Whey Protein vs. Collagen in Your Coffee

You're scrolling Instagram between feeding sessions, and there it is again—another influencer stirring collagen into her coffee, promising glowing skin and strong nails. Meanwhile, the fitness accounts swear by whey protein for "gains." And somewhere in the middle of all this, you're pregnant or postpartum, just trying to figure out:

Does this stuff actually count toward my protein goals? And how much protein do I even need right now?

Let's break this down—because understanding the difference between these two popular supplements can help you make choices that actually serve your body during this demanding season of life.

The Complete vs. Incomplete Protein Story

Here's the fundamental difference that changes everything: whey protein is a complete protein, and collagen is not.

A complete protein contains all nine essential amino acids—the ones your body can't make on its own and must get from food. Your body needs all nine of these building blocks to build muscle, repair tissue, support your immune system, and grow a baby.

Whey protein, derived from milk during cheese production, delivers all nine essential amino acids. It's particularly rich in branched-chain amino acids (BCAAs), especially leucine, which plays a starring role in muscle protein synthesis.

Collagen, on the other hand, is missing tryptophan—one of those essential nine—making it an incomplete protein. It's also low in several other essential amino acids. What collagen IS rich in are three specific amino acids: glycine, proline, and hydroxyproline. These are the building blocks your body uses to make its own collagen—the structural protein in your skin, joints, tendons, and bones.

So Should Collagen "Count" Toward Your Protein Goals?

This is where it gets nuanced.

Some practitioners say don't count collagen toward your protein macros at all because it's incomplete. Others argue that as long as you're eating a variety of other protein sources throughout the day, the amino acids from collagen still contribute to your overall intake.

My take: If collagen is your only protein source, that's a problem. But if you're eating eggs at breakfast, chicken at lunch, and Greek yogurt as a snack—and then adding collagen to your coffee? Those amino acids are absolutely contributing to your body's protein pool. Just don't let collagen be doing the heavy lifting… and consider adding whey if you are talking about taking protein after a workout.

Think of it this way: Collagen is like a specialty tool—great for specific jobs (skin, joints, connective tissue) but not meant to be your whole toolbox.

What Collagen Is Actually Good For

Collagen's unique amino acid profile means it excels at supporting things that whey doesn't specifically target:

Skin elasticity: Research shows collagen supplementation can improve skin hydration and reduce visible signs of aging. During pregnancy, when your skin is stretching in ways you never imagined, supporting collagen production from the inside out may help.

Joint health: Those pregnancy hormones (hello, relaxin!) that loosen your ligaments? Collagen supports the connective tissue that's working overtime right now.

Gut lining: Glycine and glutamine in collagen support the integrity of your intestinal lining—something that matters for nutrient absorption and overall digestive comfort.

Postpartum recovery: Whether you delivered vaginally or via cesarean, your body has healing to do. Collagen's amino acids support tissue repair.

Hair and nails: That postpartum hair shedding? While collagen won't stop it (it's hormonally driven), supporting regrowth with collagen's building blocks doesn't hurt.

What Whey Protein Excels At

Whey's complete amino acid profile and rapid absorption make it the winner for:

Muscle building and maintenance: That high leucine content triggers muscle protein synthesis more effectively than collagen.

Meeting overall protein needs: When you need to hit a protein target, whey delivers complete nutrition per scoop.

Post-workout recovery: Its fast absorption makes it ideal after exercise.

Blood sugar balance: Protein helps stabilize blood sugar, and whey's complete profile does this effectively.

The trade-off? Some people find whey harder to digest, especially if they have any lactose sensitivity. And it doesn't offer the targeted joint, skin, and gut benefits that collagen provides.

How Much Protein Do You Actually Need During Pregnancy?

Here's where the research gets interesting—and where the official recommendations may be falling short.

The current RDA: The official recommendation is 1.1 grams of protein per kilogram of body weight per day during pregnancy (roughly 71 grams for an average-sized woman). In the first trimester, needs are similar to pre-pregnancy levels at about 46 grams daily.

But here's the catch: These recommendations were last updated in 2002 and are based on limited research. A groundbreaking 2015 study using more sophisticated measurement techniques found that actual protein needs during pregnancy may be significantly higher:

Early pregnancy (before 20 weeks): approximately 1.2 g/kg/day—that's about 83 grams for a 150-pound person

Late pregnancy (after 20 weeks): approximately 1.5 g/kg/day—closer to 100+ grams for a 150-pound person

The American Pregnancy Association suggests a target range of 75-100 grams per day for all pregnant women, which aligns more closely with this newer research.

Why does this matter? Protein isn't just building your baby's cells and organs—it's supporting your expanding blood volume, growing your uterus and breast tissue, building the placenta, and producing amniotic fluid. That's a lot of construction happening simultaneously.

And If You're Breastfeeding?

The recommendation increases to an additional 25 grams per day above baseline—so roughly 71-95+ grams daily. You're literally making food from your body, so this makes sense.

And this is WITHOUT working out… if you are working out (which, ask me about it- you absolutely should be), you should increase that protein goal to closer to 130g a day depending on your weight.

Getting Enough Protein (Without Stress)

Here's the good news: Most American women already meet the baseline RDA for pregnancy protein. But if you're aiming for the higher, research-supported ranges—or if food aversions are making eating challenging—here are practical strategies:

Center every meal around protein. Instead of thinking "What sounds good?" start with "What's my protein source?" Then build around it.

Don't skip breakfast protein. Two eggs deliver about 12 grams. Add a side of Greek yogurt (another 15-17 grams) and you're starting strong.

Make snacks work harder. Cheese sticks, cottage cheese, nuts, hummus with veggies, or a protein smoothie all contribute.

Use protein supplements strategically. A scoop of whey in your smoothie can add 20-25 grams. Collagen in your coffee adds 10-15 grams of amino acids (just don't rely on it as your primary source).

Best Complete Protein Sources for Pregnancy

Chicken breast: 26 grams per 3 oz

Salmon: 17 grams per 3 oz (plus omega-3s for baby's brain)

Lean beef: 22 grams per 3 oz (plus iron and B12)

Eggs: 6 grams each (plus choline for brain development)

Greek yogurt: 15-17 grams per cup

Cottage cheese: 14 grams per half cup

Lentils: 9 grams per half cup (combine with grains for complete amino acid profile)

Tofu: 10 grams per half cup

Are Collagen and Whey Safe During Pregnancy?

Both collagen and whey are generally considered safe during pregnancy and breastfeeding. Here's what to know:

Collagen: Because it's simply a source of amino acids—the same building blocks found in the protein foods you're already eating—collagen is generally considered safe. Research supporting daily doses of 2.5-15 grams of hydrolyzed collagen shows no safety concerns (though these studies weren't specifically conducted on pregnant populations).

Whey: As a naturally occurring protein from milk, whey is also considered safe. Choose products that are third-party tested and free of unnecessary additives.

One note on collagen sources: Some sources recommend avoiding marine (fish-based) collagen during pregnancy due to potential contaminant concerns, suggesting bovine (cow-based) collagen as the safer choice. Look for products from grass-fed, pasture-raised sources when possible.

As always, discuss any new supplements with your provider, especially during pregnancy.

The Bottom Line

Collagen and whey protein aren't competitors—they're teammates with different positions.

Choose whey when you need to meaningfully boost your protein intake, support muscle maintenance, or want a complete protein source in smoothies or shakes.

Choose collagen for targeted support of skin, joints, gut health, and postpartum tissue repair—AND as a bonus protein boost when you're already meeting your needs through food and/or complete protein supplements.

Use both if it fits your routine and budget—they complement each other well.

And if stirring collagen into your morning coffee makes you feel like you're doing something good for your body? You are. Just make sure you're also prioritizing complete proteins throughout your day—your body is doing remarkable work right now, and it deserves the full spectrum of amino acids to do it well.

Your body knows how to grow, birth, and feed a baby. Your job is to give it the raw materials it needs.

Love,

Emily