Are you a fitness enthusiast or athlete looking to amp your performance or recovery or want to maintain daily health? Then make protein your best friend! Anyone who is into the world of fitness would have come across the debate of Whey vs Plant protein, which is better and why. Today, through this blog let’s take a deep dive into the world of protein powders and retrospect the benefits and should be included in the diet on a regular basis.
What is Protein?
Protein is made up of hundreds or thousands of smaller units called amino acids, which are bonded together with one another in long chains. Overall, there are 20 amino acids that combine to make a protein. Amino acids are divided as essential and non-essential amino acids. As per the name, essential amino acids cannot be synthesized in the body and non-essential can be synthesized in the body and hence should be included in the diet.
Why Proteins are Important for the Body?
Protein constitutes all structural components of our cells and tissues, enzymes, hormones and immune system. Proteins are constantly replaced and repaired. This process is commonly known as muscle protein synthesis.
Protein plays an important role for smooth functioning of all vital functions and hence regular consumption of protein is important.
Now, let’s understand the difference between two major types of protein: Whey Protein vs Plant Protein
How are whey proteins made?
Whey proteins are byproducts from cheese manufacturing, once the liquid is collected, the carbohydrates, fats, cholesterol, water and other components are separated. The leftover protein is then spray dried into a powder. (1)
As the Whey Proteins is made from cow’s milk, it contains milk sugar called Lactose. With difference in processing Whey Protein Isolate offers higher protein and less carbohydrates as compared to Whey Protein Concentrate.
Plant-based proteins, as the name suggests, are derived from plants like Pea, Brown Rice, Hemp and Soy. Depending on the brand, powder can be a combination or single type of plant.
As plant-based proteins are entirely made of Plant, they don’t have any dairy or lactose, which makes them an excellent choice for those who are vegan or lactose intolerant.
Benefits of Whey Protein
1. Improves Body Composition When Paired with Resistance Training
There are ample of research studies that suggest that whey protein supplementation in addition with resistance training has best results on body composition and also helps reduce calories intake.
The results were best observed when the same was consumed post workout for 4 weeks and not intra or pre workout. All the people participating in the study saw muscle growth called hypertrophy.
2. Increases Muscle Strength
Whey protein supplementation helps protect muscle mass and strength when protein is consumed within 450-60 minutes of training. This period is called nutrient timing, where the absorption of protein in the body is highest. Protein helps initiate muscle protein synthesis that supports muscle mass and prevents muscle breakdown. Whey protein for muscle gain is a popular option amongst gym goers and fitness enthusiasts.
3. Improves Athletic Performance
Whey protein is well-known to improve athletic performance. It helps improve muscle recovery and prevent muscle related injuries. Additional to muscle recovery and protein synthesis, it also helps reduce muscle inflammation and soreness
4. Leucine Content
Adding whey protein to your daily diet has one more benefit, that it is a rich source of amino acid Leucine. There is a theory that suggests that 2.5 to 3g Leucine is needed to kickstart muscle protein synthesis. (2)
How are plant proteins made?
Plant proteins are typically extracted from various plant sources such as soybeans, peas, rice, hemp, or quinoa. The process involves grinding the seeds or beans into a powder, then isolating the protein through methods like filtration or enzymatic hydrolysis to remove carbohydrates, fats, and other components.
Benefit of Plant Based Protein
The trend for Plant Based Protein is on horizon with rising awareness and due to lactose intolerance/allergies, food preferences and ecological awareness.
1. Low in Cholesterol
Research and many experts suggest that plant-based protein is low in LDL (Bad Cholesterol). Replacing with Animal based protein decreased LDL and improved HDL (Good Cholesterol). (3)
2. Best Option for People with Lactose Intolerance
Plant protein does not contain any lactose like whey protein powders. Lactose intolerance is due to not being able to make lactase (an enzyme) to fully digest it in milk. The primary symptoms include nausea, bloating, gas, diarrhea, stomach bloating and cramps.
3. Rich Source of Fiber, Phytonutrients and Healthy Fats
Adding Plant Based Protein to diet provides multiple benefits in addition to heart and gut health. Pea Protein + Brown Rice Protein contains equally great amounts of Leucine as compared to Whey which helps with muscle protein synthesis. In addition, it also is rich source of Iron.
Soy protein also provides 3 times more arginine that helps with vasodilation that allows more oxygen and blood flow to muscle during exercise.
The above were benefits of Whey and Plant Based Proteins in a gist, but most often everyone consumes protein for Muscle growth and Weight loss. Let’s specifically understand the same.
4. Muscle Growth
Only consuming protein doesn’t help build muscle, but when combined with proper strength training and consuming protein at right time helps with the same.
Usually, people consider Whey Protein Isolate as only choice for muscle growth as it provides with complete protein including high amount of Leucine and BCAA and absorption is the fastest.
But, recent studies suggest that Plant Based Protein, especially Pea + Brown Rice is equally effective for muscle growth and promotes muscle hypertrophy if you are consuming quality protein supplement from trusted brand.
The daily RDA (Required Daily Allowance) set by ICMR (Indian Council of Medical Research) suggest that anyone with Sedentary Lifestyle must consume 0.8 to 1g/kg body weight and when someone does strength training or is athlete, the requirement is 1.2 to 2g/kg body weight. (4)
5. Weight Loss
Weight loss is always achieved through calories deficit, which is when you consume fewer calories than you burn throughout the day. This includes fewer calories consumption and includes physical activity. (5)
Comparison of Whey vs Plant
Parameters | Whey Protein Powder | Plant Based Protein Powder |
Protein Content | 20-30g | 20-30g |
Helps Build Muscle | Yes | Yes |
Supports Weight Loss | Yes | Yes |
Provides All Essential Aminos | Yes | Yes (When Used in Combination) |
Lactose Free | No | Yes |
Dairy Free | No | Yes |
High Fibre | No | Yes |
Cost | Varies Brand to Brand | Varies Brand to Brand |
6. Protein Content
Since, we are comparing Whey protein vs Plant protein, it is important to understand the protein content for both the variant.
Typically, all whey protein powder provides 20-30g protein per scoop and same is the case with plant-based protein powders.
Whey protein powder is considered to be complete protein since all 9 essential amino acids are present in them. It also provides higher levels of BCAAs (Branched chain amino acids) that play vital role in muscle building.
The protein content for plant-based protein depends on the source of plant used. Usually, plant-based powders provide lesser BCAA except when a combination of two plants such as Pea + Brown rice is used to ensure protein powder provides complete protein. Another complete source of plant protein is Soy.
The best way to check the content and other information is by checking nutritional label and amino acid profile.
7. Digestibility and Sensitivity
Whey protein powder contain lactose, a common food sensitivity that majority of Indian have. Although opting for Whey Protein Isolate can lower the levels of lactose, still consuming Whey Isolates will result in bloating, indigestion or gas.
Plant-based protein powders contain various ingredients but are considered relatively less food sensitive than whey protein. Although, one should always read labels to better understand allergens.
In case of allergies or for vegan or environmental reasons it’s better to opt for plant-based proteins over whey.
8. Cost
The prices for plant-based proteins and whey protein varies from brand to brand.
Whey Protein Isolate is expensive as compared to Concentrate or blend of proteins. Plant based proteins made of Hemp are also expensive when compared to ones which have Pea or Pea + Brown Rice.
It all comes down to serving size and basis the same the cost varies.
Things to Look in Protein Powders
1. Source of Protein
2. Amino Acid Profile
3. Added Sugar
4. Certifications and Manufacturing Details
5. Sodium Levels
6. Form of Protein
7. Sweeteners
The above factor plays an important role in deciding the quality of proteins. Source of protein decides the nutritional value of the protein. One should ensure to read nutritional label to check added sugar, protein content and other details which ensures that you consume protein which is idea for the desired goal.
Certifications and Manufacturing decides safety and ensure no amino spiking with cheaper aminos and is safe to consume.
Conclusion
When comparing Whey vs Plant Protein, when it comes to muscle strength and growth both are equally effective. In terms of bioavailability and faster digestion Whey protein is better suitable. In terms of reliability, environment friendliness and clean nutrition, plant protein ranks higher. Plant based proteins are safe for gut and heart health and offer better nutrient profile as compared to Animal based proteins.
Basis the desired goal and food preference one can go for either Whey or Plant. The key is to read nutritional labels and make an informed choice of buying from trusted brand. Whey and Plant both are excellent sources of protein to improve your overall health and well-being. They both have their pros and cons. One should carefully consider all the factors before making any decision.
FAQs
1. Is plant protein better or whey protein?
The choice between plant protein and whey protein depends on individual preferences, dietary restrictions, and fitness goals. Plant protein may be preferred by vegetarians/vegans, while whey protein is complete and quickly absorbed.
2. Can plant protein build muscle?
Yes, plant protein can build muscle when consumed as part of a balanced diet that meets protein needs and is combined with resistance training to stimulate muscle growth.
3. Is plant-based protein better?
The superiority of plant-based protein depends on individual dietary preferences, health goals, and any dietary restrictions. Both plant-based and animal-based proteins can be part of a healthy diet.
4. Which is the best type of protein?
The best type of protein depends on individual preferences, dietary restrictions, and fitness goals. Options include animal-based proteins like whey and plant-based proteins like soy, pea, or rice protein.
3 Comments
I’ve been exploring for a bit for any high-quality articles or weblog posts on this sort of area .
Exploring in Yahoo I eventually stumbled upon this web site.
Studying this info So i’m satisfied to convey that I’ve a very good uncanny feeling I came upon just what I
needed. I most no doubt will make sure to don?t put out of your mind this website and give it a
glance on a constant basis.
From 80kg to 50kg – this weight loss product gave me the body I always dreamed of. It’s time to say goodbye to stubborn fat and hello to a more confident you.
Pingback: After Workout Nutrition: Essential Foods & Timing for Optimal Recovery