Whey Protein vs Plant Protein

This plant protein vs whey protein article won’t just give you the straight facts, I’ve thrown in a free book that will give you the truth about supplements in general so that YOU will KNOW what YOU need for YOUR physical training to maximise your results. So if you want to build muscle fast or simply lose belly fat download your free book here.

If you’re doing intensive training programs for fast muscle growth, the right protein is essential to gain maximum benefit for your efforts. It’s not just a case of eating a protein rich diet of chicken, tuna, turkey or beef, it’s other elements of protein nutrients that will give you the edge. But choosing the right protein is becoming increasingly difficult. People have different dietary needs but choosing the right protein at a fair price can be troublesome. 

Revealing the myths and misconceptions about different protein sources like plant, dairy, gluten free etc. We’ll compare the benefits and guide you to your needs.

The Truth About Supplements

PLANT PROTEIN VS WHEY PROTEIN-COMMON MYTHS AND MISCONCEPTIONS

IS WHEY PROTEIN VEGAN

No it is not. Whey protein is extracted during a dairy cheese-making process and dried off to make the powder you see when you use it. A vegan diet does not consist of animal products.

IS WHEY PROTEIN DAIRY

Yes. Whey protein has lactose because it comes from cows’ milk and lactose is a sugar molecule that is naturally present in milk.

IS WHEY PROTEIN VEGETARIAN

Yes. A vegetarian diet may contain dairy and whey protein is derived from dairy.

IS WHEY PROTEIN GLUTEN FREE

Yes. Whey protein is produced from dairy which does not contain gluten. There are 2 main types HERE.

WHEY PROTEIN ISOLATE

As you now know, whey protein is collected during the cheese (dairy) process and concentrated. Water, fat and carbohydrates are taken away leaving the whey protein which is spray dried. If you were to buy whey protein ISOLATE you would be using a protein that has even less LACTOSE in it. Generally, this is preferred because people especially fitness & health enthusiasts have become more aware of the negative effects of sugar on our health and unwanted weight (fat) gain.

PLANT PROTEIN

We get this protein from hemp, pea, soy or brown rice so they’re a great solution for vegans or people that require a non-dairy or lactose-free alternative to whey.

ORGANIC PROTEIN SHAKE

If it’s organic you’re after, you’ll have to check the labels. Of course, either whey or plant-based protein can be organic as long as it’s free of hormones antibiotics and pesticides.

Plant Protein vs Whey

COMPARISON TABLE

NUTRITIONAL VALUES- WHEY PROTEIN VS PLANT PROTEIN

Whey protein is considered a complete protein because it naturally contains all 9 branch chain amino acids (BCAA’s) essential for muscle growth. Most plant based proteins do not contain all 9 BCAA’s with the exception of soy. However, many manufacturers that produce plant based protein add the missing BCAA’s.

IS PLANT BASED PROTEIN AS EFFECTIVE AS WHEY FOR MUSCLE GROWTH

Yes. They’re equally as effective as long as you take the right amount per serving.

WHAT TO LOOK FOR WHEN BUYING ANY TYPE OF PROTEIN

Look at the amount of nutrition per serving. A serving should contain between 20 and 30 grams of protein and between 5 and 12 grams of BCAAs but make sure that at least 3 grams of BCAA is leucine. That said you may not need to check for leucine because you may already get them in your diet.

TOP FOODS HIGH IN LEUCINE

Cottage cheese. The most shredded man in the world, Helmut Strebl swears by it and you can’t argue with him.

Eggs. No longer the bad boy of cholesterol and you can never get bored with them because they’re so versatile (scrambled, fried, poached, boiled, omelet etc.) and they’re full of protein.

Peanuts. What I like about these is that they are a great snack easily be substituted for carb snacking. They sustain you for longer, they’re full of friendly fats and come in other varieties such as peanut butter.

Oats. A cup of cooked oats contains 0.5 grams of leucine and there is protein and fiber in there to keep you chugging along. You could have this before your workout and grab a protein shake afterward to keep the muscle growth going around the clock.

Beef. The great thing about beef is that it is one of the best sources of amino acids. The leaner the better to reduce your fat intake and if you can afford it go for the grass-fed.

Chickpeas. High in iron, these bad boys have 7g of protein and 6g of fiber in just half a cup! You could make a soup or add to a stew or curry and they’re dirt cheap too!

Salmon. This is premium oily fish with omega-3 fatty acids. Be careful though because you can have too much and reliable sources advise only 1 oily fish meal per week. Try to avoid farmed salmon but if you’re on a budget get whichever you can afford. When bought frozen and filleted it’s usually cheaper but less tasty.

Brown rice. Cheap and cheerful with a slightly nutty taste you can eat it hot or cold.

Soybeans. Very common in supermarkets nowadays but a lot of people complain of its lack of flavour. Add a couple of spices and you’re in!

COST SAVING TIPS

This will largely depend on the brand but ideally, you should find a protein that you actually enjoy the taste of and that it gives you what you need. Some proteins may not agree with you and could give you some slightly uncomfortable side effects such as bloating so it’s important to try a few first.

Once you find a product that you enjoy and you’re happy with the cost, you can save money by opting into some kind of loyalty plan which could reduce your costs a fair whack.

It’s also worth noting that many proteins are likely to be the same product but just branded differently, so you may be paying comparatively higher costs for something you could get cheaper somewhere else.