Plant vs. Whey Protein Supplements – Which is Better?
While whey protein has long been the go-to choice for protein supplements, plant-based protein powders have gained popularity in recent years as a healthier and more sustainable alternative.
But which is better – plant protein or whey protein supplements?
Whey protein is often considered the superior protein supplement due to its high biological value and complete amino acid profile.
Meanwhile, plant protein has been viewed as inferior due to its incomplete amino acid profile.
However, recent studies suggest that consuming various plant-based protein sources can provide all the necessary amino acids for muscle growth and recovery, making plant protein supplements a viable option.
Choosing plant-based protein powder supplements may also offer additional health benefits and can be a suitable option for those with lactose intolerance or dairy allergies.
I am not vegan or vegetarian, but I try to consume as many vegan protein sources as possible instead of animal protein each day, and I always use vegan protein powders.
This article will explore the differences between plant protein and whey protein, their respective benefits, and help you decide which is best for your fitness and dietary needs.
Whey Protein Supplements
Whey protein is a type of protein derived from milk, and it is considered to be a high-quality protein.
Whey protein is a complete protein containing all the essential amino acids our bodies need, and it has a high biological value, meaning it is easily digested and absorbed by the body.
Whey protein is particularly high in the amino acid leucine, which is important for muscle growth and repair.
Whey protein supplements are also low in fat and carbohydrates, making them a great option for individuals looking to increase their protein intake while keeping their calorie intake in check.
Additionally, whey protein supplements are the most commonly consumed protein supplement and are commonly known as one of the best supplements for weight loss and muscle building.
Types of Whey Protein Supplements:
There are three main types of whey protein supplements:
Whey Protein Concentrate
Whey protein concentrate is the most common type of whey protein supplement, typically containing between 70-80% protein.
Whey Protein Isolate
Whey protein isolate is a more highly purified form of whey protein that contains at least 90% protein.
Whey protein isolate is a good option for individuals who are lactose intolerant, as it contains very little lactose.
Whey Protein Hydrolysate
Whey protein hydrolysate is a partially pre-digested form of whey protein rapidly absorbed by the body.
It is often used in sports nutrition products due to its fast absorption.
Side Effects and Precautions for Whey Protein Supplements
Whey protein supplements are generally safe for most people when consumed in moderation.
However, some individuals may experience digestive issues such as bloating, gas, or diarrhea.
Additionally, some individuals may be allergic to whey protein and experience symptoms such as itching, swelling, or difficulty breathing.
Overconsumption of whey protein supplements can also harm the kidneys, particularly in individuals with pre-existing kidney disease.
It is important to follow the recommended dosage guidelines and consult a healthcare provider before starting any new supplement regimen.
Advantages of Whey Protein vs. Plant Protein Supplements
Whey protein and plant protein supplements both offer benefits, but there are some advantages that whey protein has over plant protein supplements:
Better Amino Acid Profile
Whey protein is considered a complete protein source because it contains all nine essential amino acids the body needs but cannot produce independently.
Plant protein sources do not individually contain all nine essential amino acids and need to be combined appropriately to have an optimal amino acid profile.
Faster Absorption
Whey protein is quickly absorbed and digested by the body, making it an ideal post-workout supplement to help repair and rebuild muscle.
Plant protein supplements can be slower to digest and absorb.
Lower in Carbohydrates
Whey protein supplements are generally lower in carbohydrates than plant protein supplements, making them a better option for those on a low-carbohydrate diet.
A whey protein supplement will probably fit your needs better if you are on a ketogenic diet.
Plant Protein Supplements
Plant protein supplements have become increasingly popular, with more people turning to plant-based diets or seeking alternative protein sources.
They are popular for people who follow a vegan or vegetarian diet, have allergies or sensitivities to dairy, or simply prefer plant-based options.
Vegan protein supplements are made from various plant sources, such as pea protein, soy protein, and hemp protein, and can provide a range of health benefits.
Best Vegan Protein Sources for Plant-Protein Powders
You can choose from several great plant-protein powders if you’re looking for the best vegan protein powder to replace whey protein.
Here are some of the best vegan protein sources you can find in plant-protein powders:
Peas
Foods that belong to the legume family are always a great vegan source of plant protein, and peas are no exception.
A cup of peas contains 7.9 grams of protein, about the same as a cup of milk.
Pea protein powder is also generally very affordable, so it’s a great option for those who want something cheap and effective.
When choosing a pea protein powder, look for one that’s minimally processed and free of additives and artificial flavors.
Quinoa
Although most grains contain only a small amount of protein, quinoa is technically a seed and is unique because it contains over 8 grams of protein per cup!
Quinoa also includes all nine essential amino acids that the body requires for growth and repair but cannot produce independently.
When choosing a quinoa protein powder, look for one that’s organic and non-GMO.
Chia Seeds
Chia seeds have been documented in Aztec history since 3500 B.C., and they’re considered one of the best plant protein sources available.
One 2-tablespoon serving of chia seeds provides 4 grams of fiber, 1.75 grams of omega-3 fatty acids, and 2 grams of protein.
Along with numerous other health benefits, one of the most important benefits of chia seeds is their powerful antioxidants.
Chia seeds are also very easy to digest and can improve your digestive system when consumed consistently.
Beans
There are several varieties of beans, including heirloom, pinto, black, white, kidney, etc.
One thing they all have in common is their high protein content!
For example, two cups of kidney beans contain about 26 grams of protein!
Several studies have shown that diets rich in bean protein and other legumes almost always decrease cholesterol, help to reduce belly fat, lower blood pressure, and help to control blood sugar levels.
Likewise, bean powder makes for an excellent addition to plant protein supplements.
Hemp
Hemp seed, though not as well known as other seeds, contains 10 grams of easily digestible and complete protein per ounce (28 grams).
That’s about 50 percent more than flaxseeds and chia seeds!
Hemp also contains a good amount of iron, zinc, selenium, and magnesium, and it’s a great source of omega-3 and omega-6 fatty acids in a ratio considered optimal for human health.
To completely meet daily protein requirements, an athlete can consume hemp protein as their primary source of protein.
Due to its complex nature and micro-nutrient composition, hemp protein is the best source of protein completely obtained from plant sources.
It’s perfect for vegans and non-vegans alike.
Brown Rice Protein
Brown rice protein is derived from brown rice, and it is a good source of protein for people who are allergic to soy or dairy.
It is also low in fat and has been found to help lower cholesterol levels.
Brown rice protein is easily digestible, effectively promotes muscle protein synthesis, and is rich in healthy complex carbohydrates.
Due to these properties, brown rice protein is commonly found in plant-based protein powder supplements, energy bars, and other health foods.
Moringa
Moringa is a complete plant protein source, which means it contains all nine essential amino acids that our body needs to function properly, which makes it an excellent choice for vegans and vegetarians who may struggle to get enough protein from their diet.
Moringa also contains high levels of antioxidants and anti-inflammatory compounds, making it a great addition to any diet.
Additionally, moringa is rich in vitamins and minerals such as vitamin C, iron, and calcium, which are important for maintaining good health.
Another advantage of using moringa as a plant protein source is that it is a sustainable crop.
Moringa grows quickly and easily in various climates, making it an ideal food source for communities in developing countries.
Furthermore, moringa trees require little water and fertilizer, making them an environmentally friendly choice for food production.
Overall, moringa is a great option for those looking for a plant-based protein source that is nutritionally complete and environmentally sustainable.
Advantages of Plant Protein vs. Whey Protein Supplements
Plant protein supplements have several advantages over whey protein supplements, including:
Easier to Digestion
Plant protein supplements are generally easier to digest than whey protein supplements, which can benefit people with sensitive stomachs.
Whey protein is derived from milk, which can cause digestive issues for some people, particularly those who are lactose intolerant.
Environmental Sustainability
Plant protein supplements are often more sustainable and eco-friendly than whey protein supplements.
Producing animal-based protein, such as whey protein, requires more resources, including land, water, and energy, than producing plant-based protein.
Additional Micronutrients & Health Benefits
Plant protein supplements offer a range of health benefits beyond muscle growth and repair, including supporting heart health, reducing inflammation, and promoting digestive health, due to their high fiber and antioxidant content.
Since plant protein supplements contain more micronutrients like vitamins, minerals, and phytochemicals than whey protein supplements, they offer numerous ways to improve your health that whey protein supplements do not.
Plant Protein vs. Whey Protein Supplements for Muscle Growth, Strength, and Recovery
Recent studies suggest that plant-based protein sources, such as pea and soy, are equal to or even superior to whey protein for muscle strength and mass accrual.
One study published in Sports Medicine compared the effects of plant-based and animal-based protein sources on muscle mass and strength in young men undergoing resistance training.
The study found that a high-protein, exclusively plant-based diet (plant-based whole foods + soy protein isolate supplementation) was not different than a protein-matched mixed diet (mixed whole foods + whey protein supplementation) in supporting muscle strength and mass accrual.
The results suggest that protein source does not affect resistance training-induced adaptations in untrained young men consuming adequate amounts of protein.
Another study published in Sports examined the effects of whey and pea protein supplementation on physiological adaptations following eight weeks of high-intensity functional training (HIFT).
The study found that ingestion of whey and pea protein produced similar outcomes in body composition measurements, muscle thickness, force production, WOD performance, and strength following eight weeks of HIFT.
Additional research supports these conclusions as well.
These studies suggest that plant-based protein supplements can provide the same benefits as whey protein for muscle strength and mass gain.
Winner – Plant Protein Supplements
The research suggests that plant-based protein supplements are equal to or superior to whey protein for muscle strength and muscle building.
They are also a more sustainable and environmentally friendly option and offer additional health benefits.
Therefore, those seeking a protein supplement should consider plant-protein supplements instead of whey protein.
However, it’s important to note that whey protein still has unique benefits, and the choice between plant and whey protein supplements ultimately depends on personal preferences, dietary restrictions, and health goals.
Best Protein Supplements
By choosing high-quality plant protein supplements, you get the protein and amino acids your body needs to recover and valuable micronutrients to support your overall health.
Here is my list of the best protein supplements which will support muscle building, muscle recovery, and your overall health:
Garden of Life Raw Organic Protein & Greens
In my opinion, Garden of Life Raw Organic Protein & Greens is the best protein supplement for multiple reasons.
I have used this product consistently over the last couple of years and noticed a significant difference in my body composition and daily energy when using this protein supplement instead of other options.
Garden of Life Raw Organic Protein & Greens contains 20 grams of raw plant protein derived from organic peas, sprouted organic grains, seeds, and legumes, making it an ideal protein source for individuals looking for a clean, non-GMO, whole-food protein option.
Additionally, Garden of Life Raw Organic Protein & Greens is packed with nutrient-rich green energy, including spinach and kale, broccoli, and alfalfa grass, which makes it a superfood drink that can help aid in post-workout recovery.
One of my favorite parts of Garden of Life Raw Organic Protein & Greens is that it contains 1.5 Billion CFU probiotics and 13 non-GMO enzymes, making it easy to digest.
I strongly believe in the importance of taking a probiotic supplement to support the gut microbiome, and I love that Garden of Life Raw Organic Protein & Greens contains probiotics.
Lastly, Garden of Life Raw Organic Protein & Greens is USDA organic, NSF certified gluten-free, certified vegan, kosher, and Informed Choice Trusted by Sport, making it a reliable and healthy choice.
Last update on 2025-02-12 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
OWYN Protein Shakes
OWYN (Only What You Need) shakes are my second favorite protein supplement because they perfectly balance convenience, nutrition, and taste.
With 20 grams of plant-based protein per serving, they support muscle recovery and digestion effectively. Their clean ingredient list makes them an excellent choice, particularly for those with dietary restrictions.
Here are a few key reasons why I rate them so highly:
- Optimal Protein Content: Each shake provides 20 grams of protein, sourced from a blend of pea protein, pumpkin seed protein, and flax oil, ensuring a complete amino acid profile.
- Clean Ingredients: They are free from dairy, gluten, soy, and artificial sweeteners, making them allergen-friendly and ideal for those with dietary concerns.
- On-the-Go Convenience: The ready-to-drink bottles are perfect for busy days, with shelf-stable packaging that suits travel or gym use.
I first discovered OWYN through my mom, and they’ve been a consistent option for me ever since.
Their Cold Brew Coffee flavor is my personal favorite, adding a unique and enjoyable twist to protein intake.
Whether for post-workout recovery or as a quick snack, OWYN delivers on its promise of providing “only what you need.”
Last update on 2025-02-12 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Nuzest Clean Lean Protein
Although I love all the protein supplements on my list, Nuzest Clean Lean Protein is the best-tasting overall.
Made from the highest quality European Golden peas grown in France, I tried several Nuzest Clean Lean Protein flavors and loved each!
Each flavor of Nuzest Clean Lean Protein has unique ingredients that make its natural flavor, but they are all based on the same premium quality pea protein and are made with only natural ingredients.
Depending on the flavor, each serving contains 18-21g of protein, and they are free of:
- Dairy
- Soy
- Gluten
- GMOs
- Gums
- Lectins
- Filler
- Artificial Ingredients
My favorite Nuzest Clean Lean Protein flavors were Vanilla Matcha, Coffee Coconut + MCTs, and Chai Turmeric + Maca, but they are all outstanding vegan protein powders!
Give them a try, and I am sure you will also believe this is one of the best vegan protein powders!
Last update on 2025-02-12 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
KOS Plant-Based Protein Powder
KOS Organic Plant-Based Protein Powder is another great protein supplement.
Depending on whether you purchase the vanilla or chocolate flavor, KOS Organic Plant-Based Protein Powder contains several ingredients that make it a superfood supplement as much as a protein powder!
KOS Organic Plant-Based Protein Powder contains five different vegan protein sources, which are:
- Pea Protein
- Flax Seed
- Quinoa
- Pumpkin Seed
- Chia Seed
Additionally, all KOS Organic vegan protein powders are:
- Certified USDA Organic
- 100% Non-GMO
- Gluten, Soy, and Dairy-free
Instead of artificial sweeteners or sugar, KOS Organic Plant-Based Protein Powder uses only Organic Stevia and Organic Monk Fruit!
KOS Organic Plant-Based Protein Powder also includes healthy fibers and digestive enzymes that help your digestive system work naturally.
Sunwarrior Warrior Blend
If you’re looking for a great plant protein powder, Sunwarrior Warrior Blend is one of the best options I have found.
Sunwarrior Warrior Blend stands out as an excellent protein supplement due to its impressive combination of ingredients.
The mixture of organic hemp seed protein, super antioxidants, MCTs, and coconut make it a unique plant-based protein.
The Sunwarrior Warrior Blend contains electrolytes and BCAAs, which help promote lean muscle growth, boost metabolism, and aid in the body’s recovery.
Sunwarrior Warrior Blend is a completely raw organic protein powder that is USDA Certified Organic, low carb, high in protein, non-GMO, 100% vegan and plant-based, soy-free, dairy-free, gluten-free with no added sugar.
The Sunwarrior Warrior Blend contains 15 to 19 grams of protein per scoop (depending on the flavor), providing a complete amino acid profile with 6 grams of BCAAs per serving.
Additionally, the Sunwarrior Warrior Blend is grain-free, keto-friendly, paleo-friendly, and kosher-friendly, making it a versatile option for individuals with various dietary requirements.
Overall, the Sunwarrior Warrior Blend is a top-notch protein supplement.
Last update on 2025-02-12 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Zammex Organic Hydrolyzed Pea Protein
If you are looking for a simple and affordable vegan protein powder, Zammex Organic Hydrolyzed Pea Protein is a perfect option.
Zammex Organic Hydrolyzed Pea Protein is made from 100% pure yellow peas from Canada and does not contain any artificial ingredients, sweeteners, coloring, or other ingredients.
Compared with other pea protein powders, Zammex Organic Hydrolyzed Pea Protein is better than other options because it is hyper-hydrolyzed, which means that it is smoother and less grainy.
I have used this product, and I can say that it truly has a better texture than other pure pea protein supplements.
With 27 grams of protein and 18 amino acids per serving, Zammex Organic Hydrolyzed Pea Protein is a great protein supplement.
However, it helps if you combined this supplement with some fruit to make a post-workout smoothie and not drink it alone.
Last update on 2025-02-12 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.
Optimum Nutrition Gold Standard Whey Protein Powder
Optimum Nutrition Gold Standard 100% Whey Protein Powder is my favorite whey protein supplement because it combines superior quality, effectiveness, and versatility.
With 24 grams of high-quality whey protein per serving, it supports muscle repair and growth, making it ideal for athletes and fitness enthusiasts.
Here are a few reasons why it stands out as my top choice:
- Complete Amino Acid Profile: Each serving provides 5.5 grams of BCAAs and 11 grams of EAAs, essential for muscle recovery and reducing soreness.
- Anytime Use Formula: This protein powder is perfect for pre- or post-workout, between meals, or any time you need a protein boost.
- Trusted Quality: As the world’s best-selling whey protein powder, it consistently delivers on quality and results, ensuring you get the most out of your supplement.
The Vanilla Ice Cream flavor is my favorite, offering a smooth, delicious taste that blends well with water, milk, or smoothies.
The consistency and reliability of this product have made it a staple in my daily nutrition plan, supporting both my professional basketball career and overall health goals.
Whether you’re a beginner or an experienced athlete, Optimum Nutrition Gold Standard Whey is a premium choice for achieving fitness and nutrition milestones.
Last update on 2025-02-12 / This article includes affiliate links/Images via Amazon Product Advertising API. I may earn commissions on purchases made through these links.