Table of Contents
- Introduction
- Understanding the Basics of Protein Quality
- Why Collagen Still Matters for Your Total Intake
- The Unique Role of Collagen Amino Acids
- How Much Collagen Should Count Toward Your Goal?
- The Benefits of Collagen for Active Lifestyles
- Natural Food Sources of Collagen
- Whey vs. Collagen: Which Should You Choose?
- Why Quality Matters in Your Collagen Choice
- Making the Decision for Your Routine
- Conclusion
- FAQ
Introduction
You’re standing in your kitchen, looking at the nutrition label on your tub of collagen. It says 18 grams of protein per serving. You’ve been told that hitting your daily protein target is the most important thing you can do for recovery, muscle maintenance, and longevity. But then you hear someone at the gym say that collagen doesn't actually count. They say it’s an "incomplete protein" and shouldn't be logged in your macro tracker.
It’s a confusing spot to be in. If you’re tracking your intake to reach a specific goal, you want every gram to work for you. At BUBS Naturals, we believe in keeping things simple and science-backed. We designed our products to provide clean, functional fuel for people who live active, high-performance lives.
The truth is that collagen is a protein, but it doesn't function like a steak or a scoop of whey. This article covers the science of amino acids, how the body processes different protein sources, and whether you should count those Collagen Peptides grams toward your daily total. We want to help you understand how to use this supplement effectively without overcomplicating your nutrition.
Quick Answer: Yes, collagen counts toward your total daily protein intake, but it should not be your only source. Because it lacks one essential amino acid (tryptophan), it works best as a functional supplement alongside complete proteins like meat, eggs, or dairy.
Understanding the Basics of Protein Quality
To answer whether collagen "counts," we have to look at what makes a protein "complete." All proteins are made of amino acids, which are the building blocks of your tissues. There are 20 different amino acids that your body uses to function.
Your body can make some of these on its own. These are called non-essential amino acids. However, there are nine "essential" amino acids that your body cannot produce. You must get these from your diet. If a food contains all nine of these in sufficient amounts, it is called a complete protein.
Most animal products, like beef, poultry, and fish, are complete proteins. Whey protein is also a complete protein. Collagen is different. While it is derived from animal sources, it only contains eight of the nine essential amino acids. It is missing tryptophan.
The PDCAAS Score Explained
Nutritionists and scientists use a scale called the Protein Digestibility Corrected Amino Acid Score (PDCAAS) to measure protein quality. This score evaluates how well a protein meets your body's amino acid requirements and how easily it is digested. The scores range from 0.0 to 1.0.
A score of 1.0 represents a perfect protein source, like milk or eggs. Because collagen is missing tryptophan, its PDCAAS score is technically 0.0. This is why some people argue it doesn't count. From a strict regulatory standpoint, collagen cannot contribute to the "percent daily value" on a nutrition label in the same way a complete protein does.
Myth: Collagen is a "junk" protein because it has a PDCAAS score of 0.0.
Fact: While it lacks tryptophan, collagen is exceptionally high in glycine, proline, and hydroxyproline—amino acids that are scarce in other protein sources and vital for joint and skin health.
Why Collagen Still Matters for Your Total Intake
Even though collagen is incomplete, your body still utilizes the amino acids it provides. When you consume collagen peptides, your digestive system breaks them down into individual amino acids and small chains called peptides. These enter your bloodstream and become part of your body's "amino acid pool."
Your body doesn't look at a gram of protein and ask where it came from before deciding whether to use it. It looks for the specific building blocks it needs at that moment. If you are eating a balanced diet that includes other protein sources like turkey, eggs, or even plant-based options like nuts and beans, you are likely getting plenty of tryptophan.
When you consume tryptophan from other foods, your body can combine it with the other eight essential amino acids found in collagen. This allows the body to use the collagen protein for various biological processes, including muscle maintenance and tissue repair.
The Nitrogen Balance Factor
Another way to look at this is through nitrogen balance. Protein is the only macronutrient that contains nitrogen. When scientists measure how much protein a person needs, they often look at how much nitrogen they are consuming versus how much they are losing.
Research has shown that collagen peptides contribute significantly to nitrogen balance. This means the protein in collagen is being absorbed and used by the body, not just passed through as waste. If you're counting macros to maintain a positive nitrogen balance for recovery, the protein in collagen is definitely doing work.
Key Takeaway: Collagen is "incomplete" but not "useless." In the context of a varied diet, the amino acids in collagen are absorbed and utilized by the body to support total protein needs and nitrogen balance.
The Unique Role of Collagen Amino Acids
Most people eat protein to build muscle. For that specific goal, leucine is the most important amino acid. Leucine triggers muscle protein synthesis (MPS). Complete proteins like whey are packed with leucine, which is why they are the standard for post-workout recovery.
Collagen is low in leucine. If your only source of protein was collagen, you would struggle to build or maintain muscle mass. However, collagen provides something that whey and steak do not: high concentrations of glycine, proline, and hydroxyproline.
These three amino acids make up about 50% of collagen’s total amino acid content. They are the primary ingredients your body needs to build and repair connective tissue. This includes your joints, tendons, ligaments, and skin.
Glycine and Its Many Roles
Glycine is particularly important. It is the smallest amino acid, allowing it to fit into the tight "triple helix" structure of collagen fibers. Beyond structural support, glycine is also a key component of glutathione, which is your body's master antioxidant. It may also support healthy sleep and metabolic function.
While your body can make some glycine, research suggests that our modern diets are often low in it because we no longer eat "nose-to-tail." We tend to eat muscle meats and skip the connective tissues and skins where glycine is concentrated. Using a supplement like BUBS Naturals Collagen Peptides helps fill this nutritional gap.
Hydroxyproline: The Structural Specialist
Hydroxyproline is almost unique to collagen. It is produced by modifying the amino acid proline after a protein chain is built. When you consume hydrolyzed collagen, you are getting a direct source of this specialized building block, which may support the stability of your own collagen structures.
| Feature |
Whey Protein |
Collagen Peptides |
| Completeness |
Complete (9/9 EAAs) |
Incomplete (8/9 EAAs) |
| Primary Goal |
Muscle Growth (MPS) |
Joint & Skin Health |
| Key Amino Acid |
Leucine |
Glycine & Proline |
| Digestion |
Rapid |
Very High Bioavailability |
| Lactose-Free |
No (unless isolated) |
Yes |
How Much Collagen Should Count Toward Your Goal?
If you are tracking 150 grams of protein per day, can 50 of those grams come from collagen? Probably not. A good rule of thumb, supported by nutritional research, is the "one-third rule."
Studies have indicated that humans can get up to 30% to 36% of their daily protein from collagen without missing out on essential amino acids, provided the rest of their diet is balanced. For most people, this means one or two scoops of collagen per day is perfectly fine to count toward your total.
If you are an athlete or someone training heavily for strength, you should prioritize complete proteins for your core meals. Think of collagen as your "functional" protein. It’s the protein you take specifically to support the machinery—the joints and tendons—that allows you to lift the weights or run the miles.
Practical Macro Tracking
When you log your food in an app, the easiest way to handle collagen is to simply track it as protein. As long as your total daily intake is high enough and you are eating a variety of whole foods, the lack of tryptophan in your collagen scoop won't hinder your progress.
If you are on a very low-protein diet (near the RDA of 0.36g per pound), you should be more careful. In that scenario, every gram of complete protein is critical. But for most of us in the wellness and fitness community who aim for higher protein targets (0.7g to 1.0g per pound), counting collagen as part of that total is practical and effective.
Bottom line: You can safely count collagen toward your daily protein goal as long as it doesn't make up more than about a third of your total intake.
The Benefits of Collagen for Active Lifestyles
We founded BUBS Naturals to honor Glen "BUB" Doherty, a Navy SEAL who lived a life of constant motion and adventure. For people like Glen, and for you, protein isn't just about how you look—it's about how you move. This is where the protein in collagen really proves its worth, regardless of its PDCAAS score.
Joint and Tendon Support
Heavy training puts immense stress on your connective tissues. While muscle tissue has a high blood supply and heals relatively quickly, tendons and ligaments have less blood flow and take longer to recover. Many athletes report that consistent collagen intake helps with joint comfort and reduces the "achy" feeling that comes after long runs or heavy lifting sessions.
Skin, Hair, and Nails
Collagen is the primary structural protein in your skin. As we age, our natural collagen production drops. This leads to thinner skin and less elasticity. The amino acids in collagen supplements provide the building blocks your skin needs to maintain its hydration and firmness. Many people also notice that their hair and nails grow faster and stronger when they hit their daily collagen targets.
Gut Health
The lining of your digestive tract is also made of connective tissue. Some research suggests that the amino acids in collagen, specifically glutamine and glycine, may support the integrity of the gut lining. A healthy gut is the foundation for absorbing all the other nutrients and proteins you consume.
Natural Food Sources of Collagen
While supplements are convenient, you can also get collagen from whole foods. Understanding these sources can help you see how "real" the protein in collagen actually is.
-
Bone Broth: By simmering animal bones for long periods, you extract the collagen into a liquid form. This is perhaps the most traditional way to consume collagen.
-
Fish with Skin: Much of the collagen in fish is located in the skin and just beneath it. If you’re eating salmon or snapper, don’t throw the skin away.
-
Chicken and Poultry: Chicken is rich in connective tissue. Cuts like thighs or wings, which have more skin and cartilage, are better sources than lean breast meat.
-
Tougher Cuts of Meat: Cuts like brisket or chuck roast are full of connective tissue that breaks down into gelatin (a form of collagen) when cooked low and slow.
These foods have been staples of human diets for thousands of years. They provide a mix of muscle-building protein and connective-tissue-supporting collagen. Not all collagen is created equal, which is why a clean supplement is so helpful for regaining that balance.
Whey vs. Collagen: Which Should You Choose?
This isn't an "either-or" situation. Because they serve different purposes, many people find that using both is the best approach.
Whey protein is designed for muscle protein synthesis. It is rapidly absorbed and hits the muscle tissue quickly. It is perfect for that window after a workout when your muscles are primed for growth.
Collagen is designed for structural integrity. It is best taken consistently to maintain a steady supply of glycine and proline in your system. We often recommend adding a scoop of our Collagen Peptides to your morning coffee or a smoothie. It’s flavorless, dissolves effortlessly, and starts your day with a functional protein boost.
When to Take Collagen
Timing is less critical for collagen than it is for whey, but some research suggests that taking collagen about 40 to 60 minutes before exercise may help deliver those amino acids to the joints as blood flow increases during movement. However, the most important factor is consistency. Whether you take it in the morning or before bed, the cumulative effect of daily intake is what matters most for your connective tissues.
Why Quality Matters in Your Collagen Choice
If you are going to count collagen toward your protein intake, you want to make sure you’re getting the best possible source. Not all collagen is created equal. Some products use fillers or come from questionable sources.
Our Collagen Peptides are grass-fed and pasture-raised. We also ensure our product is hydrolyzed. Hydrolyzed simply means the long protein chains have been broken down into smaller peptides using enzymes. This process makes the collagen dissolve instantly in cold or hot liquids and makes it much easier for your body to absorb.
Furthermore, we are NSF for Sport certified. This is a rigorous third-party testing process that ensures what is on the label is actually in the bag, and that there are no banned substances. This level of transparency is why professional athletes and military personnel trust us for their recovery needs.
Making the Decision for Your Routine
Deciding whether to count collagen as protein depends on your perspective. If you are a competitive bodybuilder looking for every possible advantage in muscle growth, you might choose to track collagen separately or not count it toward your "leucine-rich" protein goals.
However, if you are like most active people, your goal is to feel better, move better, and maintain a healthy body composition. In that case, counting collagen toward your total daily protein is a sensible and scientifically sound approach. It simplifies your life and acknowledges the very real work those amino acids are doing in your body.
Protein is more than just a number on a tracker. It is the raw material that allows you to live an adventurous life. By including collagen in your routine, you are making sure the "scaffolding" of your body is just as strong as the muscles that move it.
Conclusion
Collagen is a functional, bioavailable protein that provides specialized amino acids your body can't easily get elsewhere. While it isn't a "complete" protein due to the lack of tryptophan, it absolutely contributes to your daily nitrogen balance and overall protein needs. As long as you maintain a varied diet with other complete protein sources, you can confidently count your daily scoop toward your total.
Focus on the big picture: hitting your total protein target, staying hydrated, and keeping your body moving. We founded BUBS Naturals to help you do exactly that. We believe in high-quality ingredients and a higher purpose. That’s why we donate 10% of all our profits to veteran-focused charities in honor of Glen "BUB" Doherty. Every scoop supports your health and helps give back to those who have served.
Ready to support your joints and reach your protein goals? Incorporate a scoop of our clean, easy-mixing Collagen Peptides into your daily routine and feel the difference.
FAQ
Does collagen count as protein for macros?
Yes, you can count collagen toward your daily protein macros. While it is an incomplete protein, your body still absorbs and utilizes its amino acids, especially when you eat a variety of other protein sources throughout the day.
Can I use collagen as my main protein powder?
You should not use collagen as your only source of protein because it lacks the essential amino acid tryptophan and is low in leucine. It is best used as a supplement to support joints, skin, and hair alongside complete proteins like meat, eggs, or whey.
Why do some people say collagen doesn't count as protein?
This is usually because collagen has a PDCAAS score of 0.0, as it is missing one essential amino acid. From a strict regulatory or bodybuilding perspective, some prefer not to count it, but for general health and wellness, it definitely contributes to your total intake.
How much collagen can I take daily?
Most research suggests that taking between 10 and 20 grams of collagen daily is effective for supporting joint and skin health. You can safely get up to a third of your total daily protein from collagen without any negative impact on your amino acid balance.
