Whey Protein vs. Plant Protein for Health & Fitness Goals
You’ve likely heard that eating more protein can benefit your performance. Plant protein and whey protein can both provide a boost of nutrition to your meals, but how do they differ? Here are key factors to consider about whey protein vs plant protein.
Many of my athlete clients have long been told that dairy-derived whey is the ultimate, or even the only protein option for building muscle. But research shows that plant-based proteins can be just as effective for muscle growth. Here are insights about both, including three facts to know, and four tips for how to choose a plant protein powder.
Types of Plant Protein
There is a wide range of plant-based protein options with varying amino acid profiles and flavors.
Common sources of plant-protein you’ll find in plant-protein powders include:
Hemp
Pea
Soy
Brown rice
Pumpkin seed
For more information on key sources of plant-based protein, download my free guide on plant-based protein that also includes simple recipes to follow.
3 Facts When Comparing Whey Protein Vs. Plant-Protein
There are a few commonly discussed key points in the long-lasting whey vs plant protein debate. These three facts help set the record straight when it comes to plant protein.
Leucine is key, but whey protein isn’t the only source.
Replacing animal protein with plant protein offers health protection.
Plant protein is better for the environment.
Let’s dive into each one.
FACT #1: Leucine is Key, But Whey Protein Isn’t the Only Source
Leucine is an amino acid needed to trigger muscle protein synthesis and promote exercise recovery. Whey protein is rich is leucine, but this protein building block is also found in pea powder, derived from yellow split peas.
What the Research Says About Pea Protein vs. Whey
A 2019 study, published in the journal Sports (1), looked at the effects of whey and pea protein on physiological adaptations following 8 weeks of high intensity functional training. Researchers found no significant difference between the two proteins on outcomes that included muscle thickness, strength, body composition, peak force, and other exercise-related physiological changes (1).
Another double blind, randomized, placebo controlled clinical trial (2) compared the impact of whey and pea protein on resistance training over a 12 week period. Scientists concluded that there were no differences between the two proteins in regard to muscle thickness gains.
And while pea protein’s leucine content is lower than whey, research (3) shows that if needed, adjusting the portion to match the leucine content can result in similar outcomes for post exercise muscle damage after intense resistance training.
FACT #2: Replacing Animal Protein with Plant Protein Offers Health Protection
A 2020 study, published in JAMA Internal Medicine (4), looked at data in more than 400,000 U.S. men and women over a 16 year period. Scientists concluded that a higher consumption of plant protein over animal protein was linked to a lower risk of death from all causes.
The connection was particularly strong for heart disease, which remains the leading killer of both men and women in the U.S. according to the CDC. Protein powder is one simple way to replace an animal based protein with a plant based alternative.
FACT #3: Plant Protein is Better for the Environment
One reason many people move away from dairy based ingredients like whey is the impact of animal based protein on the planet. Dairy production contributes to several environmental issues, including: (5)
greenhouse gas production
climate change
water use
pollution
antibiotic resistance
In contrast, plant proteins are more eco-friendly. Split peas in particular enrich the soil in which they’re grown, which reduces the need for chemical fertilizers.
And plant proteins in general require less water, have a smaller carbon footprint, and don’t require the use of antibiotics.
4 Tips for Choosing a Plant-Based Protein Powder
If you’re interested in finding a plant protein to work into your meals or snacks, here are four steps to follow.
Scope out the ingredients first. Look for plant protein powders with simple, recognizable ingredients.
Opt for unflavored, unsweetened plant protein. This allows you to choose the type and amount of sweetener to add, if needed, or use the powder in savory dishes, such as blended soups and cauliflower mash.
Look for USDA certified organic options. This helps support the planet and can reduce your pesticide exposure.
Talk to a plant-based performance dietitian. They can provide insight about which plant protein powders may be best for your body’s needs and training program, and how and when to use them.
Final Thoughts on Whey Protein vs. Plant Protein
As you can see from the research, plant-based protein is not inferior to whey protein. It can help you reach your fitness goals just as effectively as whey protein. Additionally, it can provide other plant compounds, such as antioxidants and phytonutrients that whey protein can’t provide, while also playing a role in supporting the planet.