Protein powders are among the most popular nutrition supplements available today. To accommodate various dietary restrictions and lifestyles, manufacturers offer both whey protein powder, derived from cow’s milk, and plant-based alternatives. Choosing between animal-based whey protein powder and a plant-based powder depends on individual needs and preferences. With so many options, it's important to understand the similarities and differences between these two protein sources to determine which one best suits your needs. This article compares plant-based and whey protein powders to help you decide.
Understanding Protein and Its Importance
Protein is an essential nutrient vital for sustaining biological processes and life itself. The word "protein" comes from the Greek word "proteios," meaning "primary" or "of the first rank," highlighting its fundamental role in health and nutrition. Proteins play essential roles in human biochemistry. They form the foundation of body structures like skin and hair, support tissue, muscle, and bone repair, and can serve as an energy source. Proteins are also the building blocks of cellular enzymes-biological catalysts that accelerate chemical reactions in cells. Additionally, they are vital for hormone production, nutrient transport, and communication between cells, tissues, and organs. They strengthen the immune system, form digestive enzymes that break down food for absorption, and help regulate fluid and pH balance in the body.
How They're Made
Understanding how whey and plant-based protein powders are made can provide insights into their nutritional profiles and suitability for different dietary needs.
Whey Protein Powder
Most whey protein powders are isolated from whey, a milky liquid byproduct of cheese making. Once the liquid has been collected, carbohydrates, fat, water, and other components are removed. The remaining protein is then spray-dried into a powder. Since whey protein powder is made from cow’s milk, it contains a milk sugar called lactose. Due to processing differences, whey protein isolate contains less lactose than whey protein concentrate.
There are three major forms of whey protein:
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- Whey concentrate: Generally provides about 80% protein.
- Whey isolate: Typically contains about 90% protein. Made from whey isolate, it is also free of fat and lactose.
- Whey hydrolysate: Contains about 85% protein and undergoes hydrolysis, a process that breaks down the protein for easier digestion and absorption.
Plant-Based Protein Powder
Plant-based protein powders are derived from various types of plants, commonly brown rice, pea, soy, and hemp. Depending on the brand, a powder may be made from one type of plant or a combination of plants. The steps involved in producing pea protein include dehulling, grinding and milling, extraction, separation, precipitation, washing and drying, and milling and powdering. At this point, the fine powder can be used as pea protein powder. Brown rice protein powder is made by milling brown rice grains, rehydrating them, and then treating them with enzymes to separate the protein from the carbohydrates. The protein is then isolated and powdered. Hemp protein is made by grinding hemp seeds into a fine powder. The process involves cleaning, drying, and de-shelling the seeds, then pressing them to extract oil. The remaining meal is ground into a powder. Since they’re made entirely from plants, plant-based protein powders don’t contain dairy or lactose, which makes them a good option if you follow a vegan diet or are lactose intolerant.
Protein Content and Amino Acid Profile
Typically, whey and plant-based protein powders contain similar amounts of protein, with the average product providing 20-30 grams per serving.
Whey Protein
Whey protein powder is considered a complete protein since it contains all nine essential amino acids, the building blocks of protein. It also contains leucine, isoleucine, and valine, which are branched-chain amino acids (BCAAs) important for muscle building. Whey protein typically contains 24% branched-chain amino acids which are readily oxidized as an energy source during stress. In addition, whey protein is also a source of cysteine, a precursor to the vital intracellular antioxidant glutathione (GSH). WPI has received the highest score (1.14) of any protein tested according to the Protein Digestibility Corrected Amino Acid Score (PDCAAS), the preferred method for evaluating protein quality.
Plant-Based Protein
The protein content of plant-based protein powder depends on which plant it’s made from. Plant-based powders typically contain fewer BCAAs than whey powders. Plus, only soy protein powder is considered complete. A complete protein contains all the essential amino acids in sufficient amounts. An incomplete protein lacks one or more of these amino acids. While whey protein and other animal-source proteins are all considered complete, plant-based proteins are considered incomplete. Conveniently, some manufacturers combine multiple plant proteins in their products to ensure they contain all essential amino acids and BCAAs. When blended together, all essential amino acids are present in the powder.
Ultimately, the best way to know if a protein powder contains a good amount of protein - 20-30 grams per serving - and an optimal combination of amino acids is to read the nutrition label.
Read also: Choosing Between Whey and Vegetarian Protein
Digestibility and Food Sensitivities
Digestibility and potential food sensitivities are crucial factors to consider when selecting a protein powder, as they can significantly impact your overall experience and health.
Whey Protein
Whey protein powder contains lactose, a common food sensitivity. Opting for whey protein isolate can lower the amount of lactose per serving but may still lead to stomach upset, bloating, and gas if you’re highly sensitive to lactose. A national survey found that about 1 in 20 people reported an allergy to cow’s milk. A milk allergy is an immune system reaction to the proteins in milk, whereas lactose intolerance is a digestive issue where the body lacks the enzyme needed to break down the sugar (lactose) in milk. Milk allergy results in symptoms such as hives, wheezing, and in some cases, anaphylaxis. Lactose intolerance results in symptoms like bloating, gas, and diarrhea.
WPI is virtually fat- and lactose-free, is extremely digestible, and has a good taste. WPI does not tend to cause gas, bloating, or other gastrointestinal distress.
Plant-Based Protein
Plant-based protein powders contain varying ingredients. Some types contain the common allergens soy and gluten, so read labels carefully and select products specifically labeled soy-free and/or gluten-free if needed. Some plant-based protein powders - especially those containing pea protein - can cause bloating and cramping if you have irritable bowel syndrome or are sensitive to FODMAPs. Since plant proteins don’t contain lactose or dairy proteins, which many people have difficulty digesting, they are often easier to digest than whey protein.
If you have food sensitivities, a good way to find out which protein powder is right for you is to simply try out a selection and keep a food and symptom diary. This can help you identify and keep track of any side effects that arise from using different products.
Read also: Whey Protein: A Comprehensive Guide
Cost Comparison
The prices of plant-based and whey protein powders largely depend on the brand. In general, you can find either type with similar pricing. Still, products that are advertised as organic, keto, or paleo or have other specialized qualities often come at a higher cost. Also keep in mind that the serving sizes of some plant-based protein powders, such as hemp, are larger than others, such as pea. Thus, you’ll use more powder in less time, which can increase the overall cost. If you’re looking for a cheaper plant-based option, choose one with a similar serving size to whey products.
Muscle Growth
To build muscle, you need to engage in strength training and consume enough protein that contains all essential amino acids and BCAAs.
Whey protein isolate is considered the gold standard for muscle growth, as it’s a complete protein, contains a high amount of the BCAA leucine, and is absorbed the quickest. However, plant-based protein powders can also be complete proteins and contain high amounts of leucine, provided that they contain two or more plant proteins or are fortified with BCAAs. In fact, studies have shown that whey and plant-based protein powders are equally effective at promoting muscle hypertrophy, or muscle growth, as long as they contain similar amounts of protein and BCAAs per serving. Human research has shown that supplementation with pea protein promoted increased muscle thickness and was especially good for people starting or returning to muscular strengthening.
Regardless of the type of protein powder you choose, a good one contains at least 20-30 grams of protein and 6-15 grams of essential amino acids - at least 1-3 grams of which are leucine - per serving. While protein powders can be a convenient way to get protein into your diet, they should not be your main protein source. Rather, opt for whole food protein sources like chicken, fish, tofu, eggs, or legumes and use powder to supplement if you need additional protein. The amount of protein you get per day is one of the most important considerations for muscle growth. Most people should aim to get 0.6-0.9 grams of protein per pound (1.4-2.0 grams per kg) of body weight per day, or 20-40 grams of protein per meal.
Weight Loss
Weight loss is achieved through a calorie deficit, which is when you consume fewer calories than your body burns in a day. This is usually achieved by eating and drinking fewer calories and increasing physical activity. Both whey and plant-based protein powders can help you lose weight by promoting feelings of fullness and helping preserve lean muscle mass - the fat-free part of your body.
Here are some considerations that may further help your weight loss efforts:
- Stick with protein-only supplements: Many protein powders contain ingredients that add calories, such as added sugars. Opt for a protein powder that contains just protein.
- Look for 100-150 calories or fewer per serving: If the number is any higher, the product likely contains additional ingredients.
- Be mindful of smoothies: If you add protein powder to a smoothie, stick with a 1-cup (250-mL) serving. Smoothies with a lot of other additions like whole milk, greek yogurt, peanut butter or juice may be too high in calories to count as an appropriate snack for weight loss, and instead be considered a balanced meal replacement, especially if fruit, greens and/or seeds are added to boost the fiber content.
- Add it to other foods: Try adding protein powder to whole foods like pancakes or oatmeal.
- Don’t use it as a meal replacement: Protein powders and drinks don’t contain enough nutrients or calories to be considered meals. Relying on them for meal replacements can lead to hunger and excess snacking throughout the day.
- Incorporate strength training: Strength training at least a few times per week can help preserve muscle mass and promote muscle building. Having more muscle mass may increase your metabolism to further support weight loss.
- Consult a dietitian: Consider working with a registered dietitian if you need help figuring out how to best incorporate protein powder to meet your individualized weight loss goals.
Additional Health Benefits
Both whey and plant-based proteins offer unique health benefits.
Plant-Based Protein Benefits:
- Soy protein: Helps induce thermogenesis, increase bone mineral content and density in postmenopausal women, promote healthy cholesterol levels already within a normal range, and relieve vasomotor symptoms of menopause (hot flashes and night sweats).
- Pea protein: Helps induce thermogenesis, promote satiety, maintain healthy blood pressure levels already within normal ranges, 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 already within normal ranges and provides antioxidant protection against oxidative stress. Plant-based proteins have a high nutrient density and may offer additional vitamins, minerals, fiber, and antioxidants, depending on the source.
Whey Protein Benefits:
- Whey protein is also a source of cysteine, a precursor to the vital intracellular antioxidant glutathione (GSH).
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. Proper land management and livestock use can play a significant role in preventing or, at least, slowing down climate change. For example, allowing livestock to roam outdoors and consume wild vegetation can promote the return of carbon to the soil instead of letting it go into the atmosphere.
Choosing the Right Protein Powder
Choosing a protein powder is highly individual. If you’re already using and enjoying whey protein powder, there’s no reason to replace it with a plant-based version. However, if you find yourself experiencing stomach issues or wish to try a non-whey option, there are many plant-based protein powders that can also give you great results. Ideally, choose a version that contains more than one plant protein source.
Ultimately, the best protein powder for you is one you enjoy that meets your dietary needs and contains 20-30 grams of protein per serving. Depending on your needs, you may prefer to use an animal-based whey protein powder or a plant-based powder. Either type can provide enough protein to support your fitness goals. When looking for a protein powder, look for one that has minimal ingredients and contains 20-30 grams of protein per serving.
Market Trends
Both whey and plant-based proteins are experiencing significant global market growth. 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%. Likewise, the value of the plant-based protein was estimated at $14.3 billion in 2024 and is projected to reach $20.5 billion by 2029 with a CAGR of 7.5%.
Is One Truly Better?
Neither is truly better than the other. If you’re targeting customers who prefer vegan, plant-based sources, and/or who are allergic or otherwise sensitive to milk products, and/or who are concerned with environmental impact, then plant protein is the better choice.
Texture and Taste
Due to its dairy origin, whey proteins typically have a creamier and smoother texture. That being said, over the past few years, plant protein suppliers have become more adept at improving the texture and taste of those proteins.