Plant VS Whey?
What is the difference? “Isn’t Whey protein better for building muscle and overall better?” “Ew! Plant protein tastes like dirt!” These are probably some things you’ve heard when mentioning Plant and Whey protein. Are they true? No, not necessarily. Whey has built a popular subculture around itself claiming to be the top dog and the go-to when it comes to protein supplementation. Traditionally, whey was the norm and is effective for muscle growth- it is dairy-based and comes from milk after going through a process of filtration. It can come in different variations like Casein, Whey Isolate, Whey Concentrate, and differences result in the amount of protein yielded, carbohydrates, calories, and fat. Most Whey protein is easily absorbed and digested except for Casein which usually takes a bit longer. Many people, however, cannot digest whey protein well or don’t tolerate it well and bloat- which is when plant-based protein may be the best alternative!Â
How does Plant protein stack up against it then? Plant protein is intended for muscle growth, diet supplementation, etc. just like whey. The biggest differentiating factor is that it is derived from plants or vegetable-based ingredients. Most Plant proteins are derived from Peas, Brown Rice, Quinoa, Hemp Seeds, etc. and oftentimes includes other ingredients such as Monochain Triglycerides or coconut oil, Goji Berries, Spirulina, Chlorella, etc. that help with overall metabolization and other areas of health. Here are some key things that make Plant protein stand out and a potential better alternative to Whey!
- Amino Acid Profile
There is a common misconception around Plant protein that suggests it does not contain a sufficient Amino Acid profile compared to Whey and thus not efficient for gains (lingo for gym enthusiasts everywhere). This is in fact a lie as most Plant proteins contain peas as their main source of protein, which is considered to be a complete protein; as they contain all nine of the essential amino acids. Some argue about the percentages found within specific amino acids but nonetheless, pea protein has high concentrations of BCAAs which are key to muscle growth. Most plant-based proteins are also combined with other sources of proteins such as brown rice, pumpkin seeds, etc. thus completing an amino acid profile and greater protein blend.
- Absence of Soy
Soy is known to have one of the highest concentrations of protein among Plant-based diets, so why is it absent in a majority of Plant-proteins then? While Soy is considered to have a high protein and amino acid concentration, it is also known to mimic estrogen. The isoflavones found within soy are known as phytoestrogens which are weaker, less-concentrated forms of plant-based estrogen but nonetheless mimic human estrogen, and based on concentration could potentially add beneficial or problematic concerns. Most whey proteins contain concentrations of soy but never specify how much and thus provide misconceptions as to how much one is intaking compared to protein, so hormonal imbalances could potentially arise if soy levels become high.
- Digestibility and Absorption
Plant proteins are naturally cleaner so they are free of additional hormones, stimulants, and potential heavy metals. Alongside this most are produced with potent superfoods that serve as antioxidants and natural cleansers. Digestive Enzymes are thus naturally occurring and help with metabolization and absorption. Plant protein also has higher concentrations of bacteria that can help balance out one’s gut flora and biome for optimal digestive health. Spirulina, Chlorella, Flax Seeds, Chia Seeds, etc. are but a few ingredients found within plant proteins that contribute to overall health.
One may think that there is a huge difference between Whey and Plant protein but in reality, Plant is not much different, and can potentially be better. Both help with overall muscle growth and with the right research, one can find an adequate plant protein with the right amount of BCAAs. Overall, plant protein is cleaner and can provide better absorption and digestibility so it can prove more beneficial than Whey!
