经常问到一个问题：骨汤或胶原蛋白与乳清蛋白相比，是否有明显的健康优势？ 答案并非简单的是或否，关键在于理解并非所有蛋白质都相同，之间的差异主要体现在人体吸收效率和氨基酸构成上。
乳清蛋白的优势：肌肉增长和修复
乳清蛋白富含亮氨酸，这是一种人体必需的氨基酸。亮氨酸对于肌肉增长、力量增强和肌肉修复至关重要，能有效促进肌肉蛋白质合成。即使没有进行高强度训练，摄入富含亮氨酸的蛋白质也能促进这一过程。对于进行阻力训练的人来说，乳清蛋白的生物利用度高和亮氨酸含量高，使其成为理想的蛋白质来源。因此，就肌肉增长和修复而言，优质乳清蛋白优于骨汤或胶原蛋白，因为后两者亮氨酸含量相对较低。
骨汤和胶原蛋白的价值：皮肤健康
但这并不意味着骨汤和胶原蛋白毫无价值。研究表明，它们对皮肤健康有益。胶原蛋白，也是骨汤的主要成分之一，已被证明可以改善皮肤弹性和外观。每天摄入约15克胶原蛋白，持续两周或更长时间，能产生显著效果。
如何选择？取决于你的目标
那么，该如何选择呢？这取决于你的目标。
蛋白质摄入建议：全食物与补剂的结合
建议大多数人每天摄入约一克优质蛋白质每磅瘦体重或理想体重。建议将蛋白质来源多样化，60%到70%来自全食物，例如瘦肉、鸡肉、鱼类、鸡蛋以及豆类和米饭等植物性蛋白质来源（素食者适用）。剩余的30%到50%可以来自蛋白质粉或蛋白质棒，乳清蛋白是不错的选择。
乳清蛋白与痤疮：个体差异的重要性
需要注意的是，一些研究表明，高亮氨酸饮食可能会加重某些人的痤疮。乳清蛋白富含亮氨酸，这可能是导致部分人痤疮加重的原因。这与乳清蛋白促进mTOR通路有关，而mTOR通路与皮肤细胞生长和痤疮的发生发展有关。但这并不意味着乳清蛋白一定会导致痤疮。如果有痤疮问题，可以尝试停用乳清蛋白一段时间，观察是否有所改善。女性的月经周期也会影响这种关系，在月经周期的某些阶段，乳清蛋白可能会加重痤疮。
成为自己的科学家
最终，需要根据自身情况进行调整。尝试不同的蛋白质来源，观察自己的身体反应，根据自身需求做出选择。 记住，成为自己的科学家，密切关注身体反馈，才能找到最适合自己的蛋白质摄入方案。
Edit:2025.04.28
00:00
Welcome to the Huberman Lab Podcast, where we discuss science and science-based tools for everyday life. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine. I'm also wearing my Roka Red Lens glasses, which block both blue light and green light, both of which are so-called short-wave length light. That's because we are recording this AMA at night.
00:27
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00:47
that whether or not you decide to wear blue green blockers or blue blockers, or simply no blockers, that you dim your lights at night, it will greatly facilitate your transition to sleep and the quality of your sleep. So this AMA is part of our premium subscriber channel. Our premium subscriber channel was started in order to provide support for the standard Huberman Lab podcast, which of course comes out every Monday.
01:09
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We also have a lifetime membership that again is a one-time payment. You can find out more about that lifetime membership at hubermanlab.com/premium. For those of you that are already premium channel members, please go to hubermanlab.com/premium to download the premium member feed in order to access the entire episode today. And for those of you who are not premium members,
03:38
You can still hear the first 20 minutes of today's episode and determine whether or not becoming a premium member is right for you. And now without further ado, I will answer your questions. The first question for today's AMA is, quote, is there a distinct health advantage to using bone broth or collagen protein versus whey protein? I get this question pretty often, and I touched on this in the episode that I did with Dr. Lane Norton, but I think the key thing to remember here is that
04:07
While protein is one of the three macronutrients, proteins, carbohydrates, and fats, not all proteins are created equal. Now, what differentiates different protein sources has a lot to do with how easily those proteins are assimilated into our body and their amino acid content. Now, in general, how bioavailable a protein is, as well as its quality or protein score,
04:35
relates to a number of things, not the least of which is the amount of leucine, which is a particular essential amino acid that we need to get from food. So why is leucine important? Well, leucine is an essential amino acid. You need to get it from food and some protein sources such as whey protein, for instance, but also beef, chicken, eggs, et cetera, have high levels of leucine as compared to other types of protein.
05:01
for instance, collagen protein, and some not all bone broths. And I'll explain what I mean by that in a moment. So if we just step back from this question and ask it in two parts, remember the question was, is there a distinct health advantage to using bone broth or collagen protein versus whey protein?
05:19
One can be very confident in the answer to that, which is whey protein contains relatively high amounts of the amino acid leucine, and therefore is going to be the superior form of protein if your goal is to grow muscle and/or get stronger, to repair muscle, either muscle damage caused by exercise, or simply to engage protein synthesis. Remember, even if you haven't been exercising intensely or doing any resistance training, and by the way, you should be doing resistance training and cardiovascular training,
05:46
But independent of exercise, dietary protein, in particular dietary proteins that contain high amounts of leucine, or I should say relatively high amounts of leucine, like whey protein, will help induce so-called muscle protein synthesis, which is generally good for us, again, and it's occurring even if we're not exercising. If we are exercising, especially if we're exercising very hard,
06:10
And in particular, if we're doing a lot of resistance training or frankly, any amount of resistance training that's taken near or to failure, right? So it doesn't even have to be heavyweight, but if you're stressing the muscles hard, then having a quality protein source that's bioavailable, that is you can assimilate it and that has relatively high leucine content is going to be advantageous.
06:31
So through that lens, I can confidently answer the question by saying that a quality whey protein would be a better choice for a protein as compared to bone broth or a collagen protein, which have relatively low amounts of leucine. And if you look at their essential amino acid profile, just sort of across the board, not just focusing on leucine and compare that to whey protein,
06:54
we would easily say that whey protein is the superior form of protein, again, both based on its bioavailability and its amino acid composition. Now, does that mean that bone broth and collagen protein are not valuable at all? No, I didn't say that, okay? So when are bone broth and collagen proteins valuable? So this has also come up in several Huberman Lab podcast episodes, namely the episode that I did with Dr. Lane Norton, also the episode that I did about skin health
07:23
because there are some data, not a ton, but there are some data showing that people who regularly ingest collagen protein
07:31
can observe some improvements in skin elasticity and appearance. Now, are these dramatic effects? Not so much, but are these significant effects? That is, are they statistically significant as compared to a control condition of either no collagen protein or a different protein source? And there one can find manuscripts that show, yes, indeed, ingesting collagen protein. And by the way, bone broth has high amounts of collagen.
07:59
So we're treating bone broth and collagen protein sort of in combination here, or we are considering them in combination. And one would say that the amino acids that are contained in bone broth and collagen protein
08:13
actually have been shown to support skin elasticity and appearance when ingested at levels of 15 grams per day over a period of about two weeks or more. Okay, so through the lens of which protein source might be best for improving skin health and appearance, the answer in this case would be that the bone broth and collagen protein is going to be superior to whey protein. However,
08:36
So keep in mind that bone broth and collagen protein contain calories, right? They contain protein and calories. Sometimes they contain calories also from fat, rarely from carbohydrate, but you need to check the packaging and see what else is in there. So that raises the question, should you be taking bone broth/collagen protein? I would say either or, maybe both, but either or and whey protein, or rather let's ask the question more scientifically, will taking whey protein
09:05
support skin health and appearance in a way that either mimics or can replace the positive effects that one gets from bone broth and collagen protein? And the answer there would be no, at least not in any direct way. There's no evidence, or at least there are no studies that I'm aware of,
09:21
of people taking whey protein as a way to improve skin health and appearance. Now that said, recovering from exercise, inducing muscle protein synthesis, these are things that are generally good for your body. So they are going to support overall health, immune health, your general sense of vigor. There's all sorts of downstream things that happen when you stress your muscles and then recover them, or even if you just
09:43
eat a protein like whey protein and keep in mind there are other proteins that have high leucine content that lend themselves as whey protein does to muscle protein synthesis so that's going to create an overall milieu an environment of health it certainly isn't the only path to health but it's going to create a general milieu of health in the right context provided you're ingesting it at the right amounts and the right times and by the way when i say that i know people are thinking well how much is the right amount i am of the belief that most people who are seeking
10:11
Muscle protein synthesis, recovery from exercise and general health would do well to ingest approximately, I'm not super neurotic about these things, approximately one gram of quality protein per pound of lean body weight or desired body weight. Or if you want to be a little looser about it, some people will just say one gram of quality protein per pound of body weight each day. So that's going to vary from person to person.
10:38
So how much whey protein? Well, depends on how much other protein you're ingesting. So let's simplify things here. If in trying to get that one gram of protein per pound of body weight or so, you have a limited budget as most people do, I would personally suggest that you get a significant portion of whatever that protein requirement is. Maybe it's 150 grams, maybe it's 200 grams, maybe it's 100 grams, depending on your size. I would suggest getting
11:07
60 to 70% of that from whole food sources. So it could be quality lean meats, chicken, eggs, fish. If you're a vegetarian, yes, there are combinations of things like beans and rice that will allow you to achieve the
11:23
of essential amino acids. There are some sources of non-animal proteins that will meet all those amino acid needs. You can look these up. They're easy to find online now. There's also casein protein, you know, milk protein. I would suggest getting most of your protein for muscle protein synthesis and for recovery from exercise from whole food sources.
11:46
And then the remaining 30% or so, and I suppose this could be as high as 50% if you're having trouble eating enough during the day,
11:54
could come from a protein powder, so to speak, or a protein bar. And whey protein is an excellent source of protein in that instance. And those whey proteins are available out there with minimal amounts or zero amounts of carbohydrate in them. Some of them have sweeteners like Stevia, some don't. They vary in cost a bit. They vary in flavor a bit, in mixability a bit. So you have to find what works for you. These are now pretty easy to find out there. You just have to pick the one that's right for you and for your budget.
12:21
That's to meet your one gram of protein per pound of body weight sort of threshold.
12:26
And again, you don't have to be super neurotic about reaching that threshold every single day. I'm about 100 kilograms or about 220 pounds. I'm probably a little bit lighter now, maybe 210 pounds. I probably get anywhere from 175 to 210 grams of protein per day. I know that from having tracked it recently, but I'm not neurotic about making sure that every day I get 210 grams or 200 grams. I'll let it vary a little bit. And sometimes it gets a bit lower and sometimes it gets a little bit higher.
12:54
And at least that works for me. I'm also not in a mode of life where I'm trying to put on a lot of muscle or something like that. So if you are, maybe you need to pay a bit more attention to the details.
13:05
So that's to get your protein ration per day. And of course, you also need to make sure you're getting sufficient, I believe you should get sufficient vegetables, fruits, and if it's in your nutrition plan, starches, things like rice and oatmeal and things like that, if that's what you do. I realize today people are doing a variety of different things.
13:24
Now, the bone broth and collagen protein, yes, will factor into your total protein count, that protein ration of one gram per pound of body weight per day. But keep in mind that if you evaluate bone broth or especially powdered collagen proteins through the lens of what is high quality, bioavailable, high leucine content protein, collagen protein, or rather protein
13:49
Powdered collagen protein doesn't scale up that well. And so I would say, if you are interested in improving your skin health and appearance, sure, go ahead and add 15 grams of collagen protein in powdered form per day or have some bone broth. I happen to really like bone broth. It also has a fair amount of protein. And I believe, I need to double check this, but I believe that some of them actually have fair amounts of leucine, just not as high as whey protein. Okay, so I want to be clear about that because the question was about
14:17
a comparison between bone broth, collagen protein and whey protein. One last thing about skin health as it relates to whey protein,
14:25
On the episode I did about skin health, I read a number of papers and then we addressed these papers again when I had Dr. Teo Seloumani on the podcast. He's actually a derm-onc or a dermatologist oncologist specializes in skin cancers, but also the cosmetic aspects of skincare. You know, what makes skin have nice levels of elasticity, reducing things like rosacea, psoriasis, and acne. And in that discussion and in the papers that I covered in the solo episode,
14:54
It was clear that one of the things that has been shown to contribute to acne in some people, okay, not all, but in some people, is having a high leucine content in the diet. Okay, so this runs counter-current to everything I've said before, but I would be remiss if I didn't say this.
15:11
“Way protein has been evaluated for its tendency to increase acne in some people. And it seems to be related to leucine,” which again is quite present in way protein, “and leucine's ability to increase certain components of the cell growth pathway involving mTOR, mammalian target of rapamycin.” There's a whole discussion to have about mTOR that we don't have time to get into right now. “I don't think you should be afraid of way protein because you think it will induce acne.
15:39
What seems to be the case here is that the high leucine content and probably other things in whey protein that are effective in increasing insulin lead to increases in mTOR, which in turn lead to changes in the skin that sometimes show up as increased acne. Again, I'm not saying that taking whey protein will increase your acne. What I am saying is if you have issues with acne, you might try
16:03
taking out whey protein for a couple of days or weeks. And by doing so, see whether or not whey protein is causing or exacerbating those acne symptoms. I personally have never noticed that issue with whey protein, but others might. And indeed there are some peer reviewed manuscripts that point to that. And as a final point, one thing that became clear in offline discussions with Dr. Teo Soleimani about this whey protein, leucine acne thing is that for women in particular whose hormone cycle across the month
16:32
They may find that whey protein and other high leucine protein sources will exacerbate or create acne at particular phases of their cycle because of the interaction between that mTOR pathway and some of the hormones that fluctuate during different phases of the menstrual cycle. So we all have to learn to be scientists of ourselves.
16:51
That is to try something, see if we like it, see if we don't, ask ourselves why, right? If you get stomach discomfort from a given brand of whey protein, please don't take that one again, right? You have to find what works for you and then pay attention to whether or not, for instance, if you're a woman and you're seeing some increase in acne or other skin symptoms,
17:10
By taking whey protein at a particular phase of your cycle, maybe you stop taking it during that phase and take it only in other phases, or if you have no issues, go ahead and take it. For men whose hormones obviously don't cycle as much throughout the month, if at all, they're going to cycle depending on sleep, et cetera, stress, et cetera, but you get the idea.
17:28
If you are experiencing troubling levels of acne, take whey protein out altogether, maybe replace it with a casein protein or other high quality protein and see how you react. Again, become a scientist of yourself. You'll be glad you did. Thank you for joining me for the beginning of this Ask Me Anything episode. To hear the full episode and to hear future AMAs, go to hubermanlab.com slash premium to become a premium member.
17:53
Other membership benefits include access to transcripts of Huberman Lab episodes, early access to Huberman Lab events, and a discount on all items in the Huberman Lab store, along with special gifts from our sponsors. To learn more, go to hubermanlab.com slash premium. And as always, thank you for your interest in science.
Edit:2025.04.28
今天一个问题是：“使用骨汤或胶原蛋白与乳清蛋白相比，是否存在明显的健康优势？”
这个问题我经常被问到，我在与Lane Norton博士的节目中也提到过，但我想强调的是，
蛋白质是三大宏量营养素之一（蛋白质、碳水化合物和脂肪），但并非所有蛋白质都相同。区分不同蛋白质来源的关键在于在体内的吸收难易程度以及氨基酸含量。通常，蛋白质的生物利用率以及其质量或蛋白质评分，
与多种因素有关，其中最重要的之一是亮氨酸的含量，这是一种必需氨基酸，我们必须从食物中获取。为什么亮氨酸重要？因为它是必需氨基酸，某些蛋白质来源（如乳清蛋白、牛肉、鸡肉、鸡蛋等）含有较高水平的亮氨酸，而其他蛋白质来源，
例如胶原蛋白和某些（并非全部）骨汤，亮氨酸含量较低。我稍后会解释这一点。我们将这个问题分成两部分来看：是否有使用骨汤或胶原蛋白相比乳清蛋白的独特健康优势？
我们可以自信地回答：乳清蛋白含有较高水平的亮氨酸，因此如果目标是增肌、增强力量、修复因运动引起的肌肉损伤，或仅仅是促进蛋白质合成，乳清蛋白是更优的选择。需要注意的是，即便没有进行剧烈的运动或阻力训练（顺便说一句，你应该进行阻力训练和心血管训练），
含有较高亮氨酸的饮食蛋白（如乳清蛋白）也能帮助诱导肌肉蛋白合成，这对我们的健康通常有益，即使不运动也是如此。如果在进行高强度的运动，特别是大量或接近力竭的阻力训练，那么选择一种高质量、易吸收、亮氨酸含量较高的蛋白质来源将是有利的。
因此，从这个角度来看，我可以自信地说，优质乳清蛋白是比骨汤或胶原蛋白更好的蛋白质选择，因为后者的亮氨酸含量较低。如果全面比较它们的必需氨基酸组成，而不仅仅是亮氨酸，
乳清蛋白显然是更优的蛋白质形式，无论是基于其生物利用率还是氨基酸组成。这是否意味着骨汤和胶原蛋白完全没有价值？
不，我并没有这么说。那么，骨汤和胶原蛋白在什么时候有价值呢？这在我与Lane Norton博士的节目以及关于皮肤健康的节目中也提到过，
有一些数据（虽然不多）表明，定期摄入胶原蛋白的人可能会观察到皮肤弹性和外观的改善。这些效果是否显著？不太显著，但与不摄入胶原蛋白或使用其他蛋白质来源的对照组相比，这些效果在统计学上是有意义的。有研究表明，摄入胶原蛋白（顺便说一句，骨汤含有大量胶原蛋白），
因此我们在这里将骨汤和胶原蛋白视为一类。研究显示，骨汤和胶原蛋白中的氨基酸在每天摄入15克、持续约两周或更长时间的情况下，可以支持皮肤弹性和外观的改善。
因此，从改善皮肤健康和外观的角度来看，骨汤和胶原蛋白优于乳清蛋白。然而，需要记住，骨汤和胶原蛋白含有热量，提供蛋白质和热量，有时还含有来自脂肪的热量，极少来自碳水化合物，但需要检查包装，看看里面还含有什么。
这就引出了一个问题：应该摄入骨汤或胶原蛋白吗？我的建议是两者之一，或者两者都行，但也可以同时摄入乳清蛋白。
让我们更科学地提出这个问题：摄入乳清蛋白能否以某种方式支持皮肤健康和外观，模仿或替代骨汤和胶原蛋白的积极效果？答案是否定的，至少没有直接证据，也没有我所知道的研究表明，人们通过摄入乳清蛋白来改善皮肤健康和外观。
尽管如此，运动后的恢复、诱导肌肉蛋白合成对身体总体有益。这些活动支持整体健康、免疫健康和活力感。当通过运动刺激肌肉并恢复，或即使只是摄入像乳清蛋白这样亮氨酸含量高的蛋白质（还有其他高亮氨酸蛋白质也适用于肌肉蛋白合成），这会创造一个健康的整体环境。当然，这不是健康的唯一途径，但确实有助于健康的整体环境，前提是摄入的量和时机正确。
说到这里，有人可能会问，多少是合适的量？我认为，大多数追求肌肉蛋白合成、运动恢复和整体健康的人，每天摄入大约每磅瘦体重或目标体重1克优质蛋白质是合适的。如果不想太严格，也可以简单地说每天每磅体重1克优质蛋白质。不同的人会有所不同。
那么乳清蛋白应该摄入多少？取决于摄入了多少其他蛋白质。为了简化，如果目标是每天每磅体重大约1克蛋白质，而预算有限（大多数人都是如此），我个人建议将蛋白质需求的60-70%从天然食物中获取。可能是优质瘦肉、鸡肉、鸡蛋、鱼。如果吃素食，可以通过豆类和米饭等组合来满足必需氨基酸的需求。现在网上很容易找到这些信息。还有酪蛋白（牛奶蛋白）等蛋白来源。我建议大部分用于肌肉蛋白合成和运动恢复的蛋白质来自天然食物。
剩下的30%左右（如果白天吃不够，这个比例可能高达50%），可以来自蛋白粉或蛋白棒。乳清蛋白在这种情况下是一个极佳的选择。现在市场上有一些乳清蛋白产品几乎不含或完全不含碳水化合物，有些含有甜味剂如甜菊糖，有些没有。价格、口味和溶解性略有不同，需要找到适合自己和预算的。这些产品现在很容易找到，只需要选择适合自己的。
这就是满足每天每磅体重1克蛋白质的门槛。不必每天都严格达到这个门槛。我大约100公斤，最近可能稍轻一些。我每天大概摄入175到210克蛋白质。我最近有记录，但我不强迫自己每天都必须达到200或210克。我会略有变化，有时低一些，有时高一些。
这对我来说是有效的。我目前的生活状态也不是为了大幅增肌。如果你有增肌目标，可能需要更注意细节。
这就是每天蛋白质的配给。当然，还需要确保摄入足够的蔬菜、水果，如果饮食计划允许，还可以摄入淀粉类食物，如米饭、燕麦等。我知道现在人们有各种不同的饮食习惯。
骨汤和胶原蛋白计入总蛋白质摄入量，即每天每磅体重1克的目标。
但需要注意的是，如果通过高质量、生物利用率高、亮氨酸含量高的标准来评估骨汤或胶原蛋白粉，胶原蛋白粉的表现并不理想。
因此，如果想改善皮肤健康和外观，可以每天添加15克胶原蛋白粉或喝一些骨汤。我个人很喜欢骨汤，也含有相当多的蛋白质。我需要再确认一下，但我相信有些骨汤的亮氨酸含量还不错，只是没有乳清蛋白高。我想在这里澄清，因为问题是对骨汤、胶原蛋白和乳清蛋白的比较。
关于皮肤健康和乳清蛋白的最后一点，在我关于皮肤健康的节目中，我阅读了许多论文，在与Teo Soleimani博士（皮肤肿瘤学家，专攻皮肤癌和皮肤护理的美容方面）的节目中再次讨论了这些论文。讨论中提到，研究表明，饮食中高亮氨酸含量在某些人（并非所有人）中可能导致痤疮。这与我之前说的有些矛盾，但我必须提到这一点。
乳清蛋白因其可能导致某些人痤疮的问题而被研究，这似乎与亮氨酸有关。亮氨酸在乳清蛋白中含量较高，它能通过mTOR（哺乳动物雷帕霉素靶蛋白）途径增加细胞生长。现在没有时间深入讨论mTOR。我不认为应该因为担心痤疮而害怕乳清蛋白。
事实似乎是，乳清蛋白中的高亮氨酸含量以及其他可能增加胰岛素的成分会导致mTOR增加，从而引起皮肤变化，有时表现为痤疮加重。我不是说乳清蛋白一定会导致痤疮，但如果你有痤疮问题，可以尝试几天或几周不摄入乳清蛋白，观察是否是乳清蛋白导致或加重了痤疮。我个人从未注意到乳清蛋白有这个问题，但其他人可能会有。确实有一些同行评审的论文指出了这一点。
最后，与Teo Soleimani博士的非正式讨论中提到，对于女性来说，由于月经周期中激素的变化，她们可能发现乳清蛋白或其他高亮氨酸蛋白质来源在特定周期阶段会加重或引发痤疮，这是因为mTOR途径与月经周期不同阶段的激素相互作用。
因此，我们都需要学会成为自己的科学家。也就是说，尝试一些东西，看看是否喜欢，是否不喜欢，思考原因。如果某个品牌的乳清蛋白让你胃部不适，就不要再用那个品牌。你需要找到适合自己的东西，注意是否有特定情况（例如女性在特定周期阶段摄入乳清蛋白后痤疮增加），如果是这样，可以在那个阶段停止摄入乳清蛋白，只在其他阶段摄入，或者如果没有问题，就继续摄入。对于男性来说，激素变化较少，受睡眠、压力等影响，你明白我的意思。如果你有严重的痤疮问题，可以完全停止摄入乳清蛋白，尝试用酪蛋白或其他高质量蛋白质替代，观察自己的反应。
Edit:2025.04.28