{"id":2359735,"date":"2026-02-23T15:46:28","date_gmt":"2026-02-23T14:46:28","guid":{"rendered":"https:\/\/www.livebetter.eu\/?p=2359735"},"modified":"2026-04-17T10:16:41","modified_gmt":"2026-04-17T08:16:41","slug":"whey-protein-essential-amino-acids-or-collagen","status":"publish","type":"post","link":"https:\/\/www.livebetter.eu\/en\/proteine-whey-aminoacidi-essenziali-o-collagene\/","title":{"rendered":"PROTEIN, WHEY, ESSENTIAL AMINO ACIDS, OR COLLAGEN?"},"content":{"rendered":"

PROTEIN, WHEY, ESSENTIAL AMINO ACIDS, OR COLLAGEN?<\/strong><\/p>\n

This is the ultimate in-depth look at protein: we will go over why protein is essential for healthy living, how much you need to take in, and whether you need to supplement whey, collagen, or essential amino acids. Finally simple menus to easily get to 100 g of protein a day!<\/p>\n

To further explore the topic of protein supplementation I point out the very interesting ebook \u201cProtein powder and essential amino acids<\/a>\u201d by Dr. Manuela Rigo, nutritional biologist.<\/p>\n

Brief summary
\n<\/strong>Our body continually renews the proteins of which it is made.
\nTo do this it needs to receive essential amino acids through food, otherwise it gets them from muscle, consuming muscle mass.
\nAnimal proteins contain more essential amino acids than plant proteins. They also contain more micronutrients. For this reason they are considered high-quality proteins.
\nOptimal protein intake is 1.2-1.6 grams of protein per kg of body weight.
\nThere is no upper limit of protein. The body can handle as much as 3.5 to 4.3 g per kg body weight.
\nNitrogen catabolites are not a problem for people without renal or hepatic insufficiency.
\nIf protein intake is achieved through diet, it is not necessary to supplement because foods also provide micronutrients.
\nWhey are ranked among the best proteins in existence because they are so rich in essential amino acids and leucine. They also contain minerals.
\nCollagen is different from all other proteins (see table below) so if you do not consume foods that contain it, it makes sense to take collagen powder.<\/p>\n

<\/div>\n

WE ARE MADE OF PROTEIN
\n<\/strong>The human body of an adult is composed of:
\n60\/64% water
\n18\/20% fat
\n15\/18% protein
\n5\/7% minerals
\n1% carbohydrates<\/p>\n

Fat is our energy reserve, whereas protein makes up our very body:
\nmuscles
\nConnective tissue (bones, skin, tendons, ligaments, cartilage)
\norgans
\nblood
\nskin
\nenzymes, hormones, antibodies<\/p>\n

The most abundant protein is collagen, about 25\/30% of all body proteins.<\/p>\n

<\/div>\n

WHAT ARE PROTEINS
\n<\/strong>Proteins are molecules made up of many amino acids. A protein is similar to a pearl necklace, where the pearls are the amino acids. In order for the protein to function, it must take on a certain three-dimensional shape.<\/p>\n

<\/div>\n

PROTEIN RENEWAL
\n<\/strong>Our body continuously renews proteins: it degrades (disassembles) old ones and synthesizes (builds) new ones. In this way we always have new, well-functioning proteins.<\/p>\n

<\/div>\n

PROTEIN SYNTHESIS
\n<\/strong>To synthesize new proteins, the body uses:
\n\u201cOld\u201d amino acids derived from protein degradation
\n\u201cnew\u201d amino acids produced by the body or introduced through the diet<\/p>\n

<\/div>\n

ESSENTIAL AND NON-ESSENTIAL AMINO ACIDS
\n<\/strong>Essential amino acids are those that our body cannot produce and therefore must be supplied by the diet. If you do not take protein that provides sufficient amounts of essential amino acids, your body will take the amino acids it needs from your muscles. This results in the loss of muscle mass. Today we know that muscle mass is essential for healthy living and aging. Therefore, it is essential to eat high-quality protein that provides adequate amounts of essential amino acids.<\/p>\n

<\/div>\n

PROTEIN QUALITY
\n<\/strong>The most modern method of assessing the quality of a protein nutritionally is the DIAAS = Digestible Indispensable Amino Acid Score, which in a protein assesses: how many essential amino acids it contains and the ease of digestion (the easier it is to digest, the more amino acids are absorbed).<\/p>\n

Values above 100 \u2192 high quality protein
\nValues between 75 and 99 \u2192 good quality
\nValues below 75 \u2192 limiting quality<\/p>\n

Milk powder 144
\nBacon 142
\nConcentrated milk protein 141
\nPork loin 139
\nWhey concentrate 133
\nRaw ham 133
\nRibeye (rib eye) 130
\nWhey isolate 125
\nEggs 122
\nBeef Jerky 120
\nSalami 120
\nSoybean meal 105
\nGround Beef 99<\/p>\n

DIAAS values of all proteins are not yet present, here<\/a> a fairly extensive list can be found.<\/p>\n

Caution: if the goal is muscle synthesis, one must also take into account the content of leucine<\/a> of the meal: at least 2.5 g (3 g for over 65).<\/p>\n

<\/div>\n

ANIMAL AND VEGETABLE PROTEINS
\n<\/strong>In the paper with the scientific basis (1) of the new U.S. guidelines Don Layman, one of the world's leading researchers on proteins and amino acids, analyzes the quality of proteins.<\/p>\n

Brief summary:
\n- When plant protein increases in the diet, protein intake and protein quality decrease
\n- Animal proteins contain 3-4 times more essential amino acids than legumes
\n- you can get the same amount of essential amino acids with plant proteins, but you consume more calories
\n- Animal protein contains more nutrients: vitamin A, D and B12, zinc, iron, selenium, phosphorus
\n- To achieve the recommended protein intake 1.2-1.6 g\/kg and remain within caloric limits, at least 50% of the protein must be of animal origin<\/p>\n

Important clarifications
\nProtein intake can be derived at 100% from animal protein
\nRecommended animal protein: red and white meat (including pork), poultry, fish, eggs, and dairy products<\/p>\n

<\/div>\n

HOW MUCH PROTEIN PER DAY
\n<\/strong>The most recent guidelines, based on the most solid and modern scientific evidence, are the U.S. guidelines (2) published in January 2026, which recommend 1.2 to 1.6 g of protein per kg of body weight (understood as body weight).<\/p>\n

Weight 60 kg, protein intake 72 -96 g*
\nWeight 80 kg, protein intake 96 - 128 g*
\n*actual protein content of the food.<\/p>\n

Actual protein content in 100 g of raw food
\n100 g eggs = 12.5 g protein = 143 kcal
\n100 g beef = 23 g protein = 132 kcal
\n100 g chicken = 21.23 g protein = 114 kcal
\n100 g sea bream = 18.9 g protein = 105 kcal
\n100 g parmesan = 32.4 g protein = 397 kcal
\n100 g cow\/sheep ricotta = 8.8\/9.5 g protein = 146\/157 kcal
\n100 g cow\/wheat whole yogurt = 3.8\/6.4 g protein = 66\/115 kcal
\n100 g soybean flour = 36.8 g protein = 469 kcal
\n100 g cooked lentils (dried) = 6.9 g protein = 109 kcal
\n100 g tofu = 8 g protein = 76 kcal<\/p>\n

<\/div>\n

MAXIMUM PROTEIN LIMIT
\n<\/strong>The Fifth Revision of the LARNs (3) published in July 2025 states \u201cscientific evidence does not allow the maximum tolerable intake level (UL) to be defined.\u201d So today we do not know with absolute certainty whether there is a maximum intake limit for protein. The new US guidelines tell us that protein can make up 10 to 35% of daily energy intake.<\/p>\n

Based on caloric intake, 35% of protein is equivalent to:
\n1500 kcal = 131 g protein
\n2000 kcal = 175 g protein
\n2500 kcal = 219 g protein<\/p>\n

If, on the other hand, we consider the urea cycle (4), that is, our body's ability to dispose of urea (the waste product of protein metabolism), the daily limits would be:
\n60 kg = 210 \u2013 258 g proteine (3,5 \u2013 4,3 g\/kg)
\n80 kg = 285 \u2013 365 g proteine (3,5 \u2013 4,6 g\/kg)
\nNonostante questi numeri i ricercatori stimano che il limite assolutamente sicuro sia: 3,5 g di proteine per kg di peso (forma).<\/p>\n

It is apparent that the amount of protein 1.2-1.6 g per kg of body weight (body weight) is completely safe for healthy people. In contrast, people with moderate or severe renal insufficiency, liver failure or genetic defect of the urea cycle must limit the amount of protein precisely because they cannot properly manage urea elimination.<\/p>\n

<\/div>\n

DO TOO MANY PROTEINS HARM YOU?
\n<\/strong>The 2005 edition of the U.S. Dietary Guidelines (5) in the section \u201chigh-protein diets\u201d (page 841) lists the main problems associated with high protein consumption. Here are the exact words of the document:<\/p>\n

Osteoporosis
\n<\/strong>Recently it has been concluded that there is no need to decrease protein intake. On the contrary, low protein intake leads to bone loss while higher protein intake increases calcium intake, and if we have sufficient calcium, no bone loss occurs.<\/p>\n

Kidney failure
\n<\/strong>Scientific observations suggest that lower protein intake decrease<\/strong> renal function. It is therefore concluded that the protein content of the diet is not responsible for the progressive age-related decline in kidney function.<\/p>\n

\u00a0<\/strong><\/p>\n

NITROGEN CATABOLITES: ARE THEY A PROBLEM?
\n<\/strong>Nitrogen catabolites are the \u201cwastes\u201d the body produces when it eliminates amino acids it no longer needs. These amino acids to be disposed of come from the proteins that are renewed daily or from the diet.<\/p>\n

The main nitrogen catabolite is urea, which is eliminated with urine. The urea production process has a limit, but it is high and would allow us to consume large amounts of protein (4):
\n60 kg = 210 - 258 g protein per day
\n80 kg = 285 - 365 g protein per day<\/p>\n

For healthy people, nitrogen catabolites are not a problem. Instead, they become a problem when the body cannot eliminate them well, liver or kidney failure (moderate or severe), rare genetic defects of the urea cycle.<\/p>\n

<\/div>\n

PROTEIN SUPPLEMENTATION: IS IT NECESSARY?
\n<\/strong>If our diet allows us to reach our protein requirements, there is no need to supplement.<\/p>\n

The most commonly used products as protein supplements are:
\nwhey, whey protein
\nEssential amino acids (there are plenty of essential amino acid supplements, including MAPs)<\/p>\n

CAUTION: When taking essential amino acids to make up for the absence of protein in a meal, it is essential to check that the recommended dose contains the amount of leucine needed to jump-start muscle synthesis: 2.5 g (3 g over 65). Example: taking 2.5 g of leucine with MAPs requires 13 tablets (the inventor of MAPs advises<\/a> to take a maximum of 10 tablets, after 2 hours more can be taken)<\/p>\n

<\/div>\n

WHAT ARE WHEY
\n<\/strong>The liquid that remains after cheese production is called whey. Whey has been used to make cottage cheese for centuries, and whey, the whey protein, has also been made for fifty years.<\/p>\n

Whey production process:
\n- Separation of the fat present in the serum by centrifugation
\n- Ultra filtration: whey is pumped through a membrane with very small pores that separates protein from mineral salts and lactose
\n- spray drying: what remains from filtration, the liquid protein fraction, is sprayed inside a room where there is very hot air that evaporates the water leaving only the protein powder<\/p>\n

This is the process to obtain whey concentrates, which contain 75\/80% protein.<\/p>\n

There are two other types of whey:
\nIsolate: these are further filtered to increase the protein content (90%) and almost totally eliminate lactose and minerals.
\nHydrolyzed: through the hydrolyzation process, whey is \u201ccut\u201d into smaller molecules, as if predigested.<\/p>\n

Whey isolate and hydrolyzed cost at least 50% more than concentrates but do not provide a greater benefit than 50%. They simply contain more protein and less lactose (they also exist lactose-free).<\/p>\n

Whey is among the best proteins in existence because it has an amino acid content very close to human requirements, is highly digestible, and is the food with the highest leucine content (Better Whey contains about 12 g of leucine per 100 g of product).<\/p>\n

CAUTION: Small amounts of caseins are present in whey. Better whey contains about 2-3% caseins. Isolated whey contains less caseins because they are further filtered, but they are still present.<\/p>\n

20 grams of Better Whey provides 16 g of protein and 2.5 g of leucine
\n24 grams of Better Whey provides 18 g of protein and 3 g of leucine<\/p>\n

<\/div>\n

WHEY, INSULIN AND MUSCLE SYNTHESIS
\n<\/strong>Whey contains amino acids that stimulate insulin production. For muscle synthesis, the insulinemic effect of whey is beneficial because insulin is the body's most important \u201canabolic\u201d hormone: it promotes protein synthesis in tissues, and particularly in muscle. In other words, insulin \u201cturns on\u201d the cellular machinery responsible for protein production and at the same time activates mechanisms to reduce protein degradation, promoting and supporting muscle protein synthesis in a coordinated and positive manner.<\/p>\n

However, the insulinemic effect of whey may not be ideal instead in individuals with insulin resistance, metabolic syndrome, or diabetes, precisely because of the excessive stimulus due to insulin. Clearly, if they are consumed occasionally, they are not a problem.<\/p>\n

Even in strict ketogenic diets, too much insulin spiking could interfere with ketosis (albeit transiently).<\/p>\n

<\/div>\n

DOES WHEY GO INTO PROTEIN SYNTHESIS AT 16%?
\n<\/strong>Some commercial communications related to essential amino acid supplements claim that whey goes into protein synthesis at 16%, but do not provide scientific evidence to support this. I tried to request them but received no response.<\/p>\n

In a very relevant study \u201cProtein, which is best?\u201d (6) the whey protein synthesis is 92%. In this study the protein evaluation index used is NPU (Net Protein Utilization) which is now outdated because the study is from 2004. Today the method for assessing protein quality is DIAAS.<\/p>\n

<\/div>\n

WHEY OR ESSENTIAL AMINO ACIDS?
\n<\/strong>Essential amino acids have historically been used in body building to take in a very high amount of protein. Normal populations can achieve protein requirements simply through diet.<\/p>\n

Essential amino acids are produced by industry through microbial fermentation.<\/p>\n

Whey, on the other hand, is a food extracted from milk. In addition to amino acids, they also contain potassium, calcium, phosphorus and magnesium.<\/p>\n

In general, it is best to take foods, as they also provide micronutrients that are essential for health. This chart shows the calories needed to provide the body with 1\/3 of the daily requirements of vitamin A, B12, folic acid, calcium, iron and zinc. The fewer calories needed the more nutritious the food. Liver is by far the most micronutrient-rich food in existence. The graph also shows that animal foods are more nutritious than plant foods.<\/p>\n

\"\"<\/p>\n

COLLAGEN: DIFFERENT FROM ALL OTHER PROTEINS
\n<\/strong>Collagen contains amino acids in very different proportions from other proteins; it is very rich in:
\nglycine +500%
\nproline +200%<\/p>\n

Grams of amino acids contained in 100 g of PROTEIN, not food. What it means.<\/p>\n

100 grams of eggs contain 12.4 g of protein; the amino acid content shown in this table is found in 806 g of eggs.
\n100 grams of protein is equivalent to:
\n108 g of collagen
\n132 g of whey concentrate 76% protein
\n459 g of beef<\/p>\n

This graph clearly shows why collagen is different from all other proteins: it contains very different amounts of amino acids. Compared to other proteins it contains MUCH higher amounts of glycine, proline, hydroxyproline, and alanine and much lower amounts of all the other amino acids. Collagen is by far the richest food in glycine. But why is this important?<\/p>\n

\"\"<\/p>\n

<\/div>\n

EVOLUTION
\n<\/strong>During evolution, for more than two million years, our ancestors consumed foods rich in collagen and thus glycine. Our body Does not produce all the glycine needed<\/a>\u00a0to its needs, and perhaps the reason is this: during evolution, glycine was introduced in good quantities through food. This is no longer the case today: theand animal and vegetable proteins that we eat are low in glycine<\/strong>, only collagen is rich in it (see table above). For this reason it is important to re-insert it into one's diet.<\/p>\n

<\/div>\n

WHY GLYCINE IS IMPORTANT
\n<\/strong>Collagen is very rich in glycine, a nonessential amino acid. Our body can produce glycine, but today many researchers claim that the amount produced is not enough (7) and therefore they consider it a semi-essential amino acid.<\/p>\n

In addition, people with metabolic dysfunction (diabetes, insulin resistance, obesity, hypertension, etc.) have low blood glycine levels, and glycine supplementation improves several aspects of these conditions (7).<\/p>\n

Glycine is very important because it is used to produce:
\ncollagen (the most abundant protein in the human body, accounting for as much as 30% of proteins)
\nglutathione (one of the most powerful antioxidants produced by our body)
\nheme group (the active part of hemoglobin)
\ncreatine (muscle and brain energy)
\nBile salts, for digesting fats and absorbing vitamins A, E, D, K+
\nnitrogenous bases, which are needed to produce DNA and RNA<\/p>\n

<\/div>\n

TO TAKE GLYCINE IS IT NECESSARY TO TAKE COLLAGEN?
\n<\/strong>Absolutely not, you can consume these foods (in descending order by glycine content)
\nJelly
\nPork rinds (Pop Pork<\/a> available again from March 2026)
\nPig's ears and feet
\nNervetti
\nChicken skin and feet
\nFish skin
\nJoints
\nBone broth (only if made from joints, skin, tendons, legs)
\nCollagen-rich cuts (tail, ossobuco, cheek, those that \u201cmelt\u201d with long cooking)<\/p>\n

<\/div>\n

SHOULD COLLAGEN BE COUNTED IN PROTEIN?
\n<\/strong>Any protein should be counted in the daily protein intake, so that includes collagen. What's more, collagen provides the exact amino acids the body needs to produce the most abundant protein found in the human body (collagen) so why shouldn't it be counted in the protein intake? Some say: because it has a low biological value. It means that it does not contain sufficient amounts of essential amino acids to support human needs. Very true, in fact collagen cannot be the only protein we take in, In the same day we must also consume high quality protein (with high DIAAS value).<\/p>\n

<\/div>\n

HOW MUCH COLLAGEN PER DAY
\n<\/strong>Collagen contributes mainly glycine and proline but is low in essential amino acids, so we recommend that it constitutes at most 25\/30% of protein intake. Thus if 100 g of protein is consumed daily, 30 g may come from collagen (collagen contains 93% of protein, so 30 g of protein is contained in 32 g of collagen). There is evidence (8) that one can get up to 36% without having essential amino acid deficiencies.<\/p>\n

<\/div>\n

EXAMPLES WITH 30 g PROTEIN AND 2.5 g LEUCINE PER MEAL.
\n<\/strong>Foreword: Many people write to me that they cannot meet their daily protein requirements. The secret is to build every meal around protein.<\/p>\n

This section was written with Dr. Manuela Rigo<\/a>, nutritional biologist.<\/p>\n

For most of the population optimal amounts of protein are:
\nWomen: 100 g per day
\nMen: 150 g per day<\/p>\n

Larger amounts of protein can be safely consumed. As we have seen, the body of healthy people is perfectly capable of handling up to:
\nWomen: 210 - 258 g protein per day
\nMen: 285 to 365 g protein per day<\/p>\n

Here are two examples of daily menus with 100 g of protein per day
\nThe indicated weight refers to the raw food.
\nWeight, protein and leucine values are given in grams<\/p>\n

\"\"<\/p>\n

Only protein is shown in the examples. Fats, vegetables and fruits should clearly be added. For those who also want carbohydrates.
\nThe breakfast ingredients are those of the kaiserschmarren<\/a> Live Better version<\/p>\n

In this table possible protein substitutions
\nLe porzioni indicate apportano almeno 30 g di proteine (tranne whey) e 2,5 g di leucina
\nIn ascending order by caloric content<\/p>\n

\"\"<\/p>\n

Knowledge makes one free!
\nBe informed, be aware, live better<\/p>\n

DOWNLOAD PDF<\/span><\/a><\/p>\n

DOWNLOAD MENU<\/span><\/a><\/p>\n

<\/div>\n

BIBLIOGRAPHY<\/strong><\/p>\n

1) https:\/\/cdn.realfood.gov\/Scientific%20Report%20Appendices_FINAL_1.28.26.pdf<\/a>
\n2) https:\/\/cdn.realfood.gov\/DGA.pdf<\/a>
\n3) https:\/\/sinu.it\/wp-content\/uploads\/2025\/07\/Tabelle-riassuntive_online.pdf<\/a>
\n4) https:\/\/pubmed.ncbi.nlm.nih.gov\/16779921\/<\/a>
\n5) https:\/\/www.nationalacademies.org\/read\/10490<\/a>
\n6) https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3905294\/<\/a>
\n7) https:\/\/pubmed.ncbi.nlm.nih.gov\/23615880\/<\/a>
\n8) https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6566836\/<\/a><\/p>\n<\/div><\/div><\/div>

Elena Luzi<\/h3><\/div>

Fondatrice & CEO Live Better<\/p>\n<\/div>

Laura Magri<\/h3><\/div>

Coordinatrice affari scientifici Live Better<\/p>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":105769,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[481,531,532],"tags":[],"class_list":["post-2359735","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-approfondimenti","category-collagene-approfondimenti","category-proteine"],"acf":[],"yoast_head":"\nPROTEINE, WHEY, AMINOACIDI ESSENZIALI O COLLAGENE? | Live Better<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.livebetter.eu\/en\/whey-protein-essential-amino-acids-or-collagen\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" 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