Is Plant Based Protein Better Than Whey

What Are The Benefits Of Whey Proteins

Plant Based Protein Powder vs Whey Protein Powder Which Is Better for Muscle Growth and Weight Loss?

The benefits of whey proteins are vast.

It is a complete protein.

BCAAs help with muscle growth and maintenance.

The special molecules called immunoglobulins, present in whey protein, stimulate immune function.

These amino acids are the precursors to the important antioxidant glutathione.

Great for muscle growth and repair.

Plant Based Protein Vs Whey Protein

Plant protein is made of plant-based foods like vegetables, grains, and legumes. Whey protein is made up of milk proteins found in whey. Whey protein has a higher leucine content than plant protein. This means that whey is more easily digested and absorbed into the bloodstream, which may increase muscle gains.

Whey Vs Soy: Which Protein Is Right For You

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Protein powders, concentrated sources of animal or plant proteins, are wildly popular for various reasons. Not only are they easy to add to foods you already eat, but some are even fortified with other essential vitamins and minerals that you might not be getting via food sources. And, of course, getting enough protein is key for everything from helping with building muscle mass to weight loss.

However, there isnt a one-size-fits-all solution to picking a protein powder, as they are sourced from various plant and animal sources. The two most popular? Whey and soy.

Meet the Expert

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Coach Tims Stance On Whey Vs Vegan Protein

The bottom line is if youre leaning toward the plant-based side of things, you have options. Personally, I use BOTH whey and plant-based protein supplements. I prefer to use a high-quality whey protein isolate after exercise, when I make smoothies, and when I want to add a protein boost to yogurt and coffee. I like to use my vegan protein to switch things up from time to time, especially as a thick, creamy shake or a protein boost in oatmeal and other plant-based recipes.

When it comes to vegan protein powders, Ive tried quite a few of them, and my top choice is Harvest Complete Vegan Protein Powder Blend. For starters, it is a combination of pea, hemp, and pumpkin, which complement each other to provide a balanced, complete profile of amino acids. For example, each 20 gram serving of protein provides nearly 3.7 grams of BCAAs including over 1.7 grams of leucine, which seems to be sufficient to satisfy the leucine threshold.

In addition to combining complementary proteinswhich is a key factor in leveling the protein quality playing field between whey vs vegan proteinHarvest also contains ProHydrolase and alpha-galactosidase. As you may remember, the addition of these types of digestive enzymes are very effective at closing the typical gap in protein quality seen between plant-based and whey proteins.

What about you? Where do you sit on the whey vs vegan protein debate?

What Makes A Quality Protein Source

Plant Protein vs Whey Protein: Whats Better For You ...

At the root of the whey protein vs. plant protein debate is really a question about protein quality. However, it’s important to keep in mind that protein quality isn’t the only factor in differentiating the two powders. And it’s certainly not the only metric you should use to determine which one to buy. Your goals and preferences should ultimately dictate which supplement is right for you.

With that being said, let’s review what defines a quality source of protein.

There are two main ways to determine protein quality:

  • Amino acid levels and ratios
  • Protein digestibility
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    Nutritional Values Of Whey Protein

    Here are a few of whey proteins nutritional advantages:

    • Protein-dense
    • Low fat and carbohydrate content
    • Calcium-rich.

    B-vitamins are present in this product. Whey protein has been found in studies to help older people with their vitamin B12 and folate levels. These vitamins can aid in the health of the bodys nerve and blood cells and the prevention of various age-related disorders . Other vitamins and minerals are present in small amounts

    What Are The Health Benefits Of Plant

    • Easier to digest Plant-based proteins are easier to digest compared to other types of proteins.
    • Hypoallergenic Except soy, the rest of the plant-based proteins such as pea and rice proteins, are well tolerated by the human body. And, they are found to be ideal for people with lactose-intolerance and allergies.
    • Part of detox program As plant-based proteins are less allergenic, they are a part of functional foods used for detox programs.

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    The Debate Over Complete Vs Incomplete Protein

    Amino acids are the building blocks for the making of protein.

    However, the human body doesnt produce nine amino acids considered essential.

    Still, they are necessary for different body functions and proper health. Thus, their inclusion in your diet is a must.

    Now, not all-natural protein sources can have all the essential AA to fulfill your requirement.

    Some do have the 9 essential AAs necessary in the diet. This is the way to distinguish between complete and incomplete protein.

    Complete Protein

    • It encompasses all the nine essential amino acids.

    Incomplete Protein

    • Vegan or plant-based protein usually comes in this category.
    • They have most of the amino acids but lack one or two among the nine.
    The quantities of individual amino acids in top-quality vegan protein powders are higher as compared to complete proteins.

    For example, soy protein has the highest content of histidine and phenylalanine per dosage.

    Usually, people think complete protein is always a better option than incomplete ones. This is a half-truth and, for the most part, a misconception.

    Both whey and vegan protein types are suitable in a different respect.

    Bodybuilders and athletes should consider their goals and choose the right one accordingly to receive the best results.

    Types Of Whey Protein

    Is Plant Based Protein Better Than Whey?

    Whey Protein Concentrate

    Whey protein concentrate is around 80% protein. Each 30g serving contains ~24g of protein with the remainder of energy coming from a small amount of fat and carbohydrates.

    One of the pros is that whey protein concentrate is the least processed of the whey powders. It is also packed full of all the branched-chain amino acids required to fuel your muscles.

    Another perk is that it is the most easily sourced protein powder and generally the kindest on your wallet.

    Whey Protein Isolate

    Whey protein isolate is one of the purest forms of whey on the market and is around 90% protein. Each 30g serving contains ~27g of protein and is virtually sugar and fat-free!

    Whey protein isolate has an extra processing step which makes it suitable for lactose-free people. This powder could appeal to anyone on a calorie-restricted diet or who are already getting their fat and carbohydrates from other sources.

    Whey Protein Hydrolysate

    Whey protein hydrolysate is what is known as the pre-digested whey protein. During processing, it is partially hydrolysed which helps it to be absorbed by the body faster. Unfortunately, high-performance comes with a flaw. Hydrolysate tastes very bitter and to compensate alot of flavourings are added to consumer products.

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    Whey Protein Vs Plant Protein

    Protein is an essential nutrient and plays a key role in the growth, development, and maintenance of the human body.

    So its no surprise that there are many products claiming to be a source of protein.

    Whey protein vs plant protein which one is better?

    Whey proteins can come from dairy or vegetarian sources while plant-based proteins are comprised of soybeans, peas, brown rice, quinoa, etc.

    There are various benefits associated with each type of protein.

    For instance, whey has been shown to help us lose weight when combined with exercise while vegetarians might appreciate that plants contain more fiber than diets high in animal products.

    Do you know that whey proteins are obtained from milk and can be as a powder, a concentrate or isolate?

    Similarly, plant proteins are also available in different forms powder, flour and concentrate.

    There is no one-size-fits-all approach to nutrition we all respond differently to various foods.

    So, what works for me might not work for you, and vice versa.

    Also, it depends on our goals whether we want to build muscle/lose fat or enhance our health.

    Best Hemp: Bobs Red Mill Hemp Protein Powder

    This hemp protein powder, which offers plenty of fiber and iron along with 14 grams of plant-based protein, has a single ingredient, meaning its as simple as it possibly can be. The flavor is a little bit green at first, but you get used to it very quickly, one reviewer notes. I love it for my protein breakfast smoothies.

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    Best Casein Protein Powders

    Casein, the main protein in milk, is absorbed more slowly than whey, so its not quite as efficient at building muscle, McDaniel says. But it can leave you feeling fuller longer, which makes it a great addition to meal replacement shakes or your morning oatmeal, especially if youre trying to lose weight. Casein has also been found to enhance muscle building when blended with whey in a post-workout shake.

    Which One Is Easier To Digest

    Whey Protein Powder Vs. Plant Protein Powders. Which Is ...

    Whey protein is made from milk and thus contains lactose that requires a digestive enzyme, named lactase to break it down. As we age, our small intestine secretes less lactase, making it difficult for our bodies to digest lactose. According to estimates, around 65 percent of the human population has a reduced ability to digest lactose after infancy and may suffer from intestinal discomfort, bloating or gas and fatigue due to lactose.

    As plant-based proteins are free from milk-derived ingredients, they do not contain lactose and are easier on our digestive systems. Also, most plant proteins are hypoallergenic and are digested by almost everyone without any adverse effects.

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    Whey Protein Vs Plant Protein: For Muscle Building

    Leucine, isoleucine, and valine are the BCAAs that play a crucial role in muscle protein synthesis. Whey proteins are the highest source of BCAA. It also contains all the essential amino acids which help in building and repairing muscle tissue .

    Plant proteins lack in this regard. Even though this issue may be corrected by combining two or more types of plant proteins, whey protein still emerges the winner as it contains 20-30% more BCAA.

    Research suggests that 2-3 g of leucine stimulates muscle protein synthesis . Plant-based protein, even in combinations contains a lower amount of leucine, while that is not the case with whey.

    Summary: When it comes to muscle protein synthesis, whey is more efficient than plant protein because it contains all the essential amino acids, It has about 20-30% more BCAA and these are especially important for muscle building.

    How To Choose The Right Protein Powder For You

    There are a lot of factors to consider when choosing the right protein powder. Its helpful to discuss with a doctor or registered dietician to discuss how much protein you may need.

    Here are some questions to consider when determining the best protein powder for you:

    • Is the protein source whey or plant-based?
    • Does it have artificial sweeteners or additives?
    • What else in the list of ingredients?
    • Does it have any other vitamins or minerals?
    • How much protein is in one serving?
    • Does this match my health needs?

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    Elite Blend Of Pea And Hemp Protein Brf Vegan Protein

    BRF is another lip-smacking vegan protein powder.

    Having impressive ingredients, it is free of Artificial Sweeteners or Coloring.

    Moreover, the blend contains additional digestive enzymes for easy breakdown of macronutrients and reduced bloating.

    The nutritious ingredients help in improving and flourishing the gut biome. Undoubtedly, it is one of the best vegan protein powders.

    • No Artificial Sweeteners or Colorings
    • Based on Pea Protein and Hemp Protein

    PRICE: $28.99 for 1 Tub

    Best Pea: Plantfusion Complete Protein

    Whey VS Plant Protein Powder (Which is better for YOU?)

    Although this powder is technically a blend, its mostly pea proteinand its got extras to ensure that its a complete protein with plenty of healthy extras for an added boost of nutrition. Plus, McDaniel notes, its easy to digest. It does not upset my stomach, as other powders have done, one Amazon reviewer writes. This is a great breakfast, since its one less thing for me to worry about.

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    Best Value: Vega Protein & Greens

    This affordable, plant-based powder offers a mix of pea and brown rice proteins, but its true selling point is its added veggies, which include broccoli, alfalfa grass, kale, and spinach. Its like a green smoothie in the form of a protein shake, complete with plenty of vitamin K and iron. Overall, this is one of the best budget protein powders Ive tried, one Amazon reviewer explains. I also have a very sensitive stomach for anyone concerned about that, and this powder doesnt bother me one bit. Definitely recommend!

    Safety And Side Effects Of Protein Powder

    In general, protein powder is completely safe to use.

    Protein powders generally contain very low amounts of calories, serving as more of a supplement than anything else.

    There are also some potential side effects worth noting, however, such as:

    Bloating and Gastric Distress

    If you have any existing conditions that affect your digestion, you may notice some indigestion or bloating when using protein powder.

    This effect is usually mild but it can be uncomfortable for many people who already suffer from abdominal discomfort or pain due to other health conditions.

    Diarrhea and Constipation

    In severe cases, diarrhea or constipation can occur with whey proteins. Since whey protein is a milk product, be sure to use caution if you have a milk allergy or sensitivity.

    Individuals with lactose intolerance may also notice mild problems with this product.

    But in general, it is completely safe to use if you take enough of it and have no preexisting diseases or conditions that affect your digestion.

    Weight Gain or Weight Loss

    Another common side effect of whey protein is weight gain or weight loss.

    This is because its a source of amino acids and calories, and its consumption can potentially influence your metabolic rate.

    In general, I wouldnt expect any changes from using this product unless youre taking in massive amounts of protein every day .

    Thyroid Issues

    If your thyroid isnt functioning properly, it may be possible to experience some issues when taking whey protein.

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    What Are The Benefits Of A Vegan Protein

    If whey is ostensibly superior to plant-based proteins, why would someone opt for a plant-based protein supplement instead? There are many reasons, including the following:

    In the whey vs vegan protein debate, many folks think vegan protein powders are just an overall healthier or better choice because plant foods are typically regarded as healthier. However, this is not necessarily true, considering the following:

    • Soy is one of the most popular sources of plant-based protein, and as mentioned above, this is one Id suggest shying away from.
    • Many plant-based protein powders contain GMO ingredients derived from corn and soy. While its a controversial topic, theres enough potential harm that Id suggest avoiding exposure to these types of ingredients from GMO crops.
    • If theres known potential harm from consuming GMOs, it can likely be traced back to herbicide and pesticide residues, which may also be found on non-GMO plant-based ingredients as well.
    • Plant-based protein powders, especially those containing predominantly rice protein, can contain high levels of lead and arsenic, which are both toxic heavy metals that can lead to a variety of health complications when consumed in excess.
    • Taste and mixability are often sacrificed when it comes to vegan proteins. This doesnt make them less healthy per se. However, if you cant tolerate it, youre not going to use it consistently, which means you may not get the results you expect.

    How To Choose The Best Protein Powder

    100% REAL PLANT

    As you scan labels, Jennifer McDaniel, M.S., R.D.N., a spokesperson for the Academy of Nutrition and Dietetics, recommends choosing options that include their specific type of protein as the first ingredient then, its best to go for ones that dont use artificial sweeteners, keep their ingredient lists short, and have neutral flavors like vanilla or unflavored. Now, its time to pick the right kind of protein for you.

    Know your diet. Theres a protein powder out there for every diet imaginable plant-based eaters can enjoy soy and pea protein, for example, while paleo adherents can reach for egg white protein. And if youre dairy-free, avoid whey or casein and reach for hemp or soy. Before you settle on one, make sure youre clear on your eating plan.

    Understand PDCAAS. One of the more recent, accepted ways to assess the protein quality and bioavailability is the Protein Digestibility Corrected Amino Acid Score , McDaniel explains. PDCAAS ranks proteins on a quality scale of zero to one. The closer to one, the better whey, casein, and egg white score 1.0, collagen scores 0.0, and plant-based options score in the middle.

    Ready to explore some new options or learn more about your favorite? These are the best protein powders to try, according to dietitians and reviewers.

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    What Is Plant Protein

    Soy, brown rice, pea, pumpkin, hemp, chia, and a variety of other plants provide plant protein. Many of these powders also contain a mixture of other plant proteins, such as a pea and rice protein combination.

    Plant protein powder is your best buddy if youre vegan or lactose intolerant. It supports muscular building while also being nutrition dense and high in fiber!

    There have also been studies that suggest a substantial reduction in postmenopausal symptoms in women who consume a lot of soy protein. Enhanced vascular health, lower cholesterol levels, and improved prostate health for males have all been reported.

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