Protein is a very important nutrient for the body which promotes muscle growth, repairs tissue, makes hormones and enzymes, and supports weight management. Protein can be extracted from animal sources to create whey protein and plant sources to create plant protein. These processes usually produce a powder that is high in protein and low in carbohydrates and fat.
There has been much debate about whey protein vs. plant protein when it comes to the best kind to supplement in one's diet in order to gain muscle mass or lose fat. This is an important question for many people because whey protein, which is made from milk, is often not tolerated well by those who are lactose intolerant. On the other hand, depending on the plant protein you consume, it may not be a complete protein (have all 9 essential amino acids: more below).
So, is there a protein powder that’s better for you? Ultimately, it's really about what your personal goals are. Below we will look into how each one is made, which one is more nutrient-dense, how they digest in your body, what they each cost, and their benefits, so you can decide which one is better for you!
What is plant-based protein?
Plant-based protein is derived from plants and contains a blend of different amino acids. Some examples of plant sources for protein include soy, rice, hemp, pea, and quinoa. Plant-based protein powders can also be created with grains, legumes, or seeds. A quick look at 4 of the main plant-based protein powders you'll find in the market:
1
Pea protein
Pea protein is obtained from yellow separated peas and is used to prepare the protein. Pea protein powder is rich in BCAAs – the amino acids leucine and valine – making this great for helping muscles recover faster after workouts. Plus pea protein is gluten-free and vegan friendly!
2
Brown rice protein
Brown rice protein is a protein supplement made of brown rice. Rice protein powder provides an easily digestible form of protein as well as fiber since rice contains both soluble and insoluble fiber.
3
Soy protein
Soy protein has been made from defatted soybean flakes soaked in either alcohol or water to remove sugars and nutritional fiber. Soy protein has many benefits, which include being low in fat and carbohydrates, and easy to digest. Soy protein is a complete protein.
4
Hemp protein
Hemp protein powder is made by removing the oils shelled from the seeds of hemp seeds and then powdered with the remaining protein making it easier to digest and more palatable than all other plant proteins. It has been shown to help with cardiovascular disease, promote lower cholesterol levels, and support weight management. Hemp protein is a complete protein.
What is whey protein?
Whey protein powder comes from an animal protein source and is one of the most popular forms of protein powder out there. The whey obtained from milk when making cheese is a liquid portion of milk that is broken apart during this process. Whey is the watery part of milk that separates when it curdles during the cheese-making process. Whey comes in three forms: whey concentrate, whey isolate, and whey hydrolysate. They differ by how much fat and lactose.
Whey is especially high in branched-chain amino acids like leucine which is the amino acid most effective for muscle growth and recovery because it activates a particular pathway in our body that stimulates muscle protein synthesis.
Whey isolate is whey taken from whey concentrate and filtered to remove any remaining fats or lactose. Whey hydrolysate is whey that has been broken down into smaller peptides, which makes it easier for the body to absorb and digest. This form of whey comes in a powder form so you can easily add it to your favorite smoothie.
Whey protein is animal-based and naturally has all essential amino acids including branched-chain amino acids (BCAAs). These BCAAs promote muscular recovery and synthesis. Several studies observed no differences in muscle synthesis between whey or soy matched for leucine.
Is whey protein powder better than meat protein?
Protein shakes are relatively inexpensive compared to specific meat cuts. They are usually more convenient for travelers traveling for short or extended periods. Additionally, whey protein shakes are better to digest (except for those who have a dairy sensitivity) and easier to absorb. These amino acid shakes are ideal for quick repair after workout muscle damage. When consuming meat protein, know that the health risks associated with the consumption of certain meats will remain high. Especially red meat, which is associated with a higher rate of cardiovascular disease and diabetes.
Additionally, whey protein shakes are better to digest and easier to absorb. These amino acid shakes are ideal for quick repair after workout muscle damage.
Several recent studies also show that the protein found in whey has a more substantial effect on satiety than meat and other fish protein like chicken or turkey. The health risks associated with the consumption of certain meat will remain high. Especially red meat, which is associated with a higher rate of cardiovascular disease and diabetes.
Is whey protein vegan?
No. Whey protein is made of whey. Whey is obtained from milk, therefore whey is not vegan.
The complete protein
A complete or quality protein contains all nine essential amino acids that the body requires daily. These nine proteins are known as essential amino acids. BCAAs on the other hand are just 3 of the 9 essential amino acids: leucine, valine, and isoleucine.
Whey is considered a complete protein because it contains nine essential amino acids.
Most plant proteins are incomplete, but when combined they can make a powerful complete protein. Soy and Hemp protein individually come the closest, as they contain all nine essential amino acids, and are considered complete proteins.
Conclusion: Whey, Soy, and Hemp are all considered complete proteins. And as long as your plant based diet comprises of a variety of protein sources, do not stress about ingesting little incomplete protein.
The best protein for weight loss
Many studies, including this one, have scientists believing that protein and plant protein supplementation is great for fat loss and can help you reach your weight reduction goals. This is because the amount of fiber associated with plant-based diets improves satiety where you don't feel hungry right away, and increases the amount of energy expended, thereby causing weight loss.
The best protein for digestion and gut health
Certain plant protein powders may result in bloating or cramping. Choosing whey protein may still lead to digestive issues and gas if you are extremely sensitive to lactose. In some cases products contain the commonly used allergens soy and gluten so read labels carefully and select products specifically soy-free and gluten-free if needed. If you have sensitive reactions and dietary concerns then you're likely to find the best protein powder for you by simply trying out their range and keeping a journal of your symptoms over the next day to monitor any issues.
Conclusion
Protein is a necessary part of any diet. Whey protein and plant protein are just as effective in rates of muscle growth, but when it comes to sustainability, whey protein doesn't hold up as well, as its availability depends on animals. Keep in mind, whey protein is made from milk which is not vegan friendly. Whey may also cause digestive issues and gas depending on your sensitivity. Plant-based proteins keep you fuller longer due to their high fiber content which usually results in lower caloric intake per meal, and may contribute to weight loss.
