Plant-Based Protein vs Whey
What’s the Difference and Which Is Better?

The most obvious difference between plant protein and whey is the source of their protein.

Whey is from a dairy source (milk) that gets separated during the production process of cheese and also separated from casein which is a different dairy protein.

After the whey gets harvested, it got through an intense process of heating, microfilter, pasteurizing, and drying. Sometimes sweeteners and preservatives are added.

I often get asked “Is whey protein a complete protein?”. It is, and it makes it easier to get your nutrients.

Plant protein comes from a variety of plants like peas, rice, and hemp. Plant-based protein sources actually go through minimal processing to make it into a protein powder.

It isn’t always a complete protein, and sometimes, two proteins will get blended together into a powder to make it more complete. It’s important to do your research on what amino acids you are getting with plant protein.

Whey protein is often used by top athletes. “I drink my six-pound whey protein all the time...it gives you all the recovery you need from a hard day of lifting and running.” - Rob Gronkowski, NFL Player.

There are other benefits of whey protein besides muscle recovery though. It can potentially lower cholesterol and reduce chances of high blood pressure and cardiovascular disease.

• Soy - Soy protein is different from other plant proteins because it’s a complete protein by itself. It’s also rich in branched-chain amino acids (BCAA) that are imperative for muscle building and fueling your body.
• Peas - Pea protein powder is made from the pea with the highest protein - yellow split peas. It also has BCAAs making it a potential great option for those looking to build muscle. (3)
• Hemp - Hemp is considered a complete protein, but it’s low in the amino acid called lysine. You’ll want to consume legumes or quinoa to ensure that you are getting enough nutrients. It also contains a lot of fiber, iron, zinc, magnesium, and omega 3-fat.
• Pumpkin Seed - When pumpkin seeds are made into a powder, most of their fat gets removed which reduces calories and makes this a healthy plant protein. It’s an incomplete protein, but it contains a lot of nutritional value like magnesium, zinc, iron, and more.
• Brown Rice - Brown rice is also an incomplete protein, but it does contain BCAAs that support muscle growth.
• Protein blends - Often you can find plant protein powders that have a mix of different plant proteins to optimize your chances of getting all necessary amino acids. A popular blend is rice and pea proteins.

If you're not sure which protein powder to choose, check out my review of Vega Organic Protein & Greens.

There are basically no side effects of plant protein when you use the right amount. You should be more concerned about the quality of the protein. Choosing organic ingredients helps against potential pesticides in your protein powder.

Plant protein can also have other nutritional value that whey doesn’t have. Depending on the product, you can also get valuable nutrients like zinc, iron, magnesium, and more. Whey protein contains all 9 essential amino acids.

Plant protein may also have all of the essential amino acids, but some of them only have a few of them. However, don’t let this put you off from plant protein. If you use a plant protein powder that is an incomplete protein, it’s simple to use your diet to fill in the gaps.

Eating a combination of incomplete proteins provides the essential amino acids your body needs. While you don’t have to eat the complementary protein foods at the same meal, try to eat a variety of complementary incomplete proteins throughout the day.

- Trinh Lee, MPH, RD

I prefer plant based proteins because it has all of the benefits of whey, but it also contains fiber and additional enzymes. It also fits into my vegan diet, and I don’t feel like I’m missing out anything important by not taking whey protein.

In the whey vs plant protein debate, it depends on your own personal needs for protein. I recommend trying a few protein powders to determine what works best for you.

Determining if plant protein or whey protein is easier to digest may vary from person to person. If you are lactose-intolerant, then whey protein will probably not settle well with you. The alternative is plant protein which is great for digestion. It has fiber and enzymes that aid with the digestive process.

On the other hand, if a milk allergy isn’t a problem for you, then you will want to consider a protein powder with whey protein hydrolysate (WPH). It’s already gone through a partial hydrolysis process that makes it faster to digest in the body.

Rice, peas, and soy protein powders are the best plant-based protein powders for building muscle. They have all 3 BCAAs needed for muscle growth. One research study suggests that 48 grams of whey or rice protein can create the same muscle development in the same 2 month period.

Related Article:

• The Best Pea Protein Powders

Pea protein powder is the best plant-based protein for weight loss. Research has shown that it can reduce hunger cravings. You may also want to consider a plant-based protein powder due to the additional vitamins and minerals it has. Overall, the exact type of protein powder doesn’t make a difference in weight loss as much as getting enough protein in your diet. (4)

There are a lot of factors to consider when choosing the right protein powder. It’s helpful to discuss with a doctor or registered dietician to discuss how much protein you may need.

Here are some questions to consider when determining the best protein powder for you: