AMA #19: Collagen vs. Whey Protein, Creatine, Smelling Salts, Stimulants & More | Huberman Lab • Podcast Notes (2025)

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Intro

• In this AMA episode, Dr. Andrew Huberman (@hubermanlab) explains why whey protein is better for building muscle, how collagen can improve skin health, and how whey protein might cause acne in some people
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00:03:48 – Protein Sources

• 1st question: Is there a distinct health advantage to using bone broth or collagen protein versus whey protein?
• Huberman has covered this with Dr. Layne Norton before, so check out the notes here
• Protein is one of the 3 macronutrients (proteins, carbs, fats), but not all proteins are equal
• Differences in protein sources depend on:
  • Bioavailability (how easily the body absorbs it)
  • Amino acid content (especially leucine)
• Leucine:
  • Essential amino acid (must come from food)
  • Important for muscle growth, repair, and protein synthesis
  • Found in high amounts in whey protein, beef, chicken, eggs, etc.
  • Lower in collagen protein and some bone broths

00:05:18 – Comparing Whey Protein, Bone Broth, & Collagen

• A quality whey protein is a better choice for protein than bone broth or collagen protein
• Whey protein is superior for:
  • Muscle growth
  • Strength gains
  • Muscle repair (post-exercise or otherwise)
  • Protein synthesis (even without intense exercise)
• Resistance training and dietary protein (especially high-leucine proteins) are recommended
  • Resistance training doesn’t have to be heavy; near or to failure is key
• Bioavailability and leucine content make whey protein better than bone broth/collagen for muscle building
• Bone broth/collagen:
  • Lower leucine, lower essential amino acid profile
  • Still valuable for skin health
  • Shown to improve skin elasticity and appearance with 15g/day over ~2 weeks
  • Effects are significant but not dramatic
  • Contains calories (protein and sometimes fat, rarely carbs)
  • Check the packaging for other ingredients

00:10:08 – Protein Intake Recommendations

• Protein intake goals:
  • ~1g per pound of body weight or lean body weight
  • Example: 100-220 lbs = ~100-220g of protein per day (depending on goals)
• Protein sources:
  • 60-70% from whole foods (lean meats, chicken, eggs, fish)
  • Vegetarians: combine sources (beans + rice) for essential amino acids
  • Casein (milk protein) is another option
  • 30-50% from powders (whey or other supplements) if needed
• Whey protein options:
  • Minimal/no carbs (some have sweeteners like stevia)
  • Vary in cost, flavor, and mixability (find what works for you)
• Bone broth/collagen counts toward daily protein, but doesn’t scale as well for muscle building
  • Use collagen for skin benefits (~15g/day)
  • Bone broth may have leucine, but not as high as whey

00:14:22 – Whey Protein & Skin Health

• “One of the things that has been shown to contribute to acne in some people is having a high leucine content in the diet.”
• Whey protein might cause acne for some due to high leucine (increased mTOR activity)
• There is no direct evidence that whey improves skin health
  • Collagen/bone broth is better for skin elasticity
• If you have acne:
  • Remove whey protein for a few days/weeks to see if acne improves
  • Women may experience acne flare-ups at certain menstrual cycle phases due to mTOR/hormone interactions
• Be a “scientist of yourself”:
  • Track how your body reacts to different proteins
  • If whey causes stomach issues or acne, try casein or other proteins
  • Adjust protein intake based on individual needs (e.g., lower during acne-prone phases)

Huberman Lab : bone broth, collagen, creatine, protein intake, whey protein
Notes By Dario