Is Soy Protein Better Than Whey

Differences In Flavor Texture And Digestibility

whey protein vs soy protein which is better.1

Whey protein powder and soy protein powder are two of our most popular products. While they both have a unique set of benefits, lets take a closer look at their differences to determine which type of protein powder will work best for you.

First, there are big differences in texture and flavor whey is typically considered creamier, while soy has more of an earthy taste. Most people either love or hate soybut if youre looking for ways to add variety to your diet, its a great choice.

Why Is Whey Better Than Pea Protein

As mentioned, pea protein offers many benefits and is an excellent alternative for people with dietary restrictions. If the diet is not a limiting factor, there are many reasons why whey protein powder is the top choice among the fitness community.

  • Whey protein has higher grams of protein per serving than pea protein. A pea protein isolate typically contains 21g of protein per serving. In comparison, AGN Roots Grass Fed whey protein isolate contains 25g of protein per serving.
  • Whey protein has a complete amino acid profile. Every source of protein has a different amino acid profile, which determines how the protein breaks down once digested. Animal-based protein, and specifically grass-fed whey protein, contain a substantial amount of all nine essential amino acids. To achieve the same amino acid profile with pea protein, you need to combine different sources of protein that have complementary amino acids to ensure your body receives the optimal ratios.
  • Whey protein is better for muscle building than pea protein. The ability to build muscle is directly related to the amino acid profile. Though pea protein is a “complete” protein and contains BCAAs , it does not compete with the muscle-building benefits of whey protein. Whey protein has high leucine content, is rapidly digested by the body, and dramatically stimulates muscle protein synthesis .

At Swolverine We Created Plantpro5 Which Contains Pea Protein Isolate Along With Hemp Quinoa Sacha Inchi And Pumpkin Protein So You Can Get A Mix Of The Best Plant Protein Sources To Help Fuel Your Health And Performance

Swolverine’s PLANTPRO5® is the perfect mix of high-quality plant-based protein, to provide the nutrients you need to power your performance. Made with Pea Isolate, Hemp, Pumpkin Seed, Sacha Inchi, and Quinoa Protein, PLANTPRO5® provides 21g of the protein you need to increase strength, build more lean muscle mass, and optimize performance. With a delicious Chocolate Cake flavor, PLANTPRO5® Is the perfect addition to your plant-based diet.


We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.


Montgomery, Kristen S. Soy protein. The Journal of perinatal education vol. 12,3 : 42-5. doi:10.1624/105812403X106946

Phillips, Stuart M et al. The role of milk- and soy-based protein in support of muscle protein synthesis and muscle protein accretion in young and elderly persons. Journal of the American College of Nutrition vol. 28,4 : 343-54. doi:10.1080/07315724.2009.10718096

Fang, S. Yu et al., J Agric Food Chem., 52, pp. 4012-4020

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Whey Protein Amino Acid Profile

Whey protein contains the highest percentage of essential amino acids. Whey protein is high in leucine, isoleucine, methionine and lysine.

  • Leucine is a BCAA critical for protein synthesis and muscle repair. In addition, it helps regulate blood sugar levels and stimulates healing the production of growth hormones.
  • Isoleucine is another BCAA. Isoleucine is involved in muscle metabolism and is heavily concentrated within muscle tissue. It is also important for immune function, energy regulation and hemoglobin production.
  • Methionine plays a critical role in metabolism and healthy tissue growth. It also aids in the absorption of zinc and selenium, crucial vitamins to support overall health.
  • Lysine plays a major role in protein synthesis. In addition, it is critical for hormone and enzyme production, calcium absorption and energy production.

Additional Benefits Of Soy Protein


Soy has many other potential benefits that could make it a super-healthy addition to your supplement stack.

  • Soy protein increases the nutritional value of other foods due to its complete amino acid profile.
  • Soy has been shown to help maintain a healthy cholesterol level if yours is already in the normal range.
  • Soy could enhance athletic performance. The isoflavones found in soy protein produce antioxidant effects, which speed recovery and reduce muscle soreness and inflammation following exercise.
  • In addition, soy does supply a full complement of amino acids for the exercising muscles, meaning muscles will become larger and stronger with soy protein. In fact, athletes who incorporate both soy and whey protein into their nutritional regimens may benefit from the different rates of digestion and amino acid absorption.

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Soy Protein Vs Whey: Which Is The Better Powder Choice

I’ve seen quite a few heated debates at the gym in recent months about the pros and cons of different protein sources. In many cases, it mainly comes down to soy vs. whey protein, but there is often a lot of misunderstanding.

From a nutrition perspective, there are important factors to consider ones that go beyond the ethics of plant-based protein powder.

If you don’t understand the differences in nutritional content, then you could end up making a decision that won’t get you to your health and fitness goals.

Let’s start with some basics.

Pros And Cons Of Soy Protein


  • Soy protein is a complete, vegan protein.
  • Some people prefer the taste of soy over other plant-based proteins.
  • Many people enjoy tofu and other soy products as meat substitutes.
  • Active compounds with estrogenic activity may have health benefits for older women, but the evidence is uncertain.
  • Protease inhibitors may have anti-cancer or other health properties.


  • Protease inhibitors in soy most likely result in lower protein digestibility.
  • Lectins and phytic acid can interfere with the absorption of nutrients, including vitamins A and B12, and may cause an upset stomach and other health issues.
  • Phytoestrogens in soy may lower male testosterone levels and fertility.
  • In pregnant women, soy protein compounds may increase the risk of some birth defects.
  • Some people are allergic to compounds occurring in soy protein.

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Can You Build Muscle With Plant Protein

If youre following a vegan or vegetarian diet, building muscle mass can seem like a challenge. It is, however, entirely possible to quickly and effectively build muscle with a vegan plant protein, as long as you choose the right type of protein, consume enough of it, and support your diet with proper exercise.

First, fill up on a variety of protein-rich, plant-based foods such as lentils, quinoas, chia seeds, tempeh, tofu, peas, chickpeas, nut butter, and oats.

Next, supplement your diet with a quality, plant-based protein powder. Opt for a brand that mixes different types of plant proteins to ensure youre consuming all the essential amino acids your body needs, as well as benefitting from a wide range of nutrients.

Drink your protein shake either right before or within one hour of finishing your workout to obtain the full benefits and give your body the best chance to build, repair, and strengthen muscle tissue.

Soy Methionine And Cholesterol

Whey Protein vs Soy Protein – Which is Better?

In addition to its low BV score, soy has several other nutritional drawbacks that make bodybuilders wary. One reason soy is so low on the BV scale is because it’s lacking in the sulfur-containing amino acid methionine.

The sulfur-containing amino acids are particularly important for protein synthesis and growth, proper immune system function, and the body’s production of glutathione . GSH is one of the most important antioxidants found in the body. It protects cells and serves to detoxify a variety of harmful compounds such as hydrogen peroxide, carcinogens, reactive oxygen species, and many others. In particular, GSH is also partly responsible for keeping low density lipoproteins from oxidizing and clogging our arteries.

Several studies have shown soy protein to be inferior to whey for the production of GSH. Though soy has a reputation for reducing cholesterol, in one study, rats fed soy protein that was not fortified with methionine as 13 percent of total calories, had an increase in cholesterol and an increased susceptibility of LDL cholesterol to peroxidation. So not only did the rats’ cholesterol go up, the LDL fraction oxidized more easily, potentially leading to clogged arteries. It is well established that an increased susceptibility of LDL to peroxidation is an essential step for the development of atherogenesis. These rats were found to have low levels of GSH and did not grow as well as another groups of rats fed casein.

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Whey Or Soy Protein For Building Muscle

As most protein supplement connoisseurs know, whey protein and soy protein are two of the most popular choices on the market. Of course, they share similarities and differences. Athletes and fitness enthusiasts who want a convenient source of protein to aid in their training efforts use them both.

We know that getting enough protein is crucial for building muscle and improving your body composition. However, if you eat too little protein, your efforts in the gym, while not wasted, will not give you optimal results.

Which is the best option for strength training individuals looking to improve their body composition? Should you use whey protein or soy protein if you want to build muscle and lose fat? Its the battle of the ages! Well, not really, but its an interesting enough question. Interesting enough for a brand new meta-analysis to sift through the available scientific research and, hopefully, give us an answer.1

In this article, well take a look at said meta-analysis and dissect their conclusions. Read on!

For Digestion And Absorption

One significant issue with soy protein is that it contains protease inhibitors that can reduce protein digestibility.

Aside from that, whey protein drinks also digest morequickly than soy, which makes them an excellent choice for post-workout shakes.

Whey is the definite overall winner for both digestion and absorption.

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How Much Do You Need

How much protein do endurance athletes need to consume? Numerous studies have demonstrated that endurance athletes in heavy training need more protein than recreational athletes do. Once it was believed that 1/2 gram of protein per pound of body weight-75 grams for a 150-lb person-per day was sufficient. Today’s standards, however, would increase that figure to about 100-112 grams .

To find out how much you require, multiply your weight in kilograms by 1.4 to 1.7, depending on your exercise intensity. This gives you the amount of protein that you should consume on a daily basis. . Thus, a 165-pound athlete in high training mode should consume about 128 grams of protein daily.

What Is Soy Protein

What is the difference between whey, soy, and pea protein ...

Although soy protein has only been available to consumers since 1945, its become a popular source of protein in recent years. This new found popularity is likely due to an increased awareness of soys potential health benefits. Soy does offer a number of important nutrients.

However, it should not be used as a substitute for whey protein for overall health benefits. Whey and soy are two different sources of high-quality protein each will give you access to certain amino acids that your body needs in order to function properly. The key difference between these two types of protein is where they come from and how they affect your body.

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Key Benefits Of Whey Protein

Lets take a look at some of the major beneficial results of Whey protein:

  • Whey protein can help in improving athletic performance by boosting physical strength and stamina. The increased muscle mass allows the athletes to perform much better in the field.
  • It can cure or reduce the chronic disease known as Psoriasis in which red patches are formed on the body causing unbearable itching. The consumption of Whey protein can assist the same with ease.
  • Weight loss is one of the primary benefits of protein intake in the body and Whey protein provides the same advantage. It can be used by those who are looking forward to losing weight along with building muscle.
  • It is a complete package of useful nutrients and amino acids. Whey protein has huge nutrients including all amino acids, calcium and hence turns out great for the body. The user can also make the bones stronger.
  • The Whey protein sets well along with any recipes and smoothies due to the super absorbing quality. It can be used in favorite smoothies or drinks and has a creamy texture.
  • Thats not it. The list of advantages of Whey protein goes on and on. Hence it can be used if you are looking forward to achieving any or all the mentioned benefits. But, there are other options available in the market and often it becomes very tricky and hard to choose the right body-building product for yourself. Lets explore one of the closest alternatives to Whey protein and dose that offers the same results as well.

    Health Benefits Of Soy Protein

    I already mentioned the fact that it’s low in saturated fat, especially when compared to whey protein.

    But from a nutrition perspective, you should also be aware of the high amount of fiber. This may help your digestion and diet efforts as it may make you feel full for longer periods.

    What I found particularly interesting is that switching from animal protein to soy has been shown to help with lowering the bad LDL cholesterol levels .

    Finally, unlike other plant proteins, soy contains all 9 essential amino acids. This may help with muscle recovery and bodybuilding.

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    What Does Match The Leucine Content Mean

    It means that youd have to eat or drink more soy protein for comparable effects. Soy protein does not contain as much leucine as whey protein on a gram-for-gram basis. Therefore, you need to up the dosage slightly. In said study, the whey group received 19 grams of protein and the soy group 26 grams, and they both gained the same.4 That study did not have a control group and is not featured in this new meta-analysis. It is still highly relevant, though.

    We believe that soy protein works just fine for building muscle, as long as your total protein intake is sufficient and you use enough soy protein per serving. Several studies show that 20 grams of whey protein stimulate muscle protein synthesis to the max. So if you make sure you eat, say, 30 grams of soy protein to compensate for the lower amount of leucine, you should be good.

    Another new meta-analysis also concludes that plant-based proteins are less effective than animal-based ones for gaining muscle mass and strength.5 However, that does not mean that plant-based proteins are useless. Once again, eat a little more of it, and you should be fine. A meta-analysis partially financed by the soy industry found no difference between soy protein and animal proteins for muscle mass and strength gains.6 Take that for what you will, but the financing shouldnt affect the statistical analysis of other studies.

    Benefits Of Whey Protein

    Whey Protein VS Soy Protein
    • It May Help Improve Athletic Performance:Keri Gans, MS, RDN, CDN, nutrition consultant, speaker, and author of The Small Change Diet, explains that whey protein is thought to be beneficial for athletes. There is research to support that it may help improve athletic performance, increase strength and muscle mass, she says.
    • It May Help with Psoriasis: Gans adds that whey has also been found to help with psoriasis by reducing itchy skin symptoms.
    • It May Aid in Weight Loss: Some studies have suggested that whey protein can help with weight loss, Gans points out.
    • It Is Packed with Nutrients and Amino Acids: Whey offers an abundance of nutritional value, says Collingwood. Not only does it contain all essential amino acids as well as branched-chain amino acids, but it is naturally abundant with calcium, which makes it great for your bones.
    • It Is Easy to Add to Your Favorite Recipes: Collingwood also points out that it is the perfect addition to your favorite smoothies and recipes because it absorbs quickly, has a creamy texture, and a mild taste with minimal aftertaste.

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    The Controversy Over Soy

    Soy protein has received a lot of negative press over recent years. Why then, would one replace their tried and tested whey with the much maligned, supposedly inferior soy?

    As is so often the case, when a particular scientific issue is debated, there is another side to the story. In recent years, scientists have been looking closely at the effects soy consumption really has on testosterone and muscle gain.

    Whey Or Soy Protein For Weight Gain

    If youve been trying to bulk up, but have struggled, protein might be one of your biggest roadblocks. Thats because protein helps your body build muscle. To help you put on lean mass, its critical that you find a healthy source of protein and incorporate it into your diet .

    Some people assume that whey or soy protein is best for weight gain, but actually it depends on your goals and needs as an individual.

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    Health Benefits Of Whey Protein Isolate

    Whey isolate has a few essential fitness-based benefits that support several goals that many people have.

    First of all, it provides the complete amino acid profile, including the 9 essential amino acids that the body needs to assimilate through food .

    These amino acids play an important role in muscle recovery, as well as muscle building.

    Secondly, studies have shown that whey protein is one of the easiest and fastest proteins for the human body to absorb .

    So, for all types of athletic people, whey protein may increase your amino acid levels the fastest, while providing critical nutrients for your muscles.

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