In the world of fitness, muscle building and workout recovery, protein is the macronutrient that’s always under the biggest spotlight. If you’re someone that’s looking for protein powders or protein-supplemented food products, you’re spoilt for choice with plenty of options to choose from.
While most people can meet their daily protein requirements by eating a range of protein-rich whole foods such as meat, dairy, eggs, beans and tofu, protein powder can be a convenient way to bridge any gaps and complement an already healthy lifestyle – especially if you’re following an intense workout routine, plant-based diet or have goals around muscle growth or faster recovery.
Whether you’re opting for a whey protein or a plant-based option, it’s important to never consider protein powder as your main source of protein. It should always be a supplement, not your default option.
If you are tossing up between a whey protein powder or a plant-based protein powder and don’t know how to choose, here’s a breakdown of the differences.
What are the different types of protein powders?
Protein powders can be derived from animal products such as dairy and eggs or plant-based sources such as rice, soybeans, hemp or peas. Depending on the source, the overall nutritional profile of the protein powder can vary, including carbohydrate content, ease of digestion, flavour, additives and micronutrients.
Whey protein
A lot of protein powders are derived from animal by-products such as milk, cheese and eggs – the most common being whey protein powders. Whey protein comes from whey, the liquid part of milk that separates during cheese production.
Whey protein powders are a popular choice because it’s generally well-tolerated, it’s soluble in water, it’s easy for the body to digest and absorb, and it’s a complete protein containing all nine amino acids. If you’re lactose intolerant, you might find whey proteins don’t agree with you, but for some people, the level of lactose is low enough that they don’t feel any effects.
When picking a whey protein powder, you’ll be choosing between whey protein concentrate, isolate and hydrolysate. The main difference is the protein content.
Whey protein isolate (WPI)
Whey protein isolate is a popular choice, as it contains the highest concentration of protein (at least 90%), with less lactose, sugar, fat and carbohydrates. Although whey protein isolate tends to be more expensive, the higher price tag makes sense as you’re getting more protein in every serving. Whey protein isolate can also be easier to digest, is a better option for those who are lactose intolerant, and makes for a much smoother, tastier drink.
Whey protein concentrate (WPC)
Whey protein concentrate is still high in protein, generally containing around 70-80% protein, along with some lactose (the sugar found in milk) and fat. If you’re after a cheaper product and aren’t bothered about the slightly lower level of protein or the higher amounts of carbs, fats and sugars, whey protein concentrate could be a great option. For those who are lactose intolerant, whey protein concentrate might not agree with you.
Whey protein hydrolysate (WPH)
WPH or hydrolysed whey is generally the most expensive of the three, is quite bitter in taste and is considered a pre-digested form of whey protein. Essentially, it has gone through another level of processing with heat, acid or enzymes. These products tend to be marketed as having a much higher level of protein or being more easily absorbed, but the evidence of this is limited.
Other dairy and egg protein powders
Casein protein powder
While casein protein is also derived from milk and contains all nine amino acids, it’s digested and absorbed more slowly than whey protein. It isn’t as tasty or water-soluble as whey protein, meaning it can be clumpy and not as pleasant to drink, but it will keep you satiated for longer. Due to its slower digestion, casein is often recommended as a bedtime protein supplement.
Egg protein powder
Egg-white protein powder is a lactose-free option that generally contains around 80% protein, including all nine essential amino acids. More research is needed to show if supplementing with egg white protein powder has a beneficial outcome on muscle recovery and training goals.
BCAAs
If you’ve been training for a while, you may have heard of branch-chain amino acids or BCAAs. Where a complete protein powder will contain all nine amino acids, BCAAs only have the three amino acids that can’t be produced by the body: leucine, isoleucine and valine. The powder is generally very bitter and is typically used before or after a workout to promote energy production, muscle growth and recovery.
More research is needed to confirm the long-term effects of elevated BCAAs in humans resulting from excess protein consumption. However, a strong correlation has been found between high levels of BCAAs and incidences of obesity, insulin resistance and type 2 diabetes.
Plant-based protein powders
For women looking to build muscle on a plant-based or vegan diet, there are plenty of protein powders made from plants if you’re looking to supplement your diet. Because some plant-based proteins don’t offer a complete protein profile on their own, we would recommend you opt for a product that is a blend of multiple sources.
A common misconception is that plant-based protein powders contain significantly lower levels of protein than their whey counterparts, when in reality, they tend to be very similar with around 20-30 grams of protein per serving. The biggest differences often come down to flavour, texture, water solubility, additives and digestibility.
Something to look out for with plant-based protein powders is the ingredients list, as there are often unexpected additives, flavourings and sweeteners used to improve the taste and texture of the powder. If a plant-based protein doesn’t agree with you, sometimes it’s because of funky additives, rather than the plant-based source being the primary culprit. If you have irritable bowel syndrome or are following a FODMAP diet, some plant-based proteins may also cause digestive issues for you.
Some of the most common types of plant-based protein powder are:
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Soy protein: Derived from soybeans, soy protein powder contains all the essential amino acids and is low in fat and carbohydrates.
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Pea protein: This also contains all the essential amino acids and is rich in iron but is low in methionine — this can be overcome by combining pea protein powder with protein powder made from brown rice.
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Rice protein: Protein powder made from brown rice contains all of the essential amino acids, but it is low in leucine. This can be overcome by combining it with pea protein powder, or with a healthy eating plan that supports your fitness goals.
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Hemp protein: While hemp protein isn’t a complete protein source, it does contain seven of the essential amino acids, as well as omega-3 fatty acids that are important for overall health, and is usually easy to digest.
How to choose
Deciding which protein powder is best for you all comes down to your unique body and its needs. Because protein powders have come a long way and the protein content is often now very similar between whey and plant protein powders, other things that may factor into your decision include:
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How much you are willing to spend
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Which protein powder gives you no digestive issues
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Which protein powder you enjoy the taste and texture of
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If you are following a plant-based or vegan diet
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If you are lactose intolerant
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If you have irritable bowel syndrome or are following a FODMAPs diet
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Choose what works for you
A healthy, balanced diet will provide enough protein for your training and muscle recovery. However, if you follow a vegan diet, an intense workout routine or have muscle-building goals, you may find protein powder a helpful way to boost your nutrition and progress. There are plenty of great whey and plant protein powders on the market – making a decision is largely down to your personal needs and preferences.
If you are unsure if you are meeting your protein needs, a sports dietician or nutritionist can assess your daily intake and provide a recommendation on the best way for you to adjust your meals and snacks for optimal nutrition.