Is Plant Protein Or Whey Protein Easier To Digest
Determining if plant protein or whey protein is easier to digest may vary from person to person. If you are lactose-intolerant, then whey protein will probably not settle well with you. The alternative is plant protein which is great for digestion. It has fiber and enzymes that aid with the digestive process.
On the other hand, if a milk allergy isnt a problem for you, then you will want to consider a protein powder with whey protein hydrolysate . Its already gone through a partial hydrolysis process that makes it faster to digest in the body.
Whey Protein Has A Shorter Shelf Life Than Plant Protein
Its natural for everyone to have their own opinions good and bad about different foods.
And some people may wonder if whey protein lasts longer than plant protein.
The truth is that it depends on the type of protein.
Whey proteins have a longer shelf life than plant proteins and can retain their protein value for up to 5 years, making them a great choice for athletes who travel frequently.
So which would you choose?
If youre a vegetarian, why not combine your favorite foods from each category and see what you come up with!
Does Plant Protein Help You Build Muscle
A significant amount of research, including the one conducted by the researchers at The University of Ohio, suggests that certain plant proteins such as rice protein led to an increase in muscle thickness and lean body mass almost equivalent or insignificantly lesser than the results generated by participants consuming whey protein. Additionally, a study conducted in 2015 confirmed that pea protein was as effective as whey protein at increasing muscle thickness.
Read Also: How To Lose Weight With Premier Protein
The Best Protein Powder Depends On Your Goals
At the end of the day, the best protein powder for you is the one that you will use consistently to benefit YOUR needs.
First, think about your goals are you trying to lose weight, build muscle, or just fill in the gaps because its hard to consistently meet your protein needs? Will you be taking protein post-workout to boost recovery or should you choose something to take at night to target weight loss?
Then, think about your personal preferences are you okay with dairy, or do you prefer something plant-based? Will you be using this for mostly shakes and smoothies, or do you want something that bakes well? Maybe you need to experiment with flavor. What is your budget?
Trust me. Trying to fit a square peg into a round hole isnt worth it in the long run. Forcing yourself to take that expensive, fancy-looking protein that your cousin SWEARS by isnt going to do you any favors if you hate the taste and it makes your stomach hurt. Take the time to choose the best protein powder for you.
Annnnnd always focus on food first!
Protein Content In Plant Protein
A common myth surrounding plant protein sources is that they dont contain enough of the macro to support muscle growth. This isnt true, though. In fact, plant protein may even be more beneficial than animal protein in certain cases. Compared to animal sources, plants provide a more concentrated source of essential amino acids with lower amounts of calories and saturated fat, says Michele Dowd-Waller from Suny Downstate Medical Center.
Plant proteins are also naturally low in methionine and tryptophan , which can lead to excess accumulation of homocysteine levels in your blood. When consumed regularly, some studies have shown that homocysteine levels may increase heart disease risk and decrease lung function.
Read Also: Garden Of Life Vs Shakeology
Protein Powders And Protein Processing
There are several types of protein powders: whey, egg, pea, hemp, casein, brown rice and mixed-plant proteins with 3 common forms of processing:
Protein Concentrates Taken from whole foods, such as animals or vegetables, where heat, acid or enzymes are used to extract the protein. This can supply up to 80% protein with what remains comprised of fat and carbohydrates.
Protein Isolates This is where the processing goes through more concentration, thereby isolating the protein even further from the non-protein nutrition such as fat and carbs. This can supply up to 95% of protein.
Protein Hydrolysates Takes a concentrate or isolate and goes through even more processing, maximising the protein and the speed of its absorption.
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.
Don’t Miss: Shakeology Vs Protein Shake
Which Protein Powder Is Best For Weight Loss
Pea protein powder is the best plant-based protein for weight loss. Research has shown that it can reduce hunger cravings. You may also want to consider a plant-based protein powder due to the additional vitamins and minerals it has. Overall, the exact type of protein powder doesnt make a difference in weight loss as much as getting enough protein in your diet.
How Can Nutrascience Labs Help You
If youre thinking about launching a new plant-based or whey protein powder or re-formulating your existing product, NutraScience Labs is ready to work with you!
Our team possesses over 120 years of nutraceutical industry experience and has successfully brought over 2,300 dietary supplement brands to market. We specialize in providing custom contract manufacturing and flavoring services to brand owners that are interested in or currently selling Sports Nutrition and Bodybuilding, Digestive Support, Bone and Joint Support, Weight Management and Cognitive Health Support supplements.
For more information on how our team can assist you, give us a call 24/7/365 at or send us your request to receive a free nutraceutical manufacturing quote in 48 business hours.
References and Infographics:
Also Check: Fat Protein Efficient Diet Meal Plan
What Is Whey Protein
Whey protein is an animal protein made by isolating whey, the liquid portion of milk that separates from the curds when making cheese.
After the liquid is collected, the fats, carbs, and water are removed. The protein that is left is dried to form a powder.
Whey protein is one of the most popular protein sources among athletes looking to put on muscle and lose weight.
What Is The Difference Between Whey Protein And Plant Protein
Whey is a by-product of the cheese manufacturing process. Its derived from cows milk. The milk is made from two proteins, whey, and casein. One of the many problems that center around whey protein is digestion. Common complaints include nausea, gas, constipation and stomach cramps. This is most likely due to multiple people having issues digesting dairy in general.
Often, wheys side effects are linked to digestion. Its the thing that might make someone consider other options. However, there are a lot of different alternatives to choose from instead of whey protein. Whey protein has been used for decades and is a standard choice for many people when shopping for a workout supplement. But now there are many more alternatives to choose from to reduce digestive issues and fuel your workout.
Unlike whey, plant protein is entirely derived from plants. Typically, foods like legumes, grains, and rice are sources of plant-based protein powder. It can come from a number of sources such as:
From living a more holistic lifestyle to reducing or eliminating your animal intake, plant-based protein powder can help you meet your fitness goals without the unnecessary side effects that come from consuming whey protein.
Recommended Reading: Do Special K Protein Bars Make You Gain Weight
Does Whey Protein Powder Taste Better Than Plant
In my opinion, it doesnt matter which type of protein you consume as long as its high quality.
Ive used both whey and soy protein powders and have found them to be just as delicious and healthy.
So, go ahead and experiment with whey and soy powders. Youll find that theyre both delicious, nutritious and useful for your health.
Its important to note that the amino acid profile of whey protein can vary slightly depending on the quality of the protein used .
For this reason, its usually best to use a whey concentrate or isolate supplement for optimal results.
The most important thing here is to get enough high-quality protein in each meal, ensuring youre getting at least 20-35g of high-quality protein per day.
This can be achieved with an adequate amount of vegetables and low-fat dairy products .
A whey protein shake can supplement your diet with additional sources of protein and a variety of BCAAs, but it is not your sole source for all of the essential amino acids you need to stay healthy.
Also note that everyones needs are different its generally suggested to take in around 1g of protein for each pound you weigh .
Dairy Allergies and Lactose Intolerance
More and more people are being diagnosed with allergies, intolerances or sensitivities to one or more dairy products every day.
The symptoms range from runny noses, headaches and intestinal upset to serious health conditions like asthma.
Final Thoughts on Whey Protein Vs Plant Protein
Besides Protein Quality What Are The Other Differences Between Whey Protein And Plant Protein
As mentioned earlier, protein quality is one of the biggest differences between the two protein sources, but it’s not the only factor.
Each protein source, whey and plant, also hosts its own unique nutrients, in addition to protein.
Let’s review the benefits and negatives of both whey and plant protein.
Don’t Miss: Vega One Compared To Shakeology
Where Does Whey Protein Come From
The difference between various protein supplement types comes from their varying origins and the resulting variations in their amino acid profiles. Whey protein is basically the protein isolated from whey. Whey is the liquid part of milk that is left behind as a byproduct during cheese production. It is this byproduct that is then processed to isolate proteins and make some of the most widely consumed supplements.
Whey protein is a complete protein that is available in a variety of tasty and intriguing flavors for gym enthusiasts as well as others that need to top up their protein intake. Whey protein is generally quickly absorbed into the bloodstream to build and repair muscles effectively. But people with lactose intolerance need to be wary of this particular protein type.
Whey Vs Plant Protein Nutrition Facts
- Does not contain much besides protein
- Contains calcium, B-vitamins, and other vitamins & minerals in small amounts
- During production, whey is heated up to 280 degrees Fahrenheit. This ultra-pasteurization destroys naturally occurring digestive enzymes and vitamins besides killing bacteria
- Have a high nutrient density
- Are loaded with essential vitamins, minerals, fiber, antioxidants, and iron
- Contain essential fatty acids
Recommended Reading: Vega One Nutritional Shake Vs.shakeology
Effectiveness For Weight Loss
Weight loss is achieved through a calorie deficit, which is when you consume fewer calories than your body burns in a day. This is usually achieved by eating and drinking fewer calories and increasing physical activity.
Both whey and plant-based protein powders can help you lose weight by promoting feelings of fullness and helping preserve lean muscle mass the fat-free part of your body.
Here are some considerations that may further help your weight loss efforts:
Using protein powder to get in extra protein can aid weight loss by promoting feelings of fullness and preserving muscle mass. For the best results, use it alongside a healthy diet and stick with protein powders with minimal ingredients.
Amino Acid Levels In Vegetable Protein Vs Animal Protein
High-quality protein is usually embedded in proteins that contain all nine essential amino acids. The meaning of essential amino acids is amino acids that cannot be produced by the body independently but need a food supply for the body to obtain these amino acids.
Food sources that contain all the amino acids are called complete proteins. One essential amino acid is not there, so the protein cannot be called a complete protein, but protein is not complete.
Animal protein such as whey protein is a complete type of protein. Generally, they provide all nine types of essential amino acids. This amino acid is important for supporting growth and the bodys metabolic processes.
While vegetable protein usually has suboptimal levels of essential amino acids, it is not called a complete protein like animal protein.
You May Like: Protein Powder Cholesterol
Summary Between Vegan Vs Whey Protein
Vegan protein is derived from plants. It is ideal for lactose-intolerant persons and those who do not want to consume animal products. However, it does not have all the recommended protein content. On the other hand, whey protein is derived from cows milk. It is not lactose or vegan-friendly. However, it is a complete protein since it contains all 9 essential amino acids.
Why Protein Might Be The Healthiest Nutrient On Earth
Protein has gotten a lot of attention lately, thanks to its reputation as an appetite suppressant and fat burner. This means its ideal if youre trying to lose weight or prevent yourself from gaining more. Studies have found that protein may help people feel fuller longer, which can make dieting more effective. Its also been linked to weight loss in other studies, although how it helps shed pounds isnt completely clear yet.
In one experiment, people on a high-protein diet lost 13% more body fat than those on a normal protein diet. Scientists think that protein triggers a cascade of biochemical reactions in your body that tells your brain youre full and less likely to overeat.
Don’t Miss: Shakeology Alternatives 2018
How Are Both Egg White And Whey Protein Made
Egg white protein is made by removing the yolk and dehydrating the remaining egg white into a fine powder. With Transformation Protein, we add other nutrients to our egg white protein to pack more punch, including vitamins, minerals, collagen, plant-based protein, and MCT oil.
Whey protein, on the other hand, is made during the same process of producing cheese. Enzymes are added to milk to separate it into two types of proteins: Casein and whey. These are then pasteurized and powdered.
Vegan Vs Whey Protein
The subject of Vegan vs Whey Protein has been a hot topic for some time and I have toyed with whether to write about it, but in keeping with wanting to uncover the actual truth of sports supplements, and not just what brands recommend you to take, it’s TIME to talk Vegan vs Whey!
I for one have NOTHING against Vegan Protein brands, despite running a whey protein company of my own. We have our very own Vegan range and I use it daily.
When plant sources are combined in the correct way they offer up the essential amino acids the body needs , HOWEVER I also feel that Whey has been taken on a rough ride of late. EVERY article on Whey vs Vegan on the first 2 pages of Google are all swayed towards Vegan Protein powders. But is this accurate and fair?
Vegan Protein is great, but its not necessarily better than Whey. Actually when comparing the essential protein nutrients , gram-for-gram whey still comes out on top, quite convincingly . To compensate and get the same level of protein & amino acids, youll need to take a much larger serving size of Vegan Protein powder which in turns makes it much more expensive.
Whey also has years of clinical trials to prove its effectiveness whereas Vegan Protein is still relatively untested.
Now let’s look how the majority of Vegan Protein powders compares to WHEYD Protein:
Okay so who won?
We’ve just launched an Elite Vegan Range!
After numerous requests, we’re developed an effective, tasty Vegan Range.
Get £5 Off Below!
Also Check: Is Special K Protein Shake Healthy
Cons Of Using Whey Protein
Whey protein can cause digestive distress in people who are lactose intolerant or have a milk allergy. If youre using whey protein, make sure to take it with water, as anything else could significantly reduce its effectiveness. Also, make sure your whey protein is unadulterated with any additives like artificial sweeteners.
Additionally, some studies have linked high intake of whey protein to an increased risk of Type 2 diabetes, possibly because it contains glutamatesan amino acid that breaks down into monosodium glutamate , which some experts say can cause insulin resistance and other metabolic issues.
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 .
Also Check: Cholesterol In Protein Powder