Let’s Talk Protein Powders: Whey Protein vs. Plant Protein

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Do you use protein power or do you know someone who does? A healthy adult should get about 45-56 grams of protein every day. This amount may vary due to one’s activity level or stress factors. Protein powder is a quick and easy option for those looking to add more protein to their diet. You can get creative and add protein powder to anything! Some of my favorites when adding protein powder include energy bites, oatmeal, pancakes, and smoothies. In this blog, we will explore the differences in protein powders, as well as what to look for and what to avoid. Let's dive right in! 


WHAT IS WHEY PROTEIN?

Whey protein is one of the main proteins found in cow’s milk. Whey protein is a complete protein containing all nine essential amino acids. In addition, whey is naturally high in BCAAs, making it a great source for muscle recovery. Whey protein can be easily mixed into shakes and comes in a variety of flavors!   


WHAT IS PLANT-BASED PROTEIN? 

Plant proteins, come from a variety of plant sources such as soy, rice, pea, and hemp. Plants are classified as incomplete protein, but with protein pairing, you can create a complete protein. It is recommended to consume a variety of dietary sources to fully meet protein needs. This is a great option for those who are vegetarian, vegan, flexitarian, or have a dairy allergy.    


WHAT ARE THE BENEFITS? 

  • Enhances muscle growth and speeds up post-workout recovery 

  • Helps maintain muscle mass in older adults 

  • Helps with wound healing 

  • It may help with weight loss

  • Bone health 

  • Supports immune system 

  • An easy option for vegetarians and vegans to increase their protein intake 


WHAT INGREDIENTS SHOULD I STAY AWAY FROM?

  • Added sugars 

  • Artificial sweeteners such as Aspartame and Sucralose

  • Trans fats such as hydrogenated oils 

  • Fillers and additives 


CERTIFICATIONS

Look for certifications! Third-party testing ensures quality, truthfulness, and appropriate manufacturing practices. Third-party certifications to look for include Non-GMO Project Verified, NSF Certified for Sport, Certified Gluten-Free, Informed Choice Certified, etc. 


TYPES OF BRANDS 

Now that you have some background information on the differences, how do you know what brand to buy from? I have listed below some possible brands to choose from, including my personal favorites:  

Plant Proteins 

  • Orgain (favorite)

  • KA’CHAVA 

  • Optimum Nutrition 100% Plant Protein 


Whey Proteins

  • GNC Pro Performance (favorite)

  • Optimum Nutrition 

  • Thorne 


There are tons and tons of more options to choose from as more protein powders are coming out. Do your research and read the nutrition label to see which is best for your needs. Remember protein powders aren't a necessity, but are a great option if you want to increase your protein intake! 


C.G


References

https://www.optimumnutrition.com/en-us/advice/nutrition/plant-vs-whey-protein-which-is-right-for-me

https://www.healthline.com/health/best-protein-powder#benefits-and-safety

https://ladder.sport/pages/whey-vs-plant-protein/#:~:text=Differences%20Between%20Whey%20and%20Plant,mix%20of%20vegetable%20based%20proteins.

Comments

  1. Leah LisleMay 6, 2024 at 12:08 PM

    Great info on different protein powders available! Another really interesting point that I've read about whey protein is that it is considered "fast", making it ideal for post-workout supplementation. "Fast" just means it'll be digested and taken up into the muscle quicker for recovery when compared to casein.

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