Plant-based Protein Powder vs Whey: What Option Outweighs the Other?

“Is vegan, plant-based protein powder just as good as whey protein?”

This is a common question that comes up all the time in the world of plant-based nutrition and sports performance. And ultimately, it depends on the product.

In general, plant-based protein is often viewed as inferior, or lower in quality, compared to whey. It’s based on the myth that protein coming from animals is naturally better than plant-based proteins. But is whey actually better than vegan, plant-based sources, like legumes, grains, and seeds?

This belief is especially the case in the bodybuilding community, as whey protein (as well as egg white protein) has a more complete amino acid profile. As a result, some individuals find it more efficient (both biologically and financially) to consumer animal-based proteins that offer a greater density of essential amino acids. However lately, with the increased popularity of plant-based protein supplements, many consumers and brands are embracing vegan protein powders that contain all essential amino acids, and at high densities.

Unfortunately, there hasn’t been a lot of scientific research surrounding plant-based proteins, let alone the vegan diet. Having been a dietary cornerstone in the fitness world for decades, whey protein has seen much more attention from the sports science community. For instance, this reputable study concluded that whey was a more effective source of protein supplementation to promote gains in lean body mass for individuals undergoing resistance training. However, that study also compared whey protein to soy protein (and soy protein is not the best source of plant protein when it comes to amino and building lean muscle mass.)

Conversely, a compelling study conducted in 2013 looked at the effects of whey versus rice protein supplementation on body composition and exercise performance over an 8 week period in 24 college-aged males. In my opinion, that’s a rather small sample. Yet, the study concluded that brown rice protein was clinically shown to match the effectiveness of whey protein in terms of building strength, muscle mass, and facilitating recovery.

This in itself is very fascinating, because brown rice protein alone is not considered “complete.” In other words, a grain source of plant protein must be combined with a legume source to create a complete protein with all essential amino acids. Whey itself is a complete protein, whereas vegan protein requires the proper combination of plant-based sources to create an optimal amino acid profile.

The vital building blocks that define the quality of a protein are amino acids. Amino acids are essential for muscle repair and are used to make immune cells and neurotransmitters. Protein supplements that have all essential amino acids constitute a “complete protein.” These essential amino acids are those that our body cannot make on its own. So in turn, we need to consume them through the food we eat.

Most notably, branched-chain amino acids (BCAAs) leucine, isoleucine, and valine are highly concentrated in muscle tissue.

According to Scarlett Blandon, registered dietitian for Axiom Foods, “BCAAs play a special role in muscles because they can be metabolized within the muscles—rather than in the liver, where all other aminos are metabolized—and be used for energy.” 

BCAAs are an important consideration when consuming protein powder supplements for optimal recovery. In fact, studies have shown that BCAAs are important components in muscle synthesis, athletic recovery, and sports performance.

In addition to digestibility and recovery-enhancing benefits, amino acids are a pivotal variable that enables vegan protein powder products to out-compete whey protein. Not all protein powder products are created equal. We recommend products with at least 5 grams of BCAAs or more per serving. Some of the best vegan protein products that fall in this category are Vega Sport, MRM Veggie Elite, and Garden of Life’s RAW Fit or Sport Organic protein powders.

Combined with a serving size of 30 grams of protein, these performance products rival most whey and animal-based protein powders and deliver the goods for performance, recovery, and digestive health.

This article was contributed by Tyler Tafelsky, a sports and nutrition content writer for blogs like veganproteinpowder.reviews