There are so many different protein powders available on the market, it can be difficult to choose one. Many powders are based on whey, which is an animal protein, but there are also soy and pea powders, which are plant-based.
If you’re curious about the main differences and similarities between whey and plant protein, we’re here to help!
What is whey protein and what is plant protein?
Whey protein is one of the main proteins found in cow’s milk (the other being casein). Plant proteins, on the other hand, come from a variety of different plant sources.
“The most common plant protein powders are soy, pea and hemp,” he says Masha DavisMPH, RDN and author of Eat your vitamins. You can find pea protein in Vegan Shakeology based on plant-based chocolatefor example.
He explains that some brands blend proteins from different plant sources to make it complete. “This means that when they are mixed together, all the essential amino acids are present in the powder,” he says. (Whey is a naturally complete protein.)
While there are many different plant proteins to choose from with different ingredients and nutrition labels, there are some main differences and similarities between the average plant protein and whey, according to Davis:
Differences between whey and plant proteins
- Whey comes from cow’s milk. Plant-based proteins do not contain animal products, which makes them suitable for vegetarians and vegans.
- Whey protein is always complete. Some plant proteins or blends may be deficient, depending on their plant protein blend. Additionally, “the amino acid profile of each plant-based supplement may be slightly different depending on the blend used,” Davis says, while whey will be fairly consistent.
- Whey protein powders offer about the same amount of protein from brand to brand. Plant-based powders can vary greatly depending on the type of plant protein used.
- Whey often has a mild taste. Plant protein powders can be earthy, dry and sometimes bitter.
- In general, plant proteins can they require less land, water and energy to produce, compared to animal proteins.
Similarities Between Whey and Plant Proteins
- Both whey and plant-based protein powders provide protein, which can help fuel and muscle recovery after a workout, according to research.*
- Both types of powder can easily be mixed into a shake for a quick snack or meal.
- There are many flavors available for both whey and plant protein powders.
Which one is the best?
When it comes to the big battle of whey vs. plant proteins, Davis says there’s limited evidence touting one over the other.
in fact a studythat pitted whey and pea protein against each other, found that both options produced similar results for key metrics such as body composition, muscle thickness, force production, performance and strength after a high-intensity functional training protocol eight weeks of intensity.*
“Muscle growth is a result of training your muscles,” says Davis. “Protein powders are just a tool to easily replace losses.”
Which should I choose?
When choosing between whey and plant-based protein, it really comes down to your personal preferences, including dietary preferences and allergies.
Whichever you choose, be sure to take a look at the label. Many protein powders—both whey and plant-based—may have them additional ingredients such as artificial sweeteners, thickeners and artificial flavors and colors. “Try to avoid those rich in additives,” says Davis.
If you choose whey protein, just know that there are three different types that have different protein content:
Beachbody Performance Recoverwhich has both whey and plant-based formulations, provides 20 grams of high-quality protein per scoop to aid in muscle recovery, along with pomegranate extract to help reduce post-workout soreness.
For a healthy snack packed with plant-based protein, try any of our plant-based vegan Shakeology flavors: Chocolate, Vanilla, Cookies & Creamy, Cafe Latte, Tropical Strawberryand Snickerdoodle. They include 16 to 17 grams of pea protein, probiotics, and useful fiber and minerals.
And remember that while protein powders can help you eat more protein throughout the day, you can also increase your protein intake with whole foods. Check out our list of lean protein foods and vegan protein sources that you can add to your meals, regardless of your dietary preferences.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
