What Is Best For You: Plant-Based Protein Powder Or Whey Protein Powder?

Protein is critical for maintaining an extraordinary number of bodily and cellular functions, it is vital for life. Protein contains amino acids (the building blocks of protein) that cannot be created by our bodies, so must be obtained from food. Our bodies have no reserves of protein meaning it has to be consumed every day. Plus, physical activity increases protein needs. It is no surprise that protein powders are among the most popular nutrition supplements on the market. There are so many types of protein powders available, this means we have to consider which type will suit our needs and preferences.

What’s the difference between plant-based protein powder and whey protein powder?

Plant-based protein powders are derived from various types of plants, with brown rice, pea, soy and hemp being the most popular. Since they are made entirely from plants and do not contain dairy or lactose, they are a good option for vegans or lactose intolerant individuals. A vegan protein powder can be made from one type of plant or a combination of plants. The best plant-based protein powders will combine plant-based proteins to ensure they contain high levels of all nine essential amino acids and have a high protein content competing with animal-based protein powders, such as whey (1). For example, at Hero Nutrition, we have combined brown rice and pea.

Whey protein power is derived from cow’s milk, it is the milky liquid by-product from 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. This means that it is not vegan-friendly but it contains all nine essential amino acids.

Protein content

Research has found that the protein content of brown rice, pea and soy is similar to that of whey protein (1). Whilst brown rice, pea and soy meet the requirements for essential amino acids, whey protein is higher in essential amino acid content but combining plant-based protein powders combats this issue (1).

Digestibility

Digestibility is not a fixed attribute of food but an interaction between the food and the person eating it, so there will be variation. Research has found pea protein and whey protein have similar digestibility factors (2). Whey protein contains lactose, a common food sensitivity. Brown rice, pea and hemp protein powders are hypoallergenic, meaning they are unlikely to cause an allergic reaction.

Nutritional value

Whey protein provides calcium and has recently been linked to increasing B12 biomarkers in older adults (3). All the plant-based protein powders (brown rice, pea, soy and hemp) provide calcium and iron. Whey, brown rice and pea protein powders are similar in regard to being low in carbohydrates and fats but high in protein.

Exercise effectiveness

Research has found that pea and whey protein produce similar outcomes in measurements of muscle thickness, strength, force production, body composition and workout of the day performance (4). With regard to muscle growth and strength development, soy protein has been comparable to whey protein (5). Similarly, there was no difference between brown rice and whey protein powder when comparing body composition and exercise performance (6).

Cost

The price of plant-based and whey protein powders depends on a variety of factors. In general, you can find either type with similar pricing. This can alter if products are organic, meaning they are produced using only natural substances, avoiding artificial chemicals, hormones, antibiotics and genetically modified organisms (GMOs, genetically engineered crops). This normally means they are more expensive (organic farming is more labour-intensive and the output is lower) but research has found that organic produce is richer in healthy components and lower in unhealthy components (7). Also, keep in mind that serving sizes of plant-based protein powders can differ: hemp requires a larger serving than pea, meaning you will use more powder in less time, increasing the overall cost.

Environment

Plant-based protein that is certified organic can be a win-win for the environment as it can help add minerals and nutrients into poor quality soil whilst being a sustainable food source (8). Whey protein is a by-product of cheese making, so it turns the waste into something that we can use. Nevertheless, the amount of milk it takes to produce whey protein is unsustainable. Therefore, plant-based protein has the competitive edge when it comes to environmental concerns.

Which plant-based protein should I choose?

Brown rice is made by grinding up the grain, then it is treated with enzymes to separate the starch from the protein. Brown rice does contain the nine essential amino acids and has the second highest essential amino acid content out of the plant-based proteins. It is a little short on lysine (supports hormone and enzyme production, protein synthesis, energy production and immune function, 1). It is higher in methionine (needed for metabolism and detoxification, 1) than whey and the other plant-based proteins. It is great for post workout consumption because it is absorbed quickly.

Pea protein is made from split yellow peas, grinding the dried peas into a powder. It contains all nine essential amino acids and out of the plant-based proteins it has the highest content of essential amino acid (1). Although pea protein is low in methionine (1), it has higher levels of histidine (used in growth and repair of damaged tissues, 1) compared with whey protein.

Soy protein is made by grinding up soybeans. It contains all nine essential amino acids but has lower essential amino acid content compared to brown rice and pea protein (1). Like pea protein, it is low in methionine, but has high levels of histidine, beating whey (1).

However, soy is found in many processed foods as it is a cheap and an abundant source of protein, this means our daily diets might already be full of soy! In addition, soy crop is often genetically modified and sprayed with herbicide, leading to adverse health consequences. This links back to the importance of finding an organic plant-based protein powder.

Hemp comes from the cannabis plant but it does not have any THC, the psychoactive component. It is made by extracting the oil from the seeds, then grinding up what is left into powder. It too contains all nine essential amino acids, but the amino acid content is the lowest of the plant-based proteins (1).

Conclusion

When comparing plant-based vs. whey protein, you have to think about which fits in with your lifestyle. Whey protein powder has a higher protein content but plant-based protein powder is vegan, hypoallergenic (brown rice, pea and hemp), environmentally friendly and research has found pea and soy protein powders to be comparably effective with regard to exercise as whey protein powder. By combining the two plant-based proteins with the highest protein content, brown rice and pea, we can produce a diverse, complementary amino acid profile, rivalling that of whey protein (1).

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