Whey or Plant Protein? A Science-Based Comparison

The debate between whey vs plant protein is an individual question that depends on you.

Your dietary needs, your supplement budget, and your concern for environmental sustainability can all play a role in whether whey or plant protein is better.

Also to consider are your food and nutritional preferences, the nature of your gut health, and your accessibility to certain products.

Having consumed both whey protein and plant protein over extended periods, I’ve come to terms with each type having its respectable advantages and unavoidable disadvantages. 

Here I simplify both sides of the debate, breaking things down from a neutral, science-based perspective.

Pros and Cons of Whey Protein vs Plant Protein

Whey protein is animal-based, sourced from dairy or cow’s milk. It’s most commonly available as whey protein concentrate and whey isolate. 

Because the latter requires more processing, whey protein isolates contain less lactose, making them easier to digest and tolerate.

On the other hand, plant protein, or vegan protein, mostly derives from grains, legumes, seeds, nuts, and other fruits and vegetables. Pea, rice, pumpkin seed, chia seed, peanuts, soy, and quinoa are common sources.

Given the diversity of plant protein sources, there’s a myriad of different options on the market, many of which cater to specific lifestyles beyond vegan, including keto, paleo, or low-FODMAP.

Whey Protein: The Pros

It’s hard to deny the delicious, creamy taste of a lot of whey protein powders. Combined with being a complete protein on its own, whey protein has indisputable advantages over vegan protein for several reasons.

• Complete protein/amino acid profile: Whey protein has a naturally complete amino acid profile with all essential amino acids and a high concentration of branched-chain amino acids (BCAAs), essential for muscle recovery and overall health.^[1]
• Fast absorption: Whey protein is known for its fast absorption, making it an ideal choice for muscle recovery and growth. Studies indicate whey has an absorption rate of about 10 grams per hour.^[2]
• May reduce blood pressure: While more studies are needed here, whey protein contains lactokinins, which are ACE inhibitors that have been shown to help reduce blood pressure, a precursor to heart disease.^[3]
• Cheaper: You can often find whey protein powder for a bargain. It’s one of the cheapest protein powders to make. But the cheaper you go, the more you compromise on quality.
• Delicious taste: I can honestly say there are more bad-tasting vegan protein powders than whey protein powders. Plant proteins often require more flavoring to make them taste good.

The primary advantage of whey protein all circles back to amino acids. Whey protein has a higher leucine content per serving than most plant-based proteins, which is vital for building muscle.

Whey Protein: The Cons

While whey protein certainly has its benefits, it has some drawbacks. Some individuals might find that the cons outweigh the pros, depending on their personal health goals and dietary preferences/needs. 

• Digestive issues: Despite being the most popular type of protein powder, whey is notorious for causing digestive issues. This especially holds true for those who are lactose intolerant or have sensitive stomachs.
• Limited nutritional value: Whey protein is mostly just protein and select vitamins and minerals. It doesn’t have nearly the level of phytonutrients found in plant proteins. 
• Inaccurate labeling: Some whey protein supplements may not contain the disclosed amounts of ingredients listed on the label, compromising the nutritional quality and effectiveness of these supplements
• Potential allergen: As a dairy derivative, whey protein can trigger allergic reactions in individuals with dairy allergies, mainly involving the common allergens α-lactalbumin (α-LA) and β-lactoglobulin (β-LG).^[4]
• Environmental concerns: It’s hard to overlook the environmental impact of the dairy industry, particularly in terms of sustainability and greenhouse gas emissions. More on this below.

It’s clear there are several factors at play here – whether we’re talking about personal dietary restrictions or broader ethical considerations linked with animal welfare and sustainability practices within agriculture industries. 

Plant Protein: The Pros

Shifting the spotlight to plant-based protein powders, there are several compelling reasons why they’re gaining traction among athletes and health-minded individuals. 

Not just for vegans, these proteins offer unique benefits that cater to a wide range of dietary preferences and needs.

• Diverse nutrient profile: Compared to animal-based sources, plant proteins come packed with key nutrients like fiber, vitamins, minerals, and antioxidants that contribute to athletic recovery and improved cardiovascular health, among other benefits.^[5]
• Variety of amino acids: While some plants are naturally complete (e.g. soy and hemp protein), finding the right combination of plant sources determines the quality of plant-based protein. Generally, a grain and legume combination is a safe bet for a complete protein.^[6]
• Hypoallergenic nature: Most plant proteins are naturally hypoallergenic—like pea, brown rice, hemp, and quinoa. Conversely, some vegan proteins are made with nuts, soy, and other common allergens.
• Environmental sustainability: Producing plant protein generally requires less water and land than animal-based options. In turn, vegan proteins contribute to reduced greenhouse emissions and a lower carbon footprint.
• Ethical choice: For those concerned about animal welfare, vegan protein is a cruelty-free choice aligned with vegan ethics on plant-based consumption practices.
• No lactose content: With no lactose and higher fiber content, plant proteins are a boon for gut-friendly digestion and individuals with IBS.

Lastly, many vegan protein powders are designed as athletic formulas that rival whey protein in terms of muscle-building and recovery capabilities.

Vega Sport and Garden of Life Sport are two options with 30g of protein and over 5g of BCAAs per serving. (See the best vegan protein powder with BCAAs to learn more.)

Plant Protein: The Cons

Despite the advantages of plant-based protein powders, they do have some limitations that might make them less appealing to certain individuals. Here’s a rundown of potential downsides:

• Incomplete amino acid profile: Many plant proteins lack one or more essential amino acids, making it necessary to consume a variety of sources for a complete profile.
• Lower absorption rates: Compared to whey protein, some plant proteins are absorbed more slowly by the body which could impact muscle recovery after exercise, depending on the type.
• Taste and texture issues: Let’s face it; not all vegan protein powders taste great. Some can be gritty or chalky in texture, requiring additional flavorings or sweeteners.
• Price point: High-quality vegan protein powder can come with a steeper price tag due to the complex processing methods required to remove flavors and improve digestibility.

Plant-based proteins are an excellent choice for many but understanding their shortcomings is key when deciding what’s best suited for your nutritional needs. 

It comes down to personal preferences, needs, and goals. Deciding between whey and vegan options isn’t black-and-white because each has its unique set of pros and cons worth considering before going all-in with one or another.

FAQs About Whey vs Vegan Protein Powder

There are a lot of misconceptions when it comes to whey vs vegan protein powder. To help clear any confusion, I address some of the most common questions that crop up below.

Is Whey Protein Vegan?

No, whey is not vegan. It’s a dairy-derived protein that’s produced from cow’s milk. Because it is an animal-based protein source, whey is not considered plant-based. 

Whey can still be tolerated by many people who consume a predominantly vegan diet, especially whey isolate which has lower lactose levels. However, strict vegans should avoid whey protein, purely because it comes from cows. 

Does Whey Protein Cause Inflammation?

This question is riddled with confusion. In short, it depends on the protein. 

One compelling review and meta-analysis found that whey protein can mitigate low-grade inflammation by decreasing serum C-reactive protein (CRP) levels.^[7]

Another randomized, double-blind, controlled study also found whey protein to reduce inflammation markers, though the trial involved only 42 patients.^[8]

However, many whey protein isolates become ‘denatured’ during the extensive processing they undergo, which can cause inflammation. Some of these products also contain notoriously inflammatory seed oils.^[9]

Is Whey or Vegan Protein Better?

Because whey protein is naturally ‘complete’ with all essential amino acids, is often considered superior to vegan protein. However, many plant-based protein powders combine a variety of vegan protein sources, making them just as complete as whey.

Additionally, vegan protein often contains higher amounts of nutrients, like important vitamins and minerals, as well as fiber. They often digest better than whey and provide a more sustainably sourced form of protein supplement.

Despite whey being a more complete protein on its own compared to single-sourced plant proteins, the benefits of vegan protein outweigh that of whey.

Can You Build Muscle with Plant-based Protein?

Yes, absolutely. In fact, many bodybuilders and athletes are turning to plant-based protein powders for their added nutrients, antioxidants, and recovery-enhancing benefits.

The most important consideration when buying a protein powder for muscle gain is the amino acid profile. A high concentration of BCAAs, particularly leucine, is vital for muscle protein synthesis and recovery. ^[10]

Many vegan protein powders provide high amounts of BCAAs at levels that stack up with high-performing whey protein powders.

Why is Pea Protein Better Than Whey?

While pea protein may be a cleaner, more digestive-friendly option that’s sustainably sourced and rich in fiber, it’s not necessarily better than whey. 

Although both contain all nine essential amino acids, including BCAAs, whey provides a more rich concentration of these aminos, making it better for muscle recovery than pea on its own. 

Many pea protein powders contain additional plant sources, like rice, seeds, and nuts, helping boost the amino acid profile to levels that compete with whey. Combined with added fiber and nutrients, it’s no secret that plant proteins are often considered superior to whey protein.

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About the Author

This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health and athletic space who has tried hundreds of different plant-based nutritional products and writes about his favorites here on this blog. See Tyler’s full author bio and find him on LinkedIn, Twitter, Facebook, Pinterest, or Instagram. Or visit TylerTafelsky.com to learn more about what he’s up to.

Scientific References

1. Lam, FC., Khan, T.M., Faidah, H. et al. Effectiveness of whey protein supplements on the serum levels of amino acid, creatinine kinase and myoglobin of athletes: a systematic review and meta-analysis. Syst Rev 8, 130 (2019). https://doi.org/10.1186/s13643-019-1039-z
2. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018 Feb 27;15:10. doi: 10.1186/s12970-018-0215-1. PMID: 29497353; PMCID: PMC5828430.
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7. Prokopidis K, Mazidi M, Sankaranarayanan R, Tajik B, McArdle A, Isanejad M. Effects of whey and soy protein supplementation on inflammatory cytokines in older adults: a systematic review and meta-analysis. British Journal of Nutrition. 2023;129(5):759-770. doi:10.1017/S0007114522001787
8. Hashemilar M, Khalili M, Rezaeimanesh N, Sadeghi Hokmabadi E, Rasulzade S, Shamshirgaran SM, Taheraghdam A, Farhoudi M, Shaafi S, Shakouri SK, Savadi Osgouei D. Effect of Whey Protein Supplementation on Inflammatory and Antioxidant Markers, and Clinical Prognosis in Acute Ischemic Stroke (TNS Trial): A Randomized, Double Blind, Controlled, Clinical Trial. Adv Pharm Bull. 2020 Jan;10(1):135-140. doi: 10.15171/apb.2020.018. Epub 2019 Dec 11. PMID: 32002373; PMCID: PMC6983999.
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10. Waskiw-Ford M, Hannaian S, Duncan J, Kato H, Abou Sawan S, Locke M, Kumbhare D, Moore D. Leucine-Enriched Essential Amino Acids Improve Recovery from Post-Exercise Muscle Damage Independent of Increases in Integrated Myofibrillar Protein Synthesis in Young Men. Nutrients. 2020 Apr 11;12(4):1061. doi: 10.3390/nu12041061. PMID: 32290521; PMCID: PMC7231404.