Whey vs Plant Protein – Which is Better?

The global protein supplements market is projected to soar from $23.44 billion in 2023 to a staggering $53.56 billion by 2033.  But which protein product will be at the forefront of this impressive growth?

In one corner, we have the reigning champion, whey protein—trusted by gym-goers for decades to boost their gains. In the opposite corner, the fast-rising challenger, plant-based protein, gaining ground with its health and environmental benefits. But which will come out on top? Let’s put these two protein titans head-to-head and see which deserves a spot in your shaker bottle!

How are they made?

Whey protein derives from the liquid whey left over after milk curdles during cheese production. Here’s a quick look at how the process works:

1. Fresh milk is collected from cows
2. During the cheesemaking process, enzymes are added to separate the curd, and whey remains as a coproduct 
3. The liquid whey is pasteurised 
4. The whey is concentrated and purified either via membrane filtration or ion exchange chromatography 
5. The final product is spray-dried into a powder 

There are four major types of whey protein, each differing in processing methods:

• Concentrate – made according to the process described above
• Isolate – undergoes additional filtration to remove most of the non-protein components
• Hydrolysate – enzymes are introduced via hydrolysis, breaking down the protein chains into smaller peptides
• Clear – undergoes additional filtration, similar to isolate, but it focuses on removing most of the fats and lactose

While it may be stating the blindingly obvious, plant-based protein derives from a variety of plants, with brown rice, pea, soy, and hemp being the most common. Depending on the brand, you might find a powder made from a single type of plant or a blend of several (read on to find out why this is the case).

Nutritional profile

The nutritional composition is undoubtedly the most crucial element of protein powders for gym-goers who are eager to see quick results. 

Whey protein is recognised for its complete amino acid profile, meaning it contains all nine essential amino acids that are vital for muscle growth and repair. Additionally, whey protein is rich in branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, which stimulate the building of protein in muscles and possibly reduce muscle breakdown. 

Whey isolate and hydrolysate offer notable advantages over standard whey in their nutritional profiles. Isolate contains higher protein with fewer carbs and fats; however, due to undergoing additional filtration, it does lack some natural nutrients. Meanwhile, hydrolysate has a protein concentration of around 99 percent and is rapidly absorbed by the body due to its pre-digested form, meaning it speeds up muscle recovery.

Plant-based protein powder differs from whey in that it may not always provide a complete amino acid profile—soy protein being the exception. However, combining different sources like pea and rice protein can create a complete profile similar to whey. 

Beyond protein, plant-based powders offer additional nutritional benefits, being rich in fiber, vitamins, minerals, and antioxidants, which contribute to overall health.

Although their amino acid profiles differ, research indicates that whey and plant-based protein powders can be equally effective for muscle growth, as long as they offer comparable amounts of protein and BCAAs per serving.

Food sensitivities

Whey protein (particularly hydrolysate) is generally easy to digest, allowing for quick absorption by the body, making it a go-to for post-workout recovery. But if you’re allergic to dairy or simply sensitive to it, whey might bring some unwanted digestive drama – think bloating, gas, and an upset stomach. 

Whey protein isolate, with its lower lactose content, can help dial down the likelihood of discomfort, but if you’re super sensitive, you might still end up dealing with the same problems. Clear whey, which contains even less lactose (less than 0.7g per 100g), is the best option for anyone sensitive to lactose but intent on sticking to whey.

Plant-based protein powders are, of course, naturally lactose-free, making them much easier on the gut, and, therefore, perfect for anyone with dairy sensitivities or allergies!

However, some plant-based proteins, particularly those containing pea protein, may cause bloating or cramping in people with irritable bowel syndrome or sensitivities to FODMAPs.

Environmental impact 

In recent years, sustainability has become a big factor in shaping dietary choices, and when it comes to the whey versus plant-based protein debate, plant-based protein easily takes the sustainability crown.

The dairy industry has a well-documented negative impact on climate change due to emissions of greenhouse gases and the masses of resources it requires. So, if you’re someone who cares about reducing your carbon footprint and promoting a more eco-friendly world, plant-based protein is definitely the choice for you. 

Which costs more?

As with any product in the supplement world, the price of protein powders is entirely dependent on the brand you choose to trust to support your gym gains. 

Generally speaking, the prices for whey and plant-based protein powders are pretty similar, so there’s not much to compare in that department. However, some plant-based options, like hemp protein, come in larger servings, meaning you’ll go through them faster, which can bump up the overall cost. Opting for a more concentrated option like pea protein can help you get more bang for your buck.

When it comes to whey protein, it’s wise to steer clear of hydrolysate if you’re looking to keep costs down, as it tends to be the priciest option due to its exceptionally high protein content and the extensive processing it undergoes.

How do they taste?

When it comes to flavour, whey and plant-based protein powders are worlds apart. Whey protein, especially in its concentrate form, brings a creamier, richer experience to the table, thanks to its higher fat and lactose content. This gives it a fuller, more indulgent flavour, especially in sweet varieties like chocolate or vanilla. 

Each type of whey has its own distinct flavor profile, which is important to consider when choosing which is best for you:

• Whey isolate offers a lighter, cleaner taste with less creaminess
• Clear whey has a fruitier, lighter flavour and a thinner, more juice-like consistency
• Whey hydrolysate has a slightly bitter taste

In contrast, plant-based protein powders often have a distinct earthy flavour that usually needs a stronger flavour boost to cover it up—let’s face it, they just don’t taste as nice as whey!

Which should you choose?

Ultimately, both whey and plant-based proteins will support your fitness goals, and choosing between them boils down to personal preference.

If you’re currently enjoying whey protein and not experiencing any digestive issues, there’s no need to switch to plant-based protein unless you want to reduce your environmental impact or simply try something new.