Whey protein vs. plant protein powder: which is better?
What makes a “quality” protein source?
At the root of the whey protein vs. plant protein debate is really a question about protein quality.
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And it’s certainly not the only metric you should use to determine which one to buy.
Your goals and preferences should ultimately dictate which supplement is right for you.
With that being said, let’s review what defines a quality source of protein.
We typically think of high quality protein sources as foods that contain all nine essential amino acids.
Essential means the body cannot produce these amino acids on its own and requires supplementation through diet.
Food sources that contain all nine amino acids arecomplete proteins.
An incomplete proteinis lacking in at least one essential amino acid.
Protein digestibility of plant vs. animal protein.
It is also important to take into account protein absorption, and in turn, biological value.
Experts assess a protein food’s value by using theprotein digestibility-corrected amino acid score, or PDCASS.
They determine this number by calculating the total protein consumed and then determining nitrogen intake versus fecal excretion.
Besides protein quality, what are the other differences between whey protein and plant protein?
Each protein source, whey and plant, also hosts its own unique nutrients, in addition to protein.
Let’s review the benefits and negatives of both whey and plant protein.
It’s important to note that whey protein concentrates are higher in these beneficial compounds than whey protein isolates.
That’s because concentrates have less protein and more room for milk solids, where these compounds are located.
Soy protein powder is the only plant protein with concrete data that it contains all essential amino acids.
So when it comes to protein quality, soy earns the highest mark amongst the plant proteins.
For this reason, those using protein powder for muscle gain may not want to opt for plant protein.
That’s because there are fewer sources ofcomplete proteins than there are incomplete proteinsin the plant kingdom.
Manyplant-based protein powdersuse a protein combining technique to makecomplementary proteins.
Can you make a conclusion that one protein source is better than the other?
When comparing whey protein vs. plant protein, you have to think about which fits in with your lifestyle.
Plant protein has a higher nutrient-density and is more environmentally friendly than whey.
For these reasons, plant protein gains an edge over whey.
However, for those aiming for amuscle gain goal, whey protein may be more beneficial.
