There are so many different protein powders available on the market that it can be difficult to choose one. Many powders are made from whey, which is an animal protein, but there are also soy and pea powders, which are plant-based.
If you’re curious about the main differences and similarities between whey and plant protein, we’re here to help!
What is whey protein and what is plant protein?
Whey protein is one of the main proteins found in cow’s milk (the other is casein). Plant proteins, on the other hand, come from a variety of different plant sources.
“The most common plant protein powders are soy, pea, and hemp,” says Mascha DavisMPH, RDN and author of Eat your vitamins. You can find pea protein in Vegan Plant-Based Chocolate ShakeologyFor example.
She explains that some brands combine proteins from different plant sources to complete it. “This means that when mixed, all the essential amino acids are present in the powder,” she says. (Whey is a naturally complete protein.)
Although there are many different plant proteins to choose from with different ingredients and nutritional labels, there are some main differences and similarities between the average plant protein and whey, according to Davis:
Differences between whey and plant-based proteins
- Whey comes from cow’s milk; Plant-based proteins contain no animal products, making them suitable for vegetarians and vegans.
- Whey protein is always complete; Some plant proteins or blends may be incomplete, depending on your plant protein blend. Additionally, “the amino acid profile of each plant-based supplement may be slightly different depending on the blend used,” says Davis, while whey will be fairly consistent.
- Whey protein powders offer about the same amount of protein from brand to brand; Plant-based powders can vary significantly depending on the type of plant protein used.
- Whey usually has a mild flavor; Plant protein powders can be earthy, nutty, and sometimes bitter.
- Generally, plant proteins can They require less land, water and energy. produce, compared to animal proteins.
Similarities between whey and plant-based proteins
- Both whey and plant-based protein powders provide protein, which can help you fuel and repair muscle after a workout, according to research.*
- Both types of powder can be easily mixed into a smoothie for a snack or quick meal.
- There are several flavors available for both whey and plant protein powders.
Which is better?
When it comes to the big battle between whey and plant-based proteins, Davis says there’s limited evidence touting one over the other.
In fact A studywhich compared whey and pea protein, found that both options produced similar results for key metrics including body composition, muscle thickness, force production, performance, and strength after following an eight-week high-intensity functional training protocol. *
“Muscle growth is the result of training muscles,” says Davis. “Protein powders are simply a tool to easily replenish losses.”
Which should I choose?
When choosing between whey protein and plant-based protein, it all depends on your personal preferences, including dietary choices and allergies.
Whichever you choose, be sure to look at the label. Many protein powders, both whey and plant-based, can have added ingredients such as artificial sweeteners, thickeners and artificial flavors and colors. “Try to avoid those that are high in additives,” says Davis.
If you opt for whey protein, know that there are three different types that have different protein contents:
Beachbody Performance Recoverywhich has whey and vegetable formulations, provides 20 grams of high-quality protein per scoop to aid muscle recovery, along with pomegranate extract to help reduce post-workout soreness.
For a healthy snack packed with plant-based protein, try any of our vegan Shakeology flavors: Chocolate, Vanilla, Cookies and Creams, Coffee latte, tropical strawberryand chuckle. They include 16 to 17 grams of pea protein, probiotics, and useful fiber and minerals.
And remember, while protein powders can help you consume more protein throughout the day, you can also increase your protein intake with whole foods. Check out our list of lean protein foods and vegan protein sources that you can add to your meals, no matter your dietary preferences.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
