Protein powder helps people lose weight and build muscle mass. You might have heard it multiple times, right? However, there are different types of protein powders available on the market, which makes it overwhelming to pick one.
The two most popular types are whey and plant proteins. Whey is an animal-based protein that is a complete protein and contains all the essential amino acids that the body can’t make on its own.
While plant-based proteins are obtained from various sources like peas, rice, soy or hemp, and they contain varying protein content and additional nutrients.
So, which one is best for you? Let’s check out the major differences between whey protein vs plant protein to help you determine which one you should choose.
Which is Good Plant Protein vs Whey Protein?
Here is a brief table that can help you understand the key differences between plant and whey protein so you can easily choose which one is best for you:
| Feature | Whey Protein | Plant-based Protein |
| Source | Derived from cow’s milk (a byproduct of cheese production) | Extracted from plants like peas, rice, hemp or soy |
| Production Method | Filtered and processed to isolate protein from milk and lactose | Processed to extract protein from plant sources |
| Protein Content | It is a complete protein source and contains all nine essential amino acids | Varies by source; some are incomplete and may need blending for balance |
| Taste | Creamy, mild, often with good flavours like chocolate or vanilla | Earthy or grainy may require additional flavours to improve the taste |
| Digestion | Fast-digesting, quickly absorbed by the body | Slower digestion, beneficial for steady release |
| Effectiveness for Weight Loss | Helps with satiety and aids in weight loss | Often lower in calories and promotes fat loss |
| Effectiveness for Muscle Gain | Effective due to high amino acid content and fast absorption | Effective when complete proteins or blends are used |
| Environmental Impact | Higher carbon footprint due to diary production | Generally lower environmental impact, sustainable sourcing |
| Suitable For | Non-vegan individuals, people looking for speedy muscle recovery | Vegans, lactose-intolerant intolerant, those preferring plant-based diets |
| Overall Benefits | Ideal for muscle recovery and growth, rich in branched-chain amino acids (BCAAs) | Hypoallergenic, suitable for vegans, contains fiber and antioxidants |
| Drawbacks | May cause bloating or digestive issues for lactose-intolerant people | Some sources lack all essential amino acids, less efficient for building muscles |
How to Choose Between Whey and Plant Protein?
Two of the most popular options available in the market are whey and plant protein. Both of these have some similarities and differences, which make it tricky to choose the most compatible protein shake according to your fitness goals.
Below, we have provided a detailed comparison of whey vs plant protein, so take your reading glasses and continue reading!
1. Source
Whey protein powder is derived from whey, which is a liquid byproduct obtained during the cheese-making process. Fats, carbohydrates, and other components are removed from this liquid, and the remaining protein is converted into protein powder by spray drying.
Due to processing differences, the protein and lactose content can vary among whey protein isolate and whey protein concentrate. Whey isolate has 90% protein and a minimal amount of lactose and fat. While whey concentrate has 70-80% protein and slightly more lactose and fat than whey isolate.
Plant-based powders are obtained from various plants like soybeans, hemp, brown rice and peas. Their protein content and nutritional profile vary depending on their manufacturing method, brand, and other factors.
Since the primary source of plant-based protein powders is plants so, these are free of lactose, which makes them an ideal option for people who are allergic to lactose.
2. Nutritional Profile
Whey protein is a complete source of protein, and it contains all the nine essential amino acids that help in muscle growth and recovery.
It also contains some branched-chain amino acids (BCAAs), which reduce muscle soreness, relieve exercise fatigue and prevent muscle wasting. On the other hand, plant-based proteins may or may not have a complete amino acid profile. Their BCAAs content is also limited unless different protein sources are combined, like pea and rice protein, to complete the amino acid profile.
However, plant-based proteins contain a good amount of fibers, minerals, antioxidants and vitamins that offer multiple other health benefits. Whey protein lacks fibers and minerals but contains some anti-oxidants.
The protein content of both plant-based protein and whey is similar, with an average of 20-30 grams per serving.
3. Digestibility & Allergies
One of the most important factors during plant vs whey protein debate is their digestibility potential allergies.
Since whey protein is sourced from cow milk, it contains lactose and lactose intolerance is a common food sensitivity. Although the lactose content of whey protein isolate is lower, it can still worsen the symptoms of people who are intolerant to lactose.
Whey protein has a rich amino acid profile, especially branched-chain amino acids, which speed up digestion and absorption. That’s why it’s considered ideal for building muscles.
Plant-based proteins have a lower absorption rate than animal-based proteins. They are easy to digest and good for people who have lactose allergy or prefer vegan.
Some other ingredients, like soy and gluten, are also present in plant-based powders, which make them unsuitable for people who are allergic to these ingredients.
4. Sustainability
If you prefer eco-friendly products, choose plant-based proteins. Fewer resources are used in their manufacturing, so this way, you can better contribute to an eco-friendly world.
What’s more? Opting for plant-based products decreases the demand for animal agriculture and has a better impact on animal biodiversity and welfare.
The production of animal-based products requires more land and feed. Over time, this can lead to deforestation and other bad consequences like the emission of greenhouse gases, nutrient pollution and a larger carbon footprint.
Shortly, while we look at sustainability and environmental concerns, plant-based protein shakes win the game. That’s because they require fewer resources, promote the cultivation of diverse crops and emit less greenhouse gases.
5. Personal Preference & Lifestyle
At the end of the day, your personal preferences matter the most when deciding whether you should go for whey or plant-based protein.
Whey protein has high protein content and rapid absorption, which make it an ideal choice for people who want to increase their muscle mass. Also, it is available in multiple flavours and has a good taste.
While if you prefer sustainability and vegan products, then plant-based protein is suitable for you. Plant-based protein provides a wide range of options and is available in various forms like soy, rice, hemp or pea protein. It’s suitable for people with varying dietary requirements or who are allergic to lactose.
The Benefits of Whey Protein and Plant Protein for Women
Below, we have discussed the major benefits of plant-based and whey protein:
Whey Protein
- Whey protein is readily bioavailable, meaning that your body absorbs and uses it efficiently.
- When you drink a whey protein shake after a workout, it’s quickly disgusted and sent to your muscles for speedy recovery. Also, it helps women to combat age-related muscle loss.
- Whey protein is a complete protein and contains all the nine essential amino acids. One of these is leucine, which encourages muscle growth, helps to regenerate muscle and bone tissues and maintains endurance during intense exercises.
Plant-Based Protein
Lastly, if you are vegan or trying to cut back on animal products, then plant-based shakes are an ideal pick.
Plant-based proteins are easy on the stomach, especially for those who have a hard time digesting lactose.
Also, plant proteins like peas or rice protein contain fiber, which keeps you full for longer and helps manage cravings. These are packed with additional nutrients like vitamins, minerals, and antioxidants that support women’s health.
Plant-based products are environment friendly, and opting for them can be a small but powerful way to reduce carbon footprint.
Whey or Plant-Based Protein for Weight Loss?
To lose weight, you should consume less calories than you burn. This usually happens by following a calorie-deficit diet and increasing physical activity to speed up the calorie-burning process.
Taking protein supplements like whey and plant-based proteins supports sustainable weight loss. Both whey protein and plant protein help in weight loss but slightly differ in their effects.
| Learn more about: Types of proteins ( Pea Protein vs Plant Protein ) |
FAQs
Is Whey Protein Better than Plant Protein for Muscle Growth?
Yes, whey protein is more efficient for building muscles due to its complete amino acid profile and high leucine content. Both of these stimulate muscle protein synthesis (MPS) more effectively than plant proteins.
What’s Better for Weight Loss: Whey or Plant Protein?
Both can help to lose weight, but their working mechanism is slightly different. Whey helps to control hunger faster due to its rapid absorption and impact on ghrelin (hunger hormone). In contrast, plant proteins have fibers that promote fullness and are helpful for reducing cravings. So, both assist in weight loss, but the final choice depends on what fits your lifestyle best.
Is Plant Protein as Effective as Whey for Building Muscle?
No, plant protein is less effective for building muscles than whey. However, plant protein can be a good option for building muscle mass when different protein sources are combined, like rice and peas, to complete the essential amino acid profile.
Can You Mix Whey and Plant-Based Proteins?
Yes, you can mix whey and plant-based proteins to take advantage of the goodness of both plant and animal-based proteins. Whey provides a quick and powerful amino acid boost, while plant proteins offer sustained satiety and fibers to support digestion.
Conclusion
Whether you should choose plant or whey protein completely depends on your personal preference, lifestyle, and food sensitivities.
Both types help in weight loss, yet whey protein is most suitable for building muscles. If you prefer eco-friendly and vegan products or have lactose intolerance, then opt for plant-based proteins.
Remember to thoroughly check the ingredient list of the protein powder that you are going to buy and ensure it provides you with 20-30 grams of protein in each serving.
Avoid buying protein supplements which contain artificial sweeteners since they can lead to unusual spikes and inflammation in the body.
Endnotes
1. Hoffman, J. R., & Falvo, M. J. (2004). Protein–which is best?. Journal of sports science & medicine, 3(3), 118.
2. Amigo, L., & Hernández-Ledesma, B. (2020). Current evidence on the bioavailability of food bioactive peptides. Molecules, 25(19), 4479.
3. Pinckaers, P. J., Trommelen, J., Snijders, T., & van Loon, L. J. (2021). The anabolic response to plant-based protein ingestion. Sports Medicine, 51(Suppl 1), 59-74.
4. Gil, M., Rudy, M., Duma-Kocan, P., Stanisławczyk, R., Krajewska, A., Dziki, D., & Hassoon, W. H. (2024). Sustainability of Alternatives to Animal Protein Sources, a Comprehensive Review. Sustainability, 16(17), 7701.
