Selecting The Right Protein Powder
As you can see, there are some differences between whey protein and plant protein. But, studies found that whey and plant proteins both enhanced muscle gains. Your choice comes largely down to flavor, your fitness goals, and digestive considerations.21
Thats why Tony Horton likes to integrate both whey and plant protein into his fitness diet. Each offers specific health benefits, and the variety makes for a more holistic fitness routine.
Plant Protein Vs Whey: Digestion And Health
65 percent of us suffer some degree of lactose intolerance. Because whey derives from milk, it can be hard to digest. If youve ever had GI distress after consuming whey, you might be in this camp. Some studies also show the consumption of milk or milk products increases risk of cancer and heart disease and thats before we include the implications of consuming dairy from an industry which widely uses antibiotics on livestock.
The additives in protein powders can also damage health. Whether whey- or plant-based, be sure that whatever protein you choose doesnt contain maltodextrin, acesulfame k, sucralose, or aspartame. Despite being legally approved food additives, all are associated with serious short and long-term health issues. You can learn more about them here.
Plant sources, on the other hand, contain fiber and enzymes which actively aid digestion. Most plants are tolerated well by most people, and if you choose a whole plant instead of a powder, youll also avoid harmful additives.
Summary: Vegan Vs Whey Protein
Weve seen a few things here:
- Whey protein isolate is a higher quality protein if examined in isolation.
- Studies show that both vegan and whey protein powders are both effective when combined with resistance training.
- Vegan and whey protein appear to be essentially equally effective.
- Whey proteins generally taste better, but there are many good tasting vegan protein powders these days.
- Whey can cause acne and stomach problems in some people.
Overall, if you dont have a dietary restriction whey protein and vegan protein will have an essentially identical effect on your weight loss or muscle building.
If youre new to using a protein supplement, I would just say to try both and find one that you like the taste of. Make note of whether or not one of them gives you any skin or stomach issues.
If youd like recommendations on a plant-based powder, see my guide to the best vegan protein powder.
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How To Take Your Protein Powder
There are numerous ways to take your protein powder.
In fact, you can mix your protein with sweeteners, fruits, vegetables or even coffee if you want.
The most important thing is to ensure that youre getting enough of your daily protein intake when using this product.
Its also very important that you use a high-quality whey protein powder .
Protein Powder: Whats Its Purpose
Protein is an essential nutrient for the body that promotes muscle growth, repairs tissue, makes enzymes and hormones, and supports weight management.
It is very important for us to consume enough protein daily to keep our bodies functioning well.
Protein powder is often considered a food supplement that only athletes use to bulk up. However, it is a great source for anybody who is looking to increase their protein intake and is a delicious addition to add into smoothies, baked goods, and more!
Protein can be extracted from either animal or plant sources and then formed into a powder. This process normally creates a powder that is high in protein and low in carbohydrates and fat.
Lets talk about the differences and similarities with whey protein vs. plant protein.
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Can You Make A Conclusion That One Protein Source Is Better Than The Other
When comparing whey protein vs. plant protein, you have to think about which fits in with your lifestyle.
Plant protein has a higher nutrient-density and is more environmentally friendly than whey. For these reasons, plant protein gains an edge over whey.
However, for those aiming for a muscle gain goal, whey protein may be more beneficial.
What Is The Difference Between A Diet And Regular Whey Protein Powder
Soon you will find out All those little details add up to one very important thing A Higher Quality Protein! In this case, a diet of Whey Protein Powder will give you a higher quality protein than a regular whey protein powder. But be careful! Many diet type products are not actually low in calories or fat.
They may say they are on the front of the label, but if you read the ingredient list, you will see lots of empty calories and/or bad fats that make them not really a great option at all.
Make sure you check the nutrition facts panel on the back of the label. A diet of Whey Protein Powder will give you a higher quality protein than a regular whey protein powder. But be careful! Many diet type products are not actually low in calories or fat. They may say they are on the front of the label, but if you read the ingredient list, you will see lots of empty calories and/or bad fats that make them not really a great option at all.
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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
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.
- It encompasses all the nine essential amino acids.
- 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.
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What Is Whey Protein
Whey protein is one of the two main proteins that are derived from milk .
You know when you open your yogurt and see that liquid floating on top? Thats whey!
Once collected, the whey goes through many different processes and eventually turns into the protein powder that you see today.
Now that we have a basic understanding of what each protein is, lets break both of them down and see which one is best for you.
Which One Is Better For Weight Loss
Whey and plant proteins are both complete proteins, meaning they contain all the essential amino acids in the same ratio we need to survive.
How Both Work
Each protein has its own benefits.
Whey is fast-digesting, for those who like to get their protein right after a workout but want to maintain muscle mass.
Plant proteins have more nutrients like fiber, vitamins and minerals, which may help you lose weight because they take time to digest and stay in the stomach longer.
Which One Is Better For Muscle Size?
Whey increases muscle bulk due to its high levels of BCAAs while plant protein increases lean muscle tissue because of its higher levels of leucine.
However, it takes 30-50 grams of plant protein to gain two pounds of muscle, while it takes 60-100 grams of whey protein.
So, plan your protein intake accordingly.
How Both Work Together to Build Muscle.
Whey and BCAAs are small peptides that facilitate the synthesis of various cellular proteins which are essential for building muscle.
Plant proteins have carbohydrates in them like fiber, which give carbohydrates an anabolic effect on muscles.
Both proteins improve physical performance and may be especially helpful for bodybuilders who take a break from training and want to rev up their metabolism.
To build muscle faster and better, follow a high-protein diet with low carbs and moderate exercise.
How Long Will Each Last?
Which One Is More Affordable?
For example, myprotein.com sells a 62-pound tub for ~$430.
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What Is Vegan Protein
Vegan proteins are plant based proteins – meaning they contain non-animal forms of protein. Natural sources of plant based proteins include: tofu, nuts, seed, chickpeas and soy are some of the common plant based protein sources. Natural plant based proteins are less protein dense than animal sources. This makes eating a high protein diet more difficult for vegans and vegetarians.
As a result, vegetarians and vegans eating a high protein diet will usually choose to supplement their diet with a vegan or plant based protein powder. This helps them to increase their daily protein consumption.
One key point is that most plant based proteins are not complete proteins – meaning they do not contain all 9 essential amino acids. Two common plant based protein sources that are complete proteins are soy and pea. Because most plant based proteins are not complete, many vegan proteins will use a blend of multiple plant based sources to make the blend a complete protein.
Vegan proteins are commonly slower digesting, have a slightly higher carb count, and usually have a higher fiber amount than other protein powders. This is also why they have a thicker and sometimes grittier taste. They are also lactose and dairy free, which can make them easier on the stomach for some people.
Which One Is Easier To Digest
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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Is Protein Powder Good For You
Protein powder is a terrific supplement to add to your diet. Many protein powders have added nutritional benefits such a fiber, vitamins, and minerals and secondary health benefits .
Protein powder is an effective supplement to help with muscle recovery, losing fat, and leaning / toning-up. Plus, its a convenient and healthy addition to your snack routine.
I personally dont like the shaker method of water + protein powder but for the recommendations below, I tried and tested them with water only to make my selections.
With so many protein powders available, it can be tough to select one based on your needs.
This post will focus on the types of protein powder, the best tasting and textures, and my go-to shaker way of enjoying protein powder.
Can You Build Muscle With Plant Protein
Yes, you can build muscle when combining strength training and plant-based protein consumption. Pea protein and soy protein have the highest protein concentration for plant-based proteins so you might want to give these a shot. You can also look to mixed plant protein powders that have a more well-rounded amino acid profile.
What is Pea Protein?
Pea protein is usually made from split yellow peas by grinding the dried peas into a powder. The starch and fiber are removed from this powder and leaves a concentrated protein material called pea protein isolate. Pea protein contains all 9 essential amino acids that your body doesnt produce. It also contains much needed branched chain amino acids necessary for building muscle such as leucine, isoleucine and valine. Pea protein also is a good source of heart healthy arginine. Pea protein is hypoallergenic and is an alternative protein choice for vegans.
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Is Pea Protein A Complete Protein
All protein sources have a unique amino acid profile. A “complete” protein is a protein that contains all nine essential amino acids, which include the following: including histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Within an amino acid profile contains “branched-chain amino acids , which are a group of three essential amino acids: leucine, isoleucine, and valine. BCAA’s boost muscle growth and boost exercise performance.
The body cannot make essential amino acids therefore, they must come from nutrition and diet.
Animal proteins, including whey, are considered complete proteins, while most plant-based proteins are incomplete, meaning they are missing essential amino acids.
Pea protein is the exception in that it does contain all nine essential amino acids and is considered one of the most “complete” plant-based proteins in the industry. However, it does not provide a comparable amount of each amino acid relative to animal-based proteins such as whey. Specifically, it lacks methionine, which is vital in new blood vessel growth and needed to produce cysteine, which is the primary precursor to the body’s natural production of the antioxidant, Glutathione.
What Are Plant Protein Powders
Though production methods can vary among manufacturers, plant-based powders are essentially made by dehydrating a food item if needed, grinding it into a powder and then isolating the protein from the fat and carbs. Protein isolates go through an additional filtration step after being extracted. This process creates a product thats roughly 90 percent protein by weight, meaning fewer carbs and fats.
These days, you can find some powders that contain soy or pea protein isolate. Just keep in mind that with isolates, youll receive less fiber and micronutrients found in the actual plant food. Its not a big deal if youre looking to focus on protein in your powder and eat plenty of whole-plant foods to get all the fiber, vitamins and minerals you need.
Although plant powders typically have more earthy or vegetable flavors than whey and other animal-based protein powders, this is generally mild.
The most popular plant-based protein nowadays is sourced from peas. According to Bloomberg, peas are the fastest-growing source of protein in the plant-based category of the market. Compared to green peas, the protein content is even higher in split green and yellow peas, which is the core ingredient most often used to make pea protein powder. Since pea protein does not contain soy or wheat, it makes for an attractive alternative for customers with food sensitivities and allergies.
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Is Whey Protein Good For You
As with all protein sources, there are some benefits to whey protein concentrate that you should take advantage of.
Whey helps with strengthening your muscles, tissue, and bones because of its nutrients and amino acids.
Whey proteins side effects are minimal compared to its benefits, but you should always concern yourself with what you put in your body.
Whey protein is generally safe to consume but is also well recognized as an allergen. Whenever you plan on adding a new protein supplement to your diet, you should consult with your doctor.
Protein Content Of Whey Vs Plant
Whey powder is considered a complete protein, with all 9 Essential Amino Acids that your body cannot produce on its own. Amino acids are the building blocks of protein, and they are crucial for fat loss and muscle growth.
Whey protein powder also provides all three branched-chain amino acids , which assist in the building and repair of muscles. The body can absorb and utilise whey protein rapidly and efficiently.
Some plant-based protein powders do not contain all 9 Essential Amino Acids, and they usually have fewer BCAAs than whey protein. Research shows that soy and pea protein have a good amount of Essential Amino Acids .
This is not a major issue, as multiple plant proteins can be combined to create a blend that provides all of the Essential Amino Acids and BCAAs.
It is essential for people withsoy allergies always to read the label when purchasing a plant protein blend.
Pea protein isolate stands out as the most efficient plant-based alternative to whey, with a decent amount of protein per scoop. Pea protein isolate contains all 9 Essential Amino Acids, which makes it a good whey substitute .
Research shows that pea protein isolate is as effective as whey when it comes to muscle thickness and hypertrophy, and strength development .
Commercial whey and plant protein blends generally contain a similar amount of protein, averaging around 20-30 grams per serving.
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Whey Protein Nutrition Facts
Here are some of the nutritional benefits of whey protein:
- High in protein
- Low in fat and carbohydrates
- High in calcium
- Contains B-vitamins- Studies have shown that whey protein can improve the status of vitamin B12 and folate in elderly individuals. These vitamins can help keep the bodys nerve and blood cells healthy and prevent other age-related diseases .
- Contains other vitamins & minerals in low quantities