesis.
- They suggest that consuming protein closer to expert consensus recommendations may help preserve muscle mass with age and extend healthspan.
How it was done
Older people lose muscle mass with age, partly because their muscles respond less well to protein. The authors wanted to see if eating more protein than the recommended daily amount, from different sources, would help build muscle.
Thirty-one healthy older men (average age 72) ate a controlled diet with protein at the recommended daily amount for 7 days. Then, for another 7 days, they were split into three groups and given an extra 50 g per day of either whey, pea or collagen protein, taken as 25 g at breakfast and 25 g at lunch. Muscle biopsies and blood samples measured muscle protein synthesis and amino acid levels.
What it can’t tell you
- This study only included older men, so the results may not apply to women or younger people.
- The study lasted only 15 days, so it cannot show whether these changes in muscle protein synthesis lead to lasting differences in muscle mass or strength.
- Muscle protein breakdown was not measured, so the full picture of muscle balance is not known.
Who paid
- Authors work at
- McMaster University, Canada; University of Ottawa, Canada
The paper
- Title
- The effects of whey, pea, and collagen protein supplementation beyond the recommended dietary allowance on integrated myofibrillar protein synthetic rates in older males: a randomized controlled trial
- Type
- Randomised controlled trial
- Evidence
- Studies in people
- Summarised from
- Full text
- Cite
- McKendry J, Lowisz CV, Nanthakumar A, et al (2024). The effects of whey, pea, and collagen protein supplementation beyond the recommended dietary allowance on integrated myofibrillar protein synthetic rates in older males: a randomized controlled trial. The American journal of clinical nutrition. doi:10.1016/j.ajcnut.2024.05.009Free full textPubMed 38762187DOI
Summary written 26 Sep 2026. Check it against the paper before it changes what you eat. How we summarise papers · Report an error