Tracking your macros can feel like finding your way out of a maze. There’s a lot of information to sort through, which can get overwhelming quickly. In the quest for better health, fitness, or body composition, following a precise plan can help you reach your goals faster. Collagen is a popular supplement among those looking to improve their nutrition, but when it comes to tracking macros, does collagen count toward protein? How to Hit Your Macros? In this article, we'll address the question, "Does collagen count towards protein macros," and explore the impact of including collagen in your diet when tracking your protein intake. If you're looking for an effective way to track your protein macros, check out Calorie AI's macro tracker. It will help you accurately track your protein intake to optimize muscle growth and recovery.
Collagen is the most abundant protein in the human body. It acts like a scaffold, providing structure and strength to:
Collagen also supports tissues such as blood vessels and organs, helping them withstand stretching and other forces.
There are many types of collagen, but type I is the most prevalent in the human body. Research suggests collagen may help improve skin elasticity and hydration and decrease joint pain by supporting cartilage structure.
All proteins, including collagen, are made of smaller units called amino acids. When we eat something that contains protein, be it a steak or a soybean, our bodies take it apart and use the amino acids to build whatever proteins we want, such as muscle fibers, digestive enzymes, or, yes, connective tissue.
Some evidence suggests that sometimes, collagen peptides, short chains of amino acids, aren’t fully broken apart when we eat them. It’s also possible that one of the amino acids in collagen, hydroxyproline, acts as a signal to our bodies to make more of our collagen.
This is why I’m open to the possibility that collagen powder might be a helpful supplement, not just a second-rate protein powder. I take a collagen supplement, hoping it may benefit my joint health. That said, I’m entirely okay with the possibility that I’m wrong, and it’s a placebo, and I’ve wasted my money. We can all take a frivolous gamble now and then.
So, does collagen count as protein?
Collagen is a protein, but it is classified as an incomplete protein. Nine amino acids our bodies require are essential, meaning they must be obtained through dietary sources.
A complete protein contains all nine essential amino acids found in:
Past nutritional guidance suggested that vegetarians needed to combine incomplete proteins, such as pairing rice with beans, to obtain all essential amino acids; research now indicates that consuming a diverse range of protein sources generally provides sufficient amino acid intake.
A 2019 study published in Nutrients examined the role of collagen in dietary protein intake. Since collagen lacks tryptophan, a key essential amino acid, the study sought to determine how much collagen one could consume while still meeting tryptophan requirements from other sources.
The findings suggest that collagen can safely constitute up to 36% of total protein intake without compromising amino acid balance.
This means collagen can contribute to your overall protein intake, provided you consume sufficient high-quality protein from other sources. Even with a relatively low daily protein intake of 60 grams, considered the lower end of the recommended range, you could incorporate 20 grams of collagen while obtaining the remaining 40 grams from sources such as:
Additional tryptophan can be sourced from foods like quinoa, oats, and pumpkin seeds, ensuring a well-balanced diet for those looking to optimize their intake.
Scientific research offers valuable insights into collagen’s role in protein intake. A study published by the National Center for Biotechnology Information found that collagen peptides contributed to muscle mass increases in aging mice. While this is a compelling finding, it is essential to note that the mice were also fed a well-balanced diet.
The key takeaway? Collagen may support muscle maintenance and enhance muscle mass, particularly when incorporated into a nutritionally diverse diet. If you are supplementing with collagen while consuming a variety of complete protein sources, it can contribute to your overall protein intake.
Context matters. The study underscores the importance of a balanced diet—collagen alone is insufficient for meeting all essential amino acid needs. While these findings provide valuable insights, human metabolism differs from mice’s, making direct comparisons difficult.
Collagen can be a valuable addition to your protein intake, but it should complement—not replace- complete protein sources. Achieving the right dietary balance is essential. As nutritional science continues to evolve, each study adds a new piece to the puzzle, enhancing our understanding of optimal protein consumption.
Understanding nutrition labels can be tricky, especially when it comes to collagen. You might see a protein bar or cookie with a high protein count without realizing that a significant portion comes from collagen.
Not all protein sources are equal in quality, which is why the Protein Digestibility Corrected Amino Acid Score (PDCAAS) is used.
PDCAAS is a method used to assess protein quality by measuring both amino acid composition and digestibility, providing a score between 0 and 1. The higher the score, the more effectively the body can utilize the protein. Complete proteins like whey and soy typically score a 1, meaning they contain all essential amino acids and are easily digested.
Collagen scores zero because it lacks tryptophan and has lower levels of certain essential amino acids. This underscores why collagen is not classified as a complete protein and should be used as a supplement rather than a primary protein source.
As consumers become more health-conscious, using PDCAAS in labeling is gaining traction. When applied, it adjusts the protein content on nutrition labels to reflect how much protein your body can fully utilize.
For example, in my collaboration with PEScience to create a protein pancake mix, we used PDCAAS for honest labeling. While the product contains 19 grams of total protein, the adjusted score reflects 15 grams on the label to provide a more accurate representation of usable protein.
As labeling practices evolve, more products will begin using PDCAAS for transparency, making it easier to track actual protein intake. I recommend following the nutrition label as-is, whether the protein comes from collagen or other sources—keeping it simple is often the best approach.
So, we’ve established that collagen isn’t a complete protein because it lacks certain essential amino acids, but what if we could fill those gaps? That’s where amino acid supplementation comes in. By pairing your collagen intake with an amino acid supplement, you can ensure your body gets all the essential amino acids needed to function at its best.
A well-rounded diet should always be your first line of defense over supplements. If you struggle to get all your amino acids from your diet, supplements can certainly help.
The most common amino acid supplements are BCAAs (Branched-Chain Amino Acids) and EAAs (Essential Amino Acids). Each serves a different purpose in supporting muscle function and overall health. Understanding their differences is key to choosing the right supplement for your needs.
BCAAs consist of three of the nine essential amino acids:
These amino acids are crucial for muscle development and maintenance, making BCAAs particularly popular among athletes and fitness enthusiasts.
In contrast, EAAs include all nine essential amino acids:
Since EAAs contain all the amino acids found in BCAAs, plus six additional ones, they provide a more comprehensive amino acid profile.
Regarding supporting collagen synthesis specifically, EAAs are the better choice. Why? Because collagen is deficient in several essential amino acids, including tryptophan, which is present in EAAs but absent in BCAAs. By supplementing with EAAs, you can ensure your body receives the full spectrum of essential amino acids required for optimal function and collagen support.
While supplements can be beneficial in certain circumstances, obtaining your nutrients from whole foods is always ideal. Rich sources of EAAs include:
Be sure to prioritize these in your diet.
If you find it challenging to get all the essential amino acids through food alone, EAA supplements can be a valuable addition to your routine.
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