Protein is a vital macronutrient, essential for various bodily functions, including growth, development, and satiety. It supports the health of our skin, bones, and muscles and can aid in weight management by increasing feelings of fullness. Once consumed, protein breaks down into amino acids, which the body uses for numerous processes. According to the 2015-2020 Dietary Guidelines for Americans, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight daily. In a balanced diet, protein should constitute 10-35% of total calorie intake. For example, an adult weighing 150 pounds needs approximately 54 grams of protein per day.
The Role of Protein in Weight Management
A 2024 study following individuals trying to lose weight found that a combination of protein, fiber, and calorie reduction led to more successful weight loss. Another study, published in The American Journal of Clinical Nutrition, indicated that dietary protein intake in midlife, especially plant-based protein, was associated with healthier aging. However, research also suggests that many people, particularly older adults, may not consume enough protein. A 2019 study involving 11,000 participants aged 51 and older revealed that 46% of older individuals often failed to meet the recommended daily protein intake, linking lower-protein diets to overall poor diet quality.
Consuming too much protein can also pose risks. A 2024 study found that excess protein might increase the risk of cardiovascular disease. Therefore, determining the appropriate amount of protein needed to achieve your specific health goals is crucial before considering protein powder supplementation.
Animal vs. Plant-Based Protein: Making the Choice
The next important decision involves choosing between animal and plant-based protein sources. Whey and pea protein are popular choices in these categories. Both are nutrient-dense and gluten-free, offering a convenient way to boost protein intake. However, key differences may make one a better option for you.
Key Differences Between Whey and Pea Protein
| Feature | Whey Protein | Pea Protein |
|---|---|---|
| Source | Animal-based (derived from milk) | Plant-based (derived from yellow split peas) |
| Digestibility/Tolerance | May be easier to absorb with higher bioavailability; may not be suitable for those with lactose or casein intolerance. | Hypoallergenic and free of allergens; suitable for individuals with food allergies and intolerances. |
| Muscle Building | Some studies suggest a slight advantage in muscle building. | Aids in fullness, satiation, and weight loss; higher-protein diets from any source may increase satiety. |
| Taste/Texture/Nutrition | May have a more milk-like taste; provides more calcium and potassium. | Creates a creamier texture; provides more iron. |
Whey Protein: A Closer Look
Whey is one of the two proteins found in milk, the other being casein. It is separated from casein during cheese production. Whey is rich in branched-chain amino acids (BCAA) and is considered a highly digestible protein. It is commonly found in dairy products like yogurt, cottage cheese, and ricotta cheese, as well as in protein bars, cereals, and drinks. Whey protein is also available in powder form, which can be added to meals and snacks to increase protein content.
Read also: The Ultimate Smoothie Guide
Nutritional Profile of Whey Protein Powder (2 Scoops)
- Calories: 120
- Fat: 2 grams
- Carbohydrates: 3 grams
- Protein: 25 grams
Health Benefits of Whey Protein
A 2022 study published in the British Medical Journal found that consuming whey protein before meals helped manage blood sugar levels in individuals with type 2 diabetes. The study showed that even a small amount of whey reduced the time spent in hyperglycemia (high blood sugar) compared to a placebo. Whey protein supplementation has also been linked to lower blood pressure in prehypertensive individuals and may help control cholesterol levels. Additionally, a 2018 randomized controlled trial found that whey protein was highly effective in helping older adults regain muscle mass after inactivity or prolonged illness.
Pea Protein: A Plant-Based Powerhouse
Pea protein is derived from yellow split peas and is a rich, vegan-friendly source of protein and iron.
Nutritional Profile of Pea Protein Powder (2 Scoops)
- Calories: 120
- Fat: 0.5 grams
- Carbohydrates: 2 grams
- Protein: 27 grams
Health Benefits of Pea Protein
Pea protein can aid in muscle building, particularly when combined with strength training. A 2015 study found that pea protein consumption in individuals engaged in resistance training resulted in increased muscle thickness compared to a placebo. Studies have also shown pea protein to be beneficial for individuals with kidney disease and may assist in lowering blood pressure.
Choosing the Right Protein Source for You
Both whey and pea proteins are high-quality, complete proteins that can be used in various ways. The best choice depends on your personal and dietary preferences, as well as your overall health goals.
Pea protein may be the best choice for:
- Vegans or vegetarians
- Individuals with food intolerances or allergies
- People interested in foods with less fat and more fiber
- Those seeking an alternative to whey protein due to excess gas or bloating
Whey protein may be the best choice for:
- Individuals seeking protein supplementation for muscle building
- People interested in a protein solution to help manage blood sugar
- Those seeking a more budget-friendly alternative
- Those seeking an alternative to pea protein due to excess gas or bloating
Incorporating Protein Powders into Your Diet
While protein powders are often added to smoothies and shakes, whey and pea protein powders can also be used in recipes such as pancake and waffle batter, homemade protein bars, and oatmeal. You can even add protein powder to hummus, nut butter, and guacamole to increase the protein content.
Read also: Choosing Between Whey and Vegetarian Protein
The Bottom Line
Getting enough protein is essential for good health. Both whey protein and pea protein offer a variety of nutrients and can help increase protein intake. When choosing a protein type, ensure it aligns with your dietary needs and look for products with minimal ingredients, added sugars, and flavorings.
Additional Considerations
The global whey protein market was valued at approximately $11.79 billion in 2023 and is projected to reach $22.63 billion by 2032, with a compounded annual growth rate (CAGR) of 7.5%. Similarly, the plant-based protein market was estimated at $14.3 billion in 2024 and is projected to reach $20.5 billion by 2029, with a CAGR of 7.5%.
Proteins are fundamental to human biochemistry, forming the foundation of body structures like skin and hair, supporting tissue, muscle, and bone repair, and serving as an energy source. They are also the building blocks of cellular enzymes, vital for hormone production, nutrient transport, and communication between cells, tissues, and organs. Additionally, they strengthen the immune system, form digestive enzymes that break down food for absorption, and help regulate fluid and pH balance in the body.
Plant-Based Protein Composition
While whey protein and other animal-source proteins are considered complete, plant-based proteins are often considered incomplete. However, there are exceptions and ways to ensure a complete amino acid profile with plant-based options.
- Soy protein: Made by extracting protein from soybeans, soy protein can be processed into soy flour, concentrates, or isolates.
- Pea protein: Produced by dehulling, grinding, extracting, separating, precipitating, washing, drying, and milling yellow split peas into a fine powder.
- Brown rice protein: Made by milling brown rice grains, rehydrating them, and using enzymes to separate the protein from the carbohydrates.
- Hemp protein: Produced by grinding hemp seeds into a fine powder after cleaning, drying, de-shelling, and pressing them to extract oil.
Allergenicity and Digestibility
Plant-based proteins have a lower allergenic potential compared to milk-based proteins like whey and casein. A national survey found that about 1 in 20 people reported an allergy to cowâs milk. Milk allergy results in symptoms such as hives and wheezing, while lactose intolerance leads to bloating, gas, and diarrhea.
Read also: Whey Protein: A Comprehensive Guide
Specific Benefits of Plant-Based Proteins
- Soy protein: Helps induce thermogenesis, increase bone mineral content and density in postmenopausal women, promote healthy cholesterol levels, and relieve vasomotor symptoms of menopause.
- Pea protein: Helps induce thermogenesis, promote satiety, maintain healthy blood pressure levels, and promote muscle growth.
- Brown rice protein: Helps decrease fat mass, increase lean body mass, skeletal muscle hypertrophy, power, and strength.
- Hemp protein: Helps maintain healthy blood pressure levels and provides antioxidant protection against oxidative stress.
Whey Protein Forms and Benefits
Whey protein is a byproduct of cheese production and contains a high concentration of essential amino acids. It also contains approximately 24% branched-chain amino acids, which are readily oxidized as an energy source during stress. Additionally, whey protein is a source of cysteine, a precursor to the antioxidant glutathione (GSH).
There are three major forms of whey protein:
- Whey concentrate: Generally provides about 80% protein.
- Whey isolate: Typically contains about 90% protein.
- Whey hydrolysate: Contains about 85% protein and undergoes hydrolysis for easier digestion and absorption; it is also free of fat and lactose.
Whey protein isolate (WPI) is virtually fat- and lactose-free, extremely digestible, and has a good taste. It does not tend to cause gas, bloating, or other gastrointestinal distress. WPI has received the highest score (1.14) of any protein tested according to the Protein Digestibility Corrected Amino Acid Score (PDCAAS). Clinical research supports its benefits for bodybuilding and fat loss.
Plant Protein vs. Whey Protein: A Balanced Perspective
Neither whey nor plant protein is inherently superior. Plant protein is a better choice for individuals who prefer vegan, plant-based sources, are allergic or sensitive to milk products, or are concerned with environmental impact. Whey proteins typically have a creamier and smoother texture due to their dairy origin, but advancements have improved the texture and taste of plant proteins.
- Amino Acid Profiles: Whey has a higher concentration of BCAAs (about 26%), including leucine, isoleucine, and valine, and is considered a complete protein.
- Vitamins and Minerals: Plant-based proteins have a high nutrient density and may offer additional vitamins, minerals, fiber, and antioxidants. Whey protein may contain calcium and B-vitamins in lesser amounts.
- Environmental Impact: Plant-based proteins generally have a significantly lower environmental impact compared to animal-based proteins, using less land and water and producing fewer greenhouse gas emissions.
Digestibility and Inflammation
Plant proteins are often easier to digest than whey protein because they do not contain lactose or dairy proteins. Research suggests a decreasing trend in inflammatory markers with the consumption of plant proteins compared to animal proteins.
Study on Futsal Players
A study involving fifty male futsal players compared plant-based protein supplementation to whey protein supplementation over eight weeks. The study assessed bone mineral content, lean body mass, fat mass, muscle thickness, total body water, blood glucose, hematocrit, C-reactive protein, liver enzymes, creatinine, glomerular filtration rate, salivary cortisol, maximal strength, muscle power, and aerobic speed. The results indicated that supplementing with either a novel plant-based protein matrix or whey protein did not affect any of the variables assessed in high-level futsal players over eight weeks. This suggests that whey protein does not possess unique anabolic properties compared to plant-based proteins when equated to an essential amino acid profile.
Practical Considerations for Weight Loss
To maximize weight loss efforts with protein powders:
- Stick with protein-only supplements: Avoid powders with added sugars or unnecessary ingredients.
- Look for 100â150 calories or fewer per serving: Higher calorie counts often indicate additional ingredients.
- Be mindful of smoothies: Limit smoothie additions to avoid excessive calories.
- Add it to other foods: Incorporate protein powder into whole foods like pancakes or oatmeal.
- Donât use it as a meal replacement: Protein powders lack the nutrients and calories necessary for a complete meal.
- Incorporate strength training: Strength training helps preserve and build muscle mass, supporting metabolism and weight loss.
- Consult a dietitian: Seek professional guidance to tailor protein powder use to your individual weight loss goals.