Protein powder is a popular supplement seen in almost every body-builders diet. However, we also see these supplements all over social media and in almost every nutrition store, so people other than body-builders are obviously using these protein supplements! The debate of which one is better: Whey vs. Plant-based protein powder, comes to curiosity. With so many protein supplements available, we often get confused and overwhelmed in choosing which one might be best for us.

Today's blog post shares all the differences between whey and plant-based protein powder, so we are sure you will find the best one for you!

Protein is an essential macronutrient needed in anyone's healthy diet. It is one of the key components we need to build and repair muscle tissue. When we train or exercise, our muscles experience "tiny-tears" in the muscle fibers, which essentially need to be replenished for recovery and growth. This is where protein serves it's purpose! Protein intake can be consumed from animal sources, dairy products, nuts and seeds, or protein powder; all of which are great ways to reach your protein goal!

With many protein powder options out on the market, it may be overwhelming in choosing which one will work best for you. Whey, isolates, plant-based, and casein protein powders are the main sources you are most likely seeing everywhere. While whey, isolates, and casein protein have all their similarities, we are interested in exploring the benefits and differences of plant-based protein vs. whey protein!

Plant-Based Protein: What is it?

Plant-based protein powder, also known as "vegan" protein powder, is a protein supplement intended for vegans and vegetarians. As the name suggests, plant-based protein powders are typically derived from pea protein, brown rice, and/or soy protein. Those with dairy intolerances are also advised to use plant-based protein powders help supplement to their diet. Plant-based protein powders can be a great, high-quality protein source to add to your healthy and vegan lifestyle!

PROS & CONS: Plant-Based Protein

PROS:

• Plant-based protein is more nutrient dense than dairy protein powder. Most plant-based protein powders contain antioxidants, vitamins, and omega-3 fatty acids.

• Plant-based protein powders are naturally high in fiber.

• Digests easier than whey protein. Many people may have a hard time digesting dairy products, so the fruits and vegetables in plant-based protein powder make it easier on the stomach.

• Perfect protein supplement for those with dairy and lactose intolerances.

• Plant-based protein powders tend to keep you fuller for longer.

• Helps build muscle and repairs muscle hypertrophy.

• Sustainability. Plant-based protein powders usually have a lower carbon footprint compared to whey products.

• Vegan and vegetarian. Perfect for those with a vegan or vegetarian diet!

CONS:

• Taste & texture. Since vegan protein powders are made from plant-sources, the taste might not be the best quality of these powders. Textures can seem a bit grittier.

• Fewer options available. Since plant-based protein powder is still on the rise, options may be limited on where to buy! Luckily, we just came out with our new VeganMix, to give you a great plant-based option!

• Price. Due to the limited availability on vegan protein powders, the cost tends to be a bit higher than your typical whey protein.

• Allergens. Many people are allergic to soy products, which is a main component in many plant-based powders.

Whey Protein: What is it?

Whey protein powder is a supplement derived from cow's milk. It is created when milk is coagulated (liquid changed to a solid form), and is essentially the byproduct of milk. To be made into powder form, the coagulated milk is dehydrated and used to create many different kinds of protein powders. Whey protein powder is a great supplement for weightlifters, athletes, and really anyone looking to increase their protein intake!

PROS & CONS: Whey Protein

PROS:

• Whey protein is a complete protein source.

• Contains high amounts of BCAAs & 9 Amino Acids.

• Absorbs much faster than vegan protein.

• Provides a higher amount of protein per serving. Whey protein usually has anywhere from 20-30 grams of protein per serving, which is typically higher than a serving of plant-based protein.

• Helps build muscle and repairs muscle hypertrophy.

• Cost effective. Whey protein powders tend to run lower in priced compared to most vegan protein powders.

• Lowers levels of gherlin, a hunger hormone.

• Many options available. Whey protein powder is a very popular protein amongst supplement companies; hence, many options and flavor options will be available.

CONS:

• Harder to digest. Whey is essentially lactose (sugar found in milk), and can cause an upset stomach or trigger dairy/lactose intolerance.

• Less nutrient-dense. Whey protein is derived from milk and may not provide many of the nutrients of plants.

• Not vegan friendly.

• Not as eco-friendly as plant-based protein powders.

Which protein powder source is better?

Both whey and plant-based protein powders are effective for muscle growth and for restoring broken down muscle fibers due to training and exercise. While there is an ongoing debate on which is better for muscle growth: whey or plant-based protein, both have proven results.

Depending on your diet, preference, and nutritional intolerances, it really comes down to your choice and what best suits you! It is best to opt for a protein powder that has at least 20-30 grams of protein per serving and minimal ingredients. When looking for a vegan protein powder, make sure that it is considered a "complete protein" source and has additional amino acids and vitamins. AstroFlav's new VeganMix has 9 essential amino acids, zero sugar, and gluten free for your convenience!

Whether your choice is the dairy route or the plant-based protein powder, it is important to look for high-quality ingredients and one that makes you feel and perform at your best!

Bottom Line:

The debate of whey vs. plant-based protein powder really comes down to preference. If you like the taste of whey protein and the way it makes you feel, then keep with it! If you're dairy and lactose sensitive or prefer a vegan sourced protein supplement, then plant-based might just be for you. In some cases, people end up using or trying both!

Whey protein tends to be more affordable and usually contains BCAAs and other healthy vitamins, while plant-based protein is a bit higher in price, but is considered more nutrient-dense.

While there are pros and cons to both protein powder supplements, both are significant sources of additional protein to add to your diet and healthy lifestyle. Since every body is different, you may have to choose which protein source will work best based on trial and error.

RESOURCES

Davidson, K. (2021, July 19). Plant-Based Protein vs. Whey Protein: Which Is Better? Retrieved fromhttps://www.healthline.com/nutrition/whey-vs-plant-protein#muscle-growth

Karthik Kumar, M. (2022, August 19). Plant-Based Protein vs. Whey Protein: Which Is Better? Retrieved fromhttps://www.medicinenet.com/plant-based_protein_vs_whey_protein/article.htm

Vegan Protein vs Whey Protein - Pros, Cons & Comparison - Pro Scoop Shaker Bottle. (n.d.). Retrieved fromhttps://www.proscoop.com.au/vegan-protein-vs-whey-protein

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