Whey Protein Versus Plant-Based Protein - What’s The Best?

It's not a surprise that most people associate protein powder with post-workout shakes. After all, protein powder assists in building muscle and workout recovery. However, protein powder is much, much more than simply a post-workout supplement.

There are many different types of protein powders available on the market. The key is to look for a complete protein powder.

What does a complete protein mean? A complete protein contains all of the nine essential amino acids that our body needs. Amino acids are the building blocks of proteins.

There's a good reason bodybuilders and athletes fawn over protein powders -it makes their muscles grow and bulk fast and reduces recovery time. What else can protein powder offer? The answer may surprise you, but it depends on the type of protein powder at hand. The goal of this article will be to compare whey protein versus plant-based proteins.

Protein powders are ideal for the following scenarios:

• Busy mornings

• Travel days

• A muscle-building post-workout meal

• A protein-rich snack in between meals

• Working through lunch

• A bedtime snack to keep blood sugar balanced at night

Whey Protein Benefits

Whey protein concentrate is one of the most ideal digestible and bioavailable proteins on the market. Whey is an efficient way to supplement a complete protein into your routine- at any time of day.

Whey comes from the cheesemaking process. Heating milk and then adding an acid (often lemon juice or vinegar) to it creates curds. When the curds are removed, the remaining liquid is whey.

Whey concentrate is mostly composed of protein with minimal fats and carbs. Whey is unique because it also boasts bioactive compounds that have immune-supporting and antioxidant properties.

• Weight loss. Who doesn't want to lose those pesky pounds that linger, especially around the midsection? Well, try adding whey protein powder to your routine. Protein helps keep your belly full longer, promoting a balanced appetite. A regulated appetite prevents overeating.

• Boosting immunity. Whey contains enzymes that increase glutathione, your body's strongest antioxidant. That's right- your body's own cells secrete antioxidants and anti-inflammatory chemicals that keep you healthy! In other words, whey protein can support your immune system.

• Bioavailability. Unfortunately, some protein powders actually resist digestion and lack high nutritional content. Luckily, scientists created the Protein Digestibility Corrected Amino Acid Score (PDCAAS) to determine the true value of protein powders. The scale runs from 0-1.0, with 1.0 being the most bioavailable, highest-value protein. Whey is one of the few proteins that scores a perfect 1.0.

Whey concentrate is wonderfully versatile. Whey is excellent in smoothies, shakes, frostings (thickens it up nicely), no-bake cookies and desserts.

For simple, robust nutrition on the go, throw some protein powder in your blender bottle and just add water when you're ready to drink. It's an easy way to keep your nutrition on track and your energy high when you're too busy for a meal.

Before we delve deeper into comparing whey protein vs plant protein powders, it's important to establish that there isn't necessarily a clear "winner" in terms of whether whey protein is better than plant-based protein or whether plant-based protein is better than whey protein.

Both types of protein powder offer a convenient way to obtain reparative proteins along with other nutrients. The specific health benefits and nutrition in the plant protein vs whey protein powder will depend on the particular product you choose.

Plant Protein Powder Benefits

The primary benefit of plant-based protein vs whey protein is the fact that whey protein is derived from cows' milk, so it contains lactose, a milk sugar that some people are sensitive to. If you deal with lactose intolerance, plant-based protein powders may be a better fit for you.

Additionally, if you are vegan or follow a plant-based diet that excludes the consumption of dairy products, you will want to choose plant protein over whey protein powder.

If you are smart and paid attention earlier in the blog- you may be asking yourself which plant-based protein powders are composed of complete proteins. Soy and quinoa are both complete plant proteins.

Perks of Soy Protein

Soy is a species of legume native to Asia that belongs to the pea family. Soy offers a wide variety of health benefits, including its high protein content. Soy is an excellent protein powder due to it's high protein content that boasts the total package of a complete protein.

In fact, according to the PDCAAS scale, soy protein is rated at 1.0 representing a perfect score.

A downside of soy is that people can have a food sensitivity to it. Just as people can be sensitive to whey, people can be sensitive to soy. Be sure to pay attention to any symptoms that occur after ingesting a protein powder, such as stomach upset, bowel movement changes, hives, etc., which may indicate a sensitivity or allergy.

1. Weight loss. Just like whey protein, soy has been studied to assist in shedding pounds when combined with exercise. Soy has been observed to increase lean muscle mass, reduce body mass index, and reduce visceral fat.

2. Improves bone density. Particularly in postmenopausal women, soy protein has been observed to improve bone density due to the high content of phytoestrogens.

3. Maintain healthy cholesterol levels. Soy protein has been observed to lower "bad" cholesterols and raise the good ones, providing protection for the cardiovascular system.

Perks of Quinoa Protein

Quinoa is a grain native to the mountains of Bolivia, Peru, and Chile. Quinoa is a vegetarian complete protein. The PDCAAS score of quinoa ranges from 0.85-1.0. Quinoa protein is, therefore, inferior to soy protein but has the benefit of being a more uncommon allergen than soy. Quinoa is less prone to food sensitivity reactions.

Whey protein is superior to quinoa protein powder due to its quick absorption, providing essential amino acids to bulking muscles. Quinoa protein powder may be a better option before a workout rather than afterwards. Quinoa protein powders works excellently in combination with other plant-based proteins to boost the PDCAAS score.