Having trouble deciding between whey vs plant protein? Choosing the right protein powder is essential for your fitness and health goals. That is why we wrote this comparison on whey vs plant protein to give you all the information and facts you need to decide which protein powder is for you. We will cover which is best for you, what they are, benefits and downsides, what to look for, and alternatives. Let’s get into it.
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Related: 6 best organic protein powders, high protein cottage cheese eggs, high protein baked oats
Medical Disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For medical and health advice, consult with a licensed healthcare professional.
How will I know which protein is best for me?
Determining which protein powder is best for you is completely subjective. Wether it is whey vs plant protein that you choose, it all depends on your needs and fitness goals. The most common of these needs and goals include supporting weight loss, muscle recovery, supporting healthy skin and hair growth, easy digestibility, allergen friendly, and wether or not they fit into your specific diet. All of which will be covered in depth in this article.
First, let’s give you a quick rundown:
Before comparing whey vs plant protein for each of these categories in depth, understand that each of these protein sources are meant to aid you in your fitness and health journey. They are not meant to replace a healthy and well-balanced lifestyle. There is no “magic” product that can do it all. It is important to balance your life with proper nutrition, hydration, sleep, and exercise. This article on whey vs plant protein is meant to serve as an informational article to help you pick which protein powder is best for your personal needs.
What are whey and plant proteins?
Before getting into comparing whey vs plant protein, it is important for you to know what each of these are, how they are made, and which is the best form for you to choose.
What is whey protein?
Whey comes from cow’s milk. When cheese manufactures add enzymes to the milk in order for it to curdle, the watery part left behind is what we call whey. It is formed of eight naturally occurring proteins found in milk; beta-lactoglobulin, alpha-lactalbumin, glycomacropeptide, immunoglobulins, bovine serum albumin, lactoferrin, lactoperoxidase, and lysozyme. It is a complete protein (a protein that contains all nine essential amino acids).
Whey protein is used in different forms in protein powders either as a concentrate, isolate, or hydrolysate. Whey concentrate has the greatest nutrient density because it goes through less processing than the other forms. Whey isolate has higher amounts of protein and lower amounts of fat. Whey hydrolysate is hydrolyzed whey that is “pre-digested” for easier digestion, but has less protein and causes a greater insulin spike than the other forms.
When choosing whey protein powder it is best to look for ones minimally processed and made from grass-fed and pasture raised cows that are third party tested for heavy metals, allergens, antibiotics, pesticides, mycotoxins, and melamine. This will ensure that you get the most nutrients that whey protein has to offer while also being safe from various toxins. See two of our favorite whey protein powders that meet this criteria here.
What is plant protein?
Plant protein refers to multiple different plant-based protein sources. The most common ones found on the market are pea protein, rice protein, and soy protein. Each of these are similar but have a few differences. We have grouped them together in this article because often times protein powder companies will use multiple plant-based protein sources in their products. They will do this because most plant proteins are not considered complete proteins (a protein that contains all nine essential amino acids).
Pea protein is not considered a complete protein, it contains adequate amounts of eight out of the nine essential amino acids, but not enough methionine-cystine. It contains around 24g of protein per serving and is packed with iron.
Rice protein is not a complete protein, it contains adequate amounts of eight of the nine essential amino acids, but not enough lysine. It contains around 12g of protein per serving.
Soy protein is considered a complete protein. It contains around 20g of protein per serving. However, it is often found in protein powders in isolate form which is heavily processed and void of many of its natural nutrients.
When choosing a plant protein powder, it is best to choose one that has multiple sources of plant-based protein, is minimally processed, Non-GMO certified, and third party tested for allergens, heavy metals, toxins, aflatoxins, pesticides, organoleptic, potency, purity, pathogens and microbial. That way you can be sure you are receiving adequate amounts of all nine essential amino acids and are safe from toxins. See some of our favorite plant-based protein powders here.
Whey vs plant protein: benefits and downsides
The benefits of whey vs plant protein are similar, yet very different. Let’s discuss how whey vs plant protein fairs on supporting weight loss, supporting muscle growth, supporting healthy skin and hair growth, digestibility, allergen free, and how they fit into different diets.
Weight loss support
Whey protein can help support healthy weight loss. According to Healthline, whey protein may be helpful in maintaining a healthy weight. There have also been studies that have shown whey protein can be beneficial in lowering cholesterol levels in adults. This is all possible due to the high amount of protein found in whey. Consuming high amounts of protein can aid in healthy weight loss because it helps you feel fuller longer, and helps maintain weight regulating hormones.
Plant protein can also support healthy weight loss. Similar to whey protein, many plant-based proteins have high amounts of protein. Helping you stay fuller longer and maintaining weight regulating hormones.
Muscle growth support
Whey protein has been shown to support muscle growth. It is a complete protein, meaning it has all nine essential amino acids. Essential amino acids are needed for healthy muscle growth and immune system support. These can only be obtained through diet and are not made in the body.
Plant protein can also support muscle growth. However, many plant-based protein sources are not complete proteins. Fortunately, most companies keep this in mind when formulating their protein powders and use multiple sources of plant protein. So, if you are looking for plant protein that supports muscle growth, find products that include many different sources of plant protein. You can even use a plant-based protein powder that only has one source of protein, as long as you are getting all the essential amino acids from other areas of your diet.
Healthy skin & hair growth support
Whey protein is a complete protein that has all nine essential amino acids. These essential amino acids help build and repair hair and skin. It, however, does not contain biotin or collagen which are important for hair and skin health.
Plant protein, depending on the kind, will contain most of the nine essential amino acids, meaning it is beneficial for the hair and skin. There are many different plant proteins that have other vitamins that support skin and hair health. Soy protein contains isoflavons which may support skin health and reduce aging and wrinkles. Hemp protein contains omega-3 fatty acids which have anti-inflammatory properties and can help support skin inflammation.
Digestibility
Whey protein may be hard to digest for some people. For some people it can cause nausea, diarrhea, pain, cramping, or flatulence.
Plant protein is much easier to digest. This is because many plant protein sources have fiber in them, which is a nutrient that supports gut health. However, many plant proteins on the market are highly processed which can cause it to loose some of its natural nutrients that make it easily digested. When it comes to digestibility, it is important to choose plant proteins that are minimally processed. That way you can be sure it retains many of its naturally occurring nutrients.
Allergens
Whey protein is not dairy free and should not be consumed by those with dairy sensitivities. It is gluten free on its own, however, be sure to read the full ingredient list before buying a whey protein powder because there may be other added ingredients that contain gluten.
Plant protein is dairy free. Most plant proteins, especially those commonly used in protein powders (pea protein, rice protein, soy protein), are naturally gluten free on their own. However, once again, be sure to check the full ingredient list before buying a plant-based protein powder. There may be other added ingredients that contain gluten.
Which one should I choose for my specific diet?
Whey protein is keto friendly as long as calorie consumption is monitored. It is not vegan or paleo compatible.
Plant protein is vegan. It can be paleo friendly if the plant protein is considered a whole food. Most plant proteins are keto friendly as long as calorie consumption is monitored.
What to look for
Once you have decided to pick between whey vs plant protein, it is important to know what to look for in both protein powders. Each protein powder should be of good quality ingredients to give you the most nutrient benefit while also being safe from harmful substances.
The best way to choose which whey protein powder to purchase is to determine that it is made from organic, grass-fed and pasture raised cows that are treated humanely. As well as third party tested for heavy metals, allergens, antibiotics, pesticides, mycotoxins, and melamine. Also be sure to check that any other ingredients added to the protein powder are organic and free of harmful substances. It is best to pick a whey protein powder with very few to no other ingredients added. Check out some of our favorite whey protein powders here.
When choosing which plant protein powder is best for you it is important to choose ones that are organic, Non-GMO Certified, minimally processed and third party tested for allergens, heavy metals, toxins, aflatoxins, pesticides, organoleptic, potency, purity, pathogens and microbial. Most plant-based protein powders will have many other ingredients added to them. Be sure to check that each ingredient is organic and free of any toxins. Another important note is to purchase a plant-based protein powder that is considered a complete protein (includes all nine essential amino acids). See some of our favorite plant-based protein powders here.
Alternatives
After reading what they are and the pros & cons of whey vs plant protein, and you have decided that neither are what is best for you, here are some good alternatives to look into and choose from: bone broth protein (see our Paleovalley Bone Broth Protein Review), collagen peptides, egg white protein, casein, or beef protein. There are many more not listed here, but any of these would be a great alternative choice to look into purchasing and adding to your fitness routine. For more suggestions on protein powders, see here.
There are also many different high protein foods other than protein powders that can help increase your daily protein intake. You can find out more information here.
Conclusion
Determining wether whey vs plant protein is best for you all comes down to your own personal opinion and needs. Both of these protein sources will make for great protein powders to benefit you on your health and fitness journey. They both have various benefits and downsides to consider before purchasing.
We believe that both whey and plant protein are equally as great for supporting weight loss, muscle growth, and healthy skin and hair growth. Plant protein is easier to digest than whey and is also more allergen friendly. Both whey and plant protein can be used on a keto diet when calorie consumption is monitored. Plant protein is vegan and many are paleo friendly, while whey is not.
When choosing the best whey or plant protein powder, it is best to choose one that is high quality, organic, and third party tested for harmful substances.
We hope that this article was provided helpful insight on whey vs plant protein and made the decision of deciding between the two easier on you. For both the best whey and plant protein powders suggestions click here.
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- PaleoValley Bone Broth Protein Review
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References
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