If you’ve been looking to add more protein to your diet, you’ve probably come across a wide array of powders, smoothies, and bars. Most of these goods get their protein from either whey or plant-based ingredients. Whey has been a staple for bodybuilders and athletes for years, while plant proteins are new to the market as a vegan, dairy-free alternative. 

But which one is right for you? Here we’ll look at both the benefits and disadvantages of each protein type so you know you’re making the right decision for your body and lifestyle. 

What is Whey Protein?

Whey protein is one of the two major proteins found in cow’s milk—the other is casein. When milk is used to make cheese, one of the first steps in the process is curding. This is when the curds (milk solids, fats, etc.) are separated from the liquid aka the whey. The curds go off to become cheese and then it’s this liquid that’s used to produce whey protein powder through a filtering and drying process. 

Whey is extremely nutrient dense. It contains all nine amino acids (the building blocks of protein), essential vitamins, and minerals making it the perfect base for smoothies, bars, or meal replacements.  

Whey Protein Benefits

While you should try to achieve your daily recommended amount of protein through the foods you eat in meals and snacks, adding whey protein to your diet can provide additional benefits. 

1. Muscle Mass: Protein is crucial for gaining muscle mass, so any physically active person may try whey protein to improve their athletic performance and gain muscle strength. 
2. Regulate Blood Sugars: Whey can slow gastric emptying and stimulate insulin, reducing the blood glucose released after eating a meal. It’s been shown to be the most effective when consumed a few minutes before the meal.  
3. Weight Loss: Consuming protein makes you feel more full. So by adding whey and exercise to your routine, you may see a reduction in body fat. 

Whey Protein Disadvantages

Since it’s made from cow’s milk, whey is not suitable for a vegan diet or for anyone with dairy sensitivities. And some people can have adverse reactions like a headache, bloating, indigestion, or even acne from consuming excessive amounts of whey. 

What is Plant Protein?

It’s not just meat and dairy products that contain protein—plants do, too! This means they can make a vegan protein powder that’s a perfectly good alternative to whey. The most common plant protein powders are usually pea, hemp, brown rice, or soy. However, even pumpkin- or chia-based powders are out there too. You’ll likely see a combination of these on the ingredient label in order to achieve a balanced amino acid profile. 

Getting protein out of a pea or soy plant is much more complicated and scientifically involved than whey. However, it’s still a perfect base for your favorite smoothies, bars, or meal replacements.

Plant Protein Benefits 

Plant-based and whey powders share some of the same benefits because, at the end of the day, it’s protein. So vegan protein powder could also lead to muscle growth, reduced blood sugar, and weight loss. That being said, there are some additional benefits specific to plant-based protein.  

1. More Environmentally Conscious: Meat-based protein contributes more to climate change than exhaust emissions. Switching to a plant-based alternative could help reduce your carbon footprint.
2. More Fiber: Because these protein powders are made from plants, oftentimes they have more fiber than whey protein. Having a high-fiber diet has many of its own benefits like improving heart health, reducing constipation, lowering blood sugar, and maintaining weight loss.

Plant Protein Disadvantages

Not all plant proteins are complete proteins, so they have to be consumed in combination to get the benefits of all nine amino acids. Also, some plant protein powders are high in carbohydrates—not ideal for anyone following a low-carb diet. While these proteins are more allergy-friendly than whey, some do contain soy which is an allergen to some, so always check the nutrition label before buying. 

Is Whey or Plant Protein Better?

It’s hard to say one is better than the other because both have their unique benefits and drawbacks. When looking for the protein that’s right for you, consider what elements you can and cannot live with. 

Micronutrients

Plant proteins are generally lower in saturated fats and cholesterol, and whey protein is usually higher in essential amino acids and has a higher concentration of protein.  

Digestability

Plant proteins are easier for the stomach to break down than whey proteins. Even if you’re not lactose intolerant, too much lactose can be hard on the digestive system.

Cost

Generally, whey protein is less expensive than plant proteins. 

Diet/Lifestyle 

If you’re vegan or lactose intolerant, whey isn’t an option because it’s made from cow’s milk. If you’re not either, then you might consider whey because it can give you more protein per serving.

Try Both with Fuel For Fire

If you’re on the fence about either or are looking to try plant-based after a lifetime of whey protein, then why not check out Fuel For Fire’s smoothies? We have both whey and vegan smoothies available in convenient, portable pouches so you can take them on the go—whether it be to the gym or the office. And regardless of your choice, you’ll get 10 grams of protein and all nine essential amino acids. Which flavor will you try first?