Protein Showdown: Whey vs Plant Based - Which Is Better?

Whey vs Plant Based - Which Is Better

Protein powders have become a hugely popular supplement among fitness enthusiasts looking to gain muscle, recover faster, or meet higher protein needs. But should you choose a plant-based or animal-based option? At first glance, it might seem like the decision to choose plant based vs whey protein powder comes down to whether or not you’re following a plant based diet. But first impressions aren’t always the most accurate.  

Both protein powders have advantages and drawbacks, so it’s important to know the facts when selecting your protein powder.Let’s compare the pros and cons of the two most popular types – plant vs whey protein.

Whey protein 

Whey protein has long been considered the gold standard, especially for building muscle. It’s  derived from cow’s milk and contains all the essential amino acids (EAAs) your body requires plus higher leucine levels needed to stimulate muscle protein synthesis. The isolate and hydrolysate forms are over 90% protein by weight. Make sure your whey protein power comes from grass-fed cows for optimal benefits.

Some brands I highly recommend:

Levels Grass Fed Protein Powder (Amazon)

Raw Organic Whey (Amazon)

Thorne Protein Powder

The pros of whey protein powder:

• Complete protein/amino acid profile: Whey protein has a high concentration of branched-chain amino acids (BCAAs) and a naturally complete amino acid profile with all essential amino acids, which is essential for muscle recovery and overall health. Whey protein has a higher leucine content per serving than most plant-based proteins, which is vital for building muscle.

• Cost Efficient: whey protein powder is typically less expensive than plant based protein powder.

• Fast absorption: Whey protein is known for its fast absorption, making it an excellent choice for muscle recovery and growth.

• Low carb: whey protein powder is typically low carb, although definitely check the nutrition to ensure the carb count if you’re following a low carb diet.

Drawbacks of whey protein:

• Digestion issues: As mentioned, whey protein powder is derived from cow’s milk, which can be problematic for digestion. It contains lactose, and as we age, we become increasingly sensitive to lactose as our bodies produce less and less of the enzyme lactase. This enzyme helps breakdown lactose, and those who are intolerant often don’t produce sufficient amounts of the enzyme. 

• Additionally, cows are often given hormones to increase milk production, in addition to antibiotics, both of which are excreted in the cow’s milk. And, by proxy, this includes whey. While the exact levels haven’t been thoroughly tested, we do know some hormones and antibiotics exist in whey, although most of the hormones in milk reside in the fat which has been removed.  

• Insufficient phytonutrients (antioxidants): Although whey protein has a superior profile of amino acids, it doesn't have even close to the level of phytonutrients found in plant proteins. These antioxidants have potent anti-cancer and anti-heart disease effects.

• Potential allergen: As a dairy derivative, whey protein can trigger allergic reactions in individuals with dairy allergies, mainly involving the common allergens α-lactalbumin (α-LA) and β-lactoglobulin (β-LG).

• Environmental concerns: In general, the dairy industry is a significant negative impact on the environment, particularly in terms of sustainability and greenhouse gas emissions. 

Pros of plant-based protein powder

• Diverse nutrient profile: key nutrients like fiber, vitamins, minerals, and antioxidants that contribute to athletic recovery and improved cardiovascular health.

• Hypoallergenic nature: Most plant proteins like pea, brown rice, hemp, and quinoa are naturally hypoallergenic.

• Environmental sustainability: Producing plant protein generally requires less water and land than animal-based options. In turn, vegan proteins contribute to reduced greenhouse emissions

• Lactose-free: Being free of lactose, plant protein is clearly a superior pick for anyone with digestion issues or lactose intolerance.

• High fiber: Plants are obviously an excellent source of fiber, which is essential for our overall health and wellbeing. Throwing a couple scoops of protein powder in your shaker or smoothie each day makes it much easier to meet your daily fiber needs.

Drawbacks of plant-based protein

• Incomplete amino acid profile: This is one area where whey powder is far superior to plant based protein powder. Many plant proteins lack one or more essential amino acids, making it necessary to consume a variety of sources for a complete profile.

• Cost: Plant based protein is generally more expensive than whey protein, which is an important consideration when you’re planning how you want to invest in your wellness.

• Taste and texture issues: without a doubt, whey protein powder usually tastes way better than plant-based. There are some good plant-sourced powders out there, but it can be difficult to find. The creamy taste and texture of whey is generally preferred by most people, but this isn’t a make-or-break it for many fitness enthusiasts. 

• Lower absorption rate: Some–although not all–plant proteins are absorbed more slowly than whey protein powders. This can impact muscle recovery and muscle building. Overall, it’s fairly negligible impact unless you’re into body building.

• Carb count: Most plant-protein powders are derived from peas, rice, and other higher carb plants. While these are all excellent sources of fiber, this might make it a less optimal choice if you’re on a low-carb diet.

• Potential GMO's: if it's not organic, there's potential that the plant-protein was derrived from a GMO crop of soy, rice, or peas. GMO's are incredibly harmful for the body and the gut in particular.

Plant Protein I recommend:

Orgain Organic Protein (Amazon)

Regardless of which type of protein powder you choose, it's worth investing in a quality brand that uses clean ingredients and a natural sweetener like stevia. Adding a scoop of powder to your smoothie can help you achieve your daily protein needs, and it's hiighly beneficial for muscle recovery to drink a protein shake post-workout.