Taking Whey? Here's How to Get More Out of Your Strength Training

Written by: Dr. Ilma Imtiaz

If you've started strength training, chances are you've also started paying more attention to protein. Whey protein is one of the most well-researched sports nutrition ingredients available, offering a convenient way to help meet daily protein requirements and support muscle protein synthesis after resistance exercise.

But supporting muscle health involves more than muscle fibers alone.

Researchers are increasingly recognizing the important role of the collagen-rich connective tissues that surround and support muscle [1-4]. This has led to growing interest in how bioactive collagen peptides may complement whey protein as part of a balanced diet and resistance-training routine. 

Rather than replacing whey, bioactive collagen peptides are being studied for their potential to support another important aspect of muscle health. Understanding how these proteins differ may help build a more complete approach to supporting strength over time.

The Role of Whey Protein

Protein provides the amino acids your body needs to repair, maintain and build muscle tissue following resistance exercise. Among the many protein supplements available, whey protein continues to be regarded as the benchmark because it is a complete protein, providing all nine essential amino acids required by the body [5]. 

It is naturally rich in leucine, a key amino acid involved in stimulating muscle protein synthesis, and is rapidly digested, making it a practical choice after exercise or whenever dietary protein intake needs a boost. For many women, whey protein is simply a practical way to help meet their daily protein requirements.

Whether your goal is building strength, maintaining lean muscle or simply recovering well between sessions, adequate daily protein intake remains the cornerstone of any muscle-support strategy. However, muscle adaptation involves more than the contractile muscle fibers.

Looking Beyond Muscle Fibers

When we think about building muscle, we often picture the fibers responsible for lifting a weight, climbing stairs or standing up from a chair. These contractile fibers are essential, but they're only one part of the picture.

Every muscle is surrounded by a highly organized network of connective tissue known as the extracellular matrix (ECM). This collagen-rich framework provides structural support to muscle fibers, helps transmit force during movement and contributes to the way muscles respond to repeated training.

Beyond muscle itself, collagen is also the primary structural protein found in tendons, ligaments and fascia, tissues that connect muscles to bones and help coordinate movement throughout the body.

This broader view of muscle biology has prompted researchers to explore whether different proteins might support different components of the muscle system.

Whey protein is well recognized for supporting muscle protein synthesis within the muscle fibers themselves. Bioactive collagen peptides, on the other hand, provide amino acids such as glycine, proline and hydroxyproline, which are naturally abundant in collagen-rich connective tissues. 

Rather than asking whether one protein is "better" than another, researchers are increasingly exploring how different protein sources may support different aspects of muscle health.

Research on Whey & BODYBALANCE® Combination

One of the most interesting developments in recent years has been research examining the combination of whey protein and specific bioactive collagen peptides following resistance exercise. 

In a mechanistic study published in 2025, healthy young men consumed either a blend of whey protein and BODYBALANCE® bioactive collagen peptides or a placebo after completing a bout of resistance exercise [5]. Researchers then measured how the different protein sources influenced muscle protein synthesis.

Compared with placebo, the whey and BODYBALANCE® blend increased both myofibrillar protein synthesis, which relates to the contractile proteins within muscle fibers, and connective tissue protein synthesis, which reflects the collagen-rich framework surrounding those fibers.

While this study was short-term and conducted in healthy young men, it provides valuable insight into how these two protein sources may have complementary physiological roles. 

Together, these findings suggest that whey protein and bioactive collagen peptides may support different aspects of muscle health.

BODYBALANCE® & Resistance Training

Most of the clinical research on BODYBALANCE® has been conducted alongside structured resistance training. This is because resistance exercise provides the stimulus for muscles to adapt, allowing researchers to evaluate whether bioactive collagen peptides offer additional support beyond training alone.

Across these studies, BODYBALANCE® has been investigated for outcomes including body composition, lean body mass and muscle strength. This body of evidence forms the basis of Sparkle Wellness Muscle Boost, which provides BODYBALANCE® together with vitamin C as part of a protein-forward approach to supporting muscle health.

BODYBALANCE® + TENDOFORTE® COLLAGEN

Another emerging area of research is combining BODYBALANCE® (present in Muscle Boost) with TENDOFORTE®, a tendon-focused bioactive collagen peptide found in our Joint Boost formula. This approach is particularly relevant for women doing progressive lower-body training, such as squats, lunges, deadlifts, step-ups or Pilates-style strength work.

In a 15-week resistance training study, healthy young men consumed a daily blend of BODYBALANCE® and TENDOFORTE® while following a structured lower-body training program [6].

Compared with placebo, the collagen peptide group showed greater increases in quadriceps muscle volume and total trained muscle volume, along with improvements in muscle architecture.

While this study was conducted in men, the concept is still interesting for active women. 

The study highlights an important point: strength is not only about the muscle fibers themselves. It is also about the tendons and connective tissues that help transmit force, tolerate repeated movement and support training consistency.

The BODYBALANCE® collagen peptides in Muscle Boost have been studied for muscle- and body composition-related outcomes, while TENDOFORTE® has been investigated for tendon- and ligament-related outcomes.

Together, they represent a more complete way of thinking about strength: not just building muscle, but supporting the structures that help women move, train, lift and stay active.

For everyday life, that might mean feeling more supported when walking hills, lifting children, carrying bags, gardening, training or simply staying active with confidence

Clinical Research in Women: What the Science Says

Several clinical studies have investigated BODYBALANCE®, with much of the research using 15 g daily alongside structured resistance training. Together, these studies suggest that BODYBALANCE® may support body composition and strength outcomes when combined with regular exercise.

One of the most relevant studies for Sparkle Wellness involved 77 healthy, previously untrained premenopausal women aged 18–50 years. Participants completed a supervised resistance training program three times per week for 12 weeks while consuming either 15 g of BODYBALANCE® or a placebo within one hour of training [1].

Compared with placebo, women receiving BODYBALANCE® experienced greater improvements in several training-related outcomes, including:

• Increases in fat-free mass 
• Reductions in fat mass 
• Improvements in hand-grip strength 
• Improvements in leg strength

These findings are encouraging because they reflect the way many women approach exercise, not as elite athletes, but as women looking to become stronger, improve body composition and build sustainable habits. 

Importantly, the benefits were observed alongside resistance training, supporting that supplements are intended to support, not replace, the foundations of a healthy training program. 

Putting It Into Practice

There is no single ingredient responsible for building strength. Instead, long-term muscle health is the result of consistent habits practiced over time. A well-rounded routine might include:

• Progressive resistance training
• Adequate daily protein
• Whey protein
• Muscle Boost with BODYBALANCE®
• Sleep and recovery

How to Incorporate Muscle Boost Into Your Routine

If you're already using whey protein, adding Muscle Boost is simple. Muscle Boost can be taken alongside whey protein as part of your existing routine. Most clinical studies have used 15 g daily [1-4], often after resistance exercise. As with many nutrition strategies, consistency over time is likely to be more important than precise timing.

Your New Strength Routine

Building strength isn't about finding a single "best" ingredient. It's about combining consistent resistance training, adequate protein, nutritious food and recovery into habits you can maintain over time. 

Whey protein remains an excellent way to support muscle protein synthesis and help meet your daily protein needs. BODYBALANCE®, the bioactive collagen peptides in Muscle Boost, offers a complementary approach by supporting the collagen-rich connective tissues that contribute to movement and muscle function. 

Together, they represent a broader way of thinking about muscle health, one that supports not only today's workout, but your ability to stay active, capable and strong for years to come.

Dr. Ilma Imtiaz has a background in biomedical and naturopathic research and recently completed her PhD at the National Centre for Naturopathic Medicine, Southern Cross University, Australia. She is a lead and co-author of multiple peer-reviewed publications, including experimental and review papers across herbal medicine, cancer biology and molecular mechanisms.

At the heart of her work is a passion for science communication, translating complex evidence into clear, engaging, and accessible insights. She is committed to evidence-led wellness and supporting informed, balanced health decisions.

References

1. Jendricke P, Centner C, Zdzieblik D, Gollhofer A, König D. Specific Collagen Peptides in Combination with Resistance Training Improve Body Composition and Regional Muscle Strength in Premenopausal Women: A Randomized Controlled Trial. Nutrients. Apr 20 2019;11(4)doi:10.3390/nu11040892
2. Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. Oct 28 2015;114(8):1237-45. doi:10.1017/s0007114515002810
3. Zdzieblik D, Jendricke P, Oesser S, Gollhofer A, König D. The Influence of Specific Bioactive Collagen Peptides on Body Composition and Muscle Strength in Middle-Aged, Untrained Men: A Randomized Controlled Trial. Int J Environ Res Public Health. Apr 30 2021;18(9)doi:10.3390/ijerph18094837
4. Aussieker T, Kaiser J, Hermans WJH, et al. Ingestion of a Whey Plus Collagen Protein Blend Increases Myofibrillar and Muscle Connective Protein Synthesis Rates. Med Sci Sports Exerc. Mar 1 2025;57(3):544-554. doi:10.1249/mss.0000000000003596
5. Balshaw TG, Funnell MP, McDermott E, et al. The effect of specific bioactive collagen peptides on function and muscle remodeling during human resistance training. Acta Physiol (Oxf). Feb 2023;237(2):e13903. doi:10.1111/apha.13903