Plant Protein or Whey Protein? Which One Is Better

One of the most controversial topics in terms of nutrition is protein and its best sources. This article examines the pros and cons of plant and whey protein to help you make the best choice.

What Is Whey Protein?

Whey protein powder is obtained from goats or cows. It has been proven to help build muscle and decrease body fat. There are different variations of whey protein, including whey protein concentrate (WPC), casein protein, and whey protein isolate (WPI).

Pros of Whey Protein

● It helps improve your body composition when combined with resistance training.

● It boosts your athletic performance

● It is a lot easier to absorb

Cons of Whey Protein

● Some brands contain too many fillers

● This can lead to stomach issues

● Not a good consumption choice for vegans

What Is Plant-based Protein?

Plant-based protein powders are becoming prevalent due to lactose intolerance and food preferences. The product can be made from different plants, with the main sources including rice, hemp, pea, and grains. Since plant proteins are not complete, these ingredients are often blended.

Pros of Plant-based Protein

● It helps with your cholesterol

● It is better for your heart

● It is more eco-friendly

● Contains more fiber and antioxidants

Cons of Plant-based Protein

● More expensive than whey protein

● Less ready-to-drink options

Which One Is Better For You?

There may be more improvement in lean body mass when comparing whey to plant protein. However, plant-based protein powder supplements can build muscle mass similar to whey protein powder supplements.

A Journal of Health Sciences review of studies that compared the effects of whey protein and soy on exercise discovered that although whey increased muscle protein synthesis better, soy protein had less oxidative stress.

Another systematic review supports the belief that plant protein has more benefits for your metabolic health than animal protein. According to a Nutrients analysis of 16 studies, animal protein results in more lean mass, irrespective of resistance training status.

Another meta-analysis discovered that whey and soy proteins produce similar gains in strength and lean body mass when combined with resistance exercise. Overall, whey protein increases your muscle size more than plant protein. However, both can build your strength, with plant proteins improving your long-term metabolic health.


Both whey and plant protein can meet your protein needs and improve muscle strength. While whey protein is more efficient in building muscle, plant proteins have a variety of health benefits.