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Lifestyle • Oct 21, 2024

Whey Protein vs. Plant Protein: A Comparison Guide

Whey Protein vs. Plant Protein: A Comparison Guide

Consuming plenty of protein is integral to any bodybuilding journey, especially for those who aspire to compete. Of course, it’s essential for everyone, regardless of whether they’re attempting to lose weight or pack on muscle. Protein is essential for your body’s various functions, such as cell building and reparation, growth and development, and muscle building.

But protein isn’t a one-size-fits-all product. There are multiple types of protein, including whey protein and plant protein. Each has something different to offer, yet serves the same function: to amp up your protein intake.


What is Whey Protein?

Whey protein is a byproduct of milk. It’s arguably the most popular type of protein supplement you can buy, serving as a staple in the diets of gym bros nationwide. It’s readily available at most grocery and health food stores, is easy to consume, and is fairly affordable.

It reaches the bloodstream much quicker than any other protein, giving you the fuel you need to power through your workouts and perform at your best. Its high content of leucine, an amino acid, further boosts those functions.

When shopping, you’ll find two primary types of whey protein: concentrate and isolate. Whey concentrate contains some lactose and fat and is usually made up of around 80 percent protein. It’s thicker, milkier, and more flavorful than whey isolate, the second type of whey protein.

Whey isolate contains a whopping 98 percent protein, packing a nutritional punch. It doesn’t have the fats and carbs that whey concentrate does, so it’s a bit more macro-friendly for those on calorie-restricted diets (such as when cutting for a bodybuilding competition).

Whey isolate is a popular alternative to whey protein since it’s usually easier on the stomach for those with any degree of lactose intolerance. It contains small amounts of lactose, but it usually doesn’t present an issue for those with lactose intolerance.

Benefits of Whey Protein

Whey protein offers multiple benefits, including:

- Affordable: The cost of whey protein depends on the type and supplier, but generally, it costs anywhere from $15 to $60 for 30 servings.

- Readily available: You can find whey protein at most grocery and health food stores.

- High protein content: Whey protein contains anywhere from 78 to 98 percent protein, making it an excellent option for packing in the protein.

- Multiple forms available: Choose between whey concentrate and whey isolate based on your needs and protein preferences—the choice is yours.

    What is Plant Protein?

    Plant protein is a popular alternative to whey protein, especially for those who prefer to avoid animal-based products. It comes in an assortment of types and flavors, each with something slightly different to offer.

    The most popular plant foods used to make protein powder include yellow split peas, hemp, pumpkin seeds, brown rice, and soy. The nutritional value of each option varies dramatically based on the ingredients used to make it.

    Pea protein is one of the most widespread choices, favored for its solid ratio of protein to calories. While nutritional facts vary based on the brand, a standard serving of unflavored pea protein powder contains around 100 calories and 21 grams of protein.

    Benefits of Plant Protein

    Like whey protein, plant protein offers its own set of benefits, including:

    • Alternative to animal protein: Plant protein can be an excellent alternative to animal protein if you’re vegan but still want to supplement your protein consumption with powder.
    • Healthy fats: While nutrition facts vary based on the brand and product, plant protein can be a good source of healthy fats, such as omega-3 fats,
    • Easy to digest: Plant protein powders made from natural ingredients, like brown rice, peas, and soybeans, are easy to digest. They’re gentler on the digestive system, making them a good option for those with sensitive stomachs.
    • Lactose-free: If you’re lactose intolerant, plant protein can be an excellent fit. It doesn’t contain any lactose, making it suitable for sensitive stomachs prone to lactose upset.


    Whey Protein vs. Plant Protein: A Closer Look

    Whey protein and plant protein share an assortment of similarities and differences. While both share the same purpose—to boost protein intake—they’re not the same thing. The chart below details the most noticeable differences of plant-based protein vs. whey.

    FactorWhey ProteinPlant Protein
    SourceWhey, derived from cow’s milkVarious plants, including peas and legumes
    VeganNoYes
    AvailabilityGreatGood
    CostLessMore
    Protein contentHigher (for whey isolate)Lower
    FlavorSimilar to powdered milkEarthy, grassy
    Lactose contentYes, less in whey isolateNo
    Absorption rateQuickerSlower
    DigestibilityGood (for those without lactose intolerance)Good


    Availability

    Whey proteins have long been available at most health food and grocery stores. Plant protein is becoming more available, especially as more people look to plant-based options to up their protein consumption. However, in some stores and locations, whey protein might be the only option available. Both are readily available online, though.


    Cost

    In terms of cost, whey protein is typically more affordable. It can cost as little as $15 for 30 servings, especially if you buy in bulk. Some options cost well over that amount, coming in at $60 or more, but there are lots of affordable options available.

    Plant-based protein powders tend to be more expensive than whey protein. A bag with 15 servings may cost around $20, while other options with 30 servings may cost upwards of $50 or more.

    The costs of both hinge entirely on the option you choose.


    Flavor

    Both whey and plant-based protein have distinct tastes. Whey has a milky flavor similar to that of powdered milk. Plant-based protein has an earthy, almost grassy flavor. If you buy an unflavored protein powder, you’ll probably notice the flavor.

    However, you can find all sorts of options with tasty flavors. For example, SEEQ offers fun flavors of whey isolate protein like mango-pineapple, blue raspberry, and strawberry lemonade. Truvani offers multiple flavors of plant-based protein, including vanilla, matcha, and peanut butter. You can usually find the staples, including chocolate and vanilla, available in both plant-based and whey protein.


    Lactose Content

    If you’re lactose intolerant, the lactose content in your protein powder is a significant consideration. Lucky for you, both whey and plant proteins can be an option. If you opt for whey protein, go with isolate. It has the least amount of lactose (sometimes none at all), and is usually fine for people with lactose intolerance.

    If you go the plant-based route, you won’t have to worry about lactose content. The plant-based options don’t contain milk products, so you can choose whichever one you’d like.


    Absorption Rate

    If you plan to supplement your protein intake for fuel right before or after your workouts, it’s important to consider absorption rates. Whey protein absorbs into the bloodstream much faster than plant-based options, giving you the fuel you need to perform at your best. It’s a good option for those seeking an energy boost pre- or post-workout.

    On the other hand, if you don’t plan to take the protein for quick energy provision, either option works. Plant proteins absorb slower than whey, so they’re not ideal for quick energy, but if that isn’t a priority, they can be a great fit.


    Digestibility

    This goes hand-in-hand with absorption rates but is equally as important a consideration. If you have a sensitive stomach or plan to workout right before or after consuming the protein, you’ll need to consider digestibility.

    Generally, whey isolate and plant proteins are best for sensitive stomachs. They’re easy to digest and are less likely to upset your stomach, especially if you’re lactose intolerant. Whey concentrate can be a bit heavier, so some may find it tougher on their sensitive stomachs or as a pre-workout option.


    So, Which is Best for Your Needs?

    Both whey and plant-based proteins have benefits and drawbacks, so in the great debate of whey vs. plant protein, neither is always a winner. Each might be suited to different needs. For example, if you need a fast-acting boost of energy pre- or post-workout, whey protein can be a good option. It kicks in quickly, giving you the fuel you need to power through your workout or recover from a killer session.

    On the other hand, if you’re vegan, lactose-intolerant, or don’t appreciate the milky taste and texture of whey-based protein powders, a plant-based protein might be better suited to your needs. It all comes down to your needs, preferences, and fitness goals.


    If you’re not sure which to choose in the debate of plant protein vs. whey, talk to your dietician or ask your personal trainer for input and suggestions. This way, you can get the protein you need, all in a convenient, easy-to-consume package.

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