Whey Protein vs Collagen Peptides

Per NIH ODS, the Food and Nutrition Board has not set a Tolerable Upper Intake Level for protein, noting that the risk of adverse effects from excess protein from food is very low; ODS advises caution for those obtaining high protein intakes from foods and supplements because of limited data on potential adverse effects. ODS reports no safety concerns at daily recommended intakes for athletes of up to about 2.0 g/kg body weight (about 136 g for a 150-lb person) and lists no known adverse effects for protein at these intakes. ODS frames athlete protein needs at about 0.55 to 0.9 g/lb body weight (1.2 to 2.0 g/kg) per day, generally obtainable from food. ODS adds that high-protein diets providing two to three times the RDA (0.8 g/kg/day for adults) do not appear to increase the risk of renal stones, dehydration, or compromised renal function.

Per NIH ODS, many foods contain protein, including meats, poultry, seafood, eggs, dairy products, beans, and nuts. ODS notes that complete proteins (containing all EAAs) come mainly from animal products such as meat, poultry, fish, eggs, and milk, whereas some plant proteins are incomplete (for example, soy lacks methionine and rice lacks isoleucine), so a combination of plant-based foods with complementary proteins that together provide all EAAs can supply them. ODS does not give per-food protein gram amounts in this fact sheet.