Protein powders, BCAAs, collagen, and creatine – which do I choose?

Protein is important for maintaining/building muscle mass, immune function, cellular structure, sending signals throughout the body, and carrying out a variety of other chemical reactions. Protein is made up of 20 amino acids, including 9 essential and 11 non-essential amino acids. Essential amino acids cannot be made by our bodies and need to be consumed through our diet. A “complete protein” contains all 9 essential amino acids – i.e. meat, poultry, dairy, eggs, soy, and quinoa. “Incomplete proteins” do not contain all 9 essential amino acids, and include whole grains, nuts, seeds, pulses (legumes), and vegetables.

Most people are meeting their baseline protein needs – the current Recommended Dietary Allowance (RDA) is only 0.8 grams (g) of protein per kilogram (kg) of body weight daily. A 150-lb person (68 kg) needs approximately 55 grams of protein daily to meet their baseline needs. For those who are more active, or looking for changes in body composition, more protein is warranted. For example, endurance athletes need closer to 1.2-1.4 g/kg, and even more if they are adding in strength-based activity.

Ideally, we would meet our protein goals through food. But it’s understandable that it might be easier to add some supplemental protein to help meet increased needs in our busy lives. Supplementing with a few scoops of protein powder per day can be part of a solid performance diet.

Let’s dive into the differences between protein powders, BCAAs, collagen, and creatine.

Protein powders

Protein powder content can vary greatly. The most common sources are milk-based (whey, casein, or a blend of the two), egg white, collagen, meat-based (usually beef), soy, pea, rice, and hemp.  The type that you choose really depends on your goals and digestion. Whey, casein, egg white, soy, and rice/pea blends are all complete protein sources, which means they contain all essential amino acids. Some people may have allergies to milk, egg, or soy, ruling out these options. Others might have lactose intolerance and need to avoid the milk-based options. Vegetarians or vegans will want to stick to plant-based sources.

To make matters more confusing, powders can be concentrates, isolates, or hydrolysates. Concentrates are the least processed, but have more carbohydrate and fat compared with isolates, which go through an additional filtration process. This might make concentrates a better choice for someone who needs the extra carbohydrate/fat calories, but a worse choice for someone who is just looking for a high protein option. Hydrolysates have yet another step in processing, where the protein is broken down into smaller molecules, called peptides. Peptides are theoretically easier to digest/absorb because they are already partially broken down, but that is likely not necessary for most people.

Beyond the usual protein powders, there are additional supplements getting attention, such as BCAAs, collagen, and creatine.

BCAAs

Branched-chain amino acids (BCAAs) are essential amino acids that play a role in building/repairing muscle protein (muscle protein synthesis).  BCAAs include leucine, isoleucine, and valine. BCAA supplements are commercially available in powder and pill form, and are meant to increase the amount of amino acids in our bloodstream that can be used to build proteins. However, most people can meet their protein needs through diet (thereby meeting their BCAA needs) and there is no compelling evidence that taking more BCAAs than you need will get you any extra gains at this time, though studies are ongoing.

Collagen

Collagen is the primary structural protein found in connective tissue, such as bones, skin, tendons, and ligaments.  It can also be found in organs, blood vessels, and intestinal lining. While there are >20 types of collagen, the most common supplements on the market include collagen types 1, 2 and 3.

Collagen type 1 is the main collagen found in bone, ligaments, tendon, and skin, and plays a role in wound healing. Types 1 and 3 are the collagens typically found in hair, skin, and nails supplements, as they may have a benefit in improving skin elasticity. Type 1 collagen may moderately reduce pain and function in those with osteoarthritis, though evidence is limited.

Collage type 2 is the primary structural protein in cartilage. Type 2 collagen may improve stiffness, function, and pain for those with knee osteoarthritis. There is insufficient evidence to routinely recommend collagen supplementation for other uses, including joint pain, post-operative pain, and range of motion. Supplementing collagen peptides made from type 2 collagen may be useful for injury prevention and improved recovery given the potential to repair/strengthen connective tissue.

Collagen peptides are created by partially hydrolyzing (breaking down) collagen to form gelatin, then treating gelatin with proteinases (enzyme that breaks down protein) to form shorter peptides, which are easier for the body to absorb. Supplements are usually found as “hydrolyzed collagen peptides” and may come in powders, capsules, or liquids. The recommended dose is 10-15g either before or after a workout. Ideally, collagen peptides would be consumed with a source of vitamin C to help form collagen fibers in the body (such as oranges, bell peppers, kiwi, strawberries, tomatoes, broccoli, cantaloupe, grapefruit).

Creatine

Creatine is made from three amino acids (glycine, arginine, methionine) and is mainly stored in our muscles. Some foods naturally contain creatine, such as meat, fish, and dairy. Creatine is also made in our liver and kidneys. During high-intensity exercise, creatine helps to regenerate adenosine triphosphate (ATP), which helps enhance speed and power through quick energy production. Creatine also has a role in increasing lean muscle mass. There are also potential roles in muscle recovery after exercise and brain health. Creatine alone won’t build muscle – a solid diet and resistance exercise are needed as well.

Creatine is typically used in anaerobic applications, such as power sports, but is gaining interest in endurance sports. This is not necessarily for any aerobic benefit, but for the high-intensity aspects of a robust endurance training regimen, such as strength training, hill sprints, and intervals. Performance could potentially be improved by the power and speed benefits of creatine supplementation. Other benefits may come from quicker muscle recovery and improved storage of glycogen in skeletal muscle. While there are certainly pros, there are cons to consider. Creatine draws water into the muscles, which can cause short-term water retention. It can also cause mild bloating and abdominal discomfort, though this may be alleviated by taking creatine with food.

The most common and most well-researched supplement is creatine monohydrate, and the general recommendation is usually to take 5 g daily, right before or right after a workout. Most creatine supplements come in powder form, though newer products such as chews exist.

So which do I choose?

Everyone’s least favorite answer: it depends. It’s important to consider your training plan and personal goals when choosing a supplement. Are you trying to meet your basic protein needs? Change your body composition? Recover from injury? Train for your next race?

Empowered Nutrition ME is here to help! Working 1:1 with a dietitian can help guide these decisions based on your individualized needs. Book a consultation today!

Resources

https://www.health.harvard.edu/exercise-and-fitness/what-is-creatine-potential-benefits-and-risks-of-this-popular-supplement

https://naturalmedicines.therapeuticresearch.com/Data/ProMonographs/Collagen-Type-I-native

https://naturalmedicines.therapeuticresearch.com/Data/ProMonographs/Collagen-Type-II-native

https://naturalmedicines.therapeuticresearch.com/Data/ProMonographs/Collagen-Peptides

https://www.jessicathesportsrd.com/post/without-vitamin-c-that-collagen-supplement-you-re-taking-is-useless

https://www.jessicathesportsrd.com/post/fast-facts-about-creatine

https://www.precisionnutrition.com/how-to-choose-protein-powder