Vegan vs. Whey protein - What's the difference?

By Bea Recuerdo (BSc)
Jul 28, 2022

What are Proteins?

Protein is made up of amino acids, that are described as the building blocks of the body. Protein is vital in:

Maintaining normal muscle function and growth

Building muscle, cartilage, and skin
Playing a role in hormonal regulation
Maintaining normal immune function

Source: NCBI

But for protein to do this, we need to consume "complete" protein made up of amino acids. These amino acids cannot be made by the body. Specifically, nine of the twenty standard amino acids are essential and must be attained from our diet (Source: NCBI).

The protein requirement for the body may vary from age, sex, health conditions, and physical activity. For some, they have to consume twice the protein intake, such for athletes and bodybuilders, because of their intense physical activity.

What's the importance of Protein powders?

Protein powder is extracted from either animal or plant sources which can be cow's milk, eggs, rice, soybean, and pea protein. It is often considered a convenient way of boosting your protein intake. It is a delicious, fun, and easy way to add protein to smoothies, baked goods, and dishes. Protein powders can be helpful to:

Vegans

Athletes and bodybuilders who have higher protein needs
People who are looking for a convenient way of adding protein to their diet

Before taking protein supplements, one must know

Whether or not the body truly needs that added protein from supplements
Set a goal for their protein intake

Furthermore, it is important to remember that muscle growth should not be solely relied on taking protein supplements but should be accompanied by an exercise routine, such as resistance training (Source: Harvard Health).

What are my options when it comes to protein powders?

Initially, protein powders originated from animal sources, and what's commonly available in the market is "Whey Protein."

Whey is the liquid that often separates from yogurt or the liquid separated from making cheese. Similar to other protein sources, whey protein is made of building blocks called amino acids (Source: LiveScience).

These are three types of Whey protein that you can choose from in the market:

TYPES OF WHEY PROTEIN	DESCRIPTION
Whey Protein Concentrate (WPC)	The whey protein concentrate from this type can vary between 25-89%. This type of whey protein is usually 80% protein. Aside from protein, it consists of lactose (4-8%), fat, minerals, and moisture.
Whey Protein Isolate (WPI)	This type of protein is the purest form of whey. It contains between 90-95% protein. It can be a good protein source for individuals with lactose intolerance as it has little to zero lactose. In addition, they are lower in fat.
Hydrolyzed Whey Protein Isolate	This is a type of whey protein where the protein has been broken down into peptides. This makes it more easily absorbed by the body and may reduce the potential for allergic reactions. Hydrolyzed whey protein can often be found in infant formulas and sports and medical nutrition products. Rest assured that hydrolysis does not reduce the nutritional quality of the whey protein.

But as time passed, the demand for an alternative protein supplement increased, and then came plant-based protein powders. Sources vary from soybean, quinoa, peas, brown rice, and even a combination of different plant-based sources.

This gave way for Vegan athletes and vegans, in general, to consume protein powders without going against their preferences. This also became an alternative for non-vegans to have options too.

What are the other factors to consider?

Aside from considering the protein source of your protein powders, it would be best to take note of these three factors to help you decide which protein supplement you need best:

Digestibility of different proteins

Whey protein is generally easy to digest. However, some people are lactose intolerant or have allergies to dairy. In cases like this, people can try Vegan proteins which are hypoallergenic and easy to digest. This is why Vegan protein powders can be suited for:

Athletes & muscle builders with sensitivities and intolerances to dairy-based whey protein
Athletes & muscle builders with sensitivities and intolerances to soy-based and gluten-containing protein powders
Athletes & muscle builders who have problems digesting other protein brands

Quality of Protein

Whey protein contains all nine essential amino acids and is considered a complete protein. Supplementation has been long studied to be able to supply protein needed by the body that helps in:

Maintaining athletic performance
Maintaining muscle mass and growth

Specifically, it can increase lean body mass, strength, and power when done together with consistent resistance training (Source: Oxford Academy).

Vegan proteins, on the other hand, have often been seen as an incomplete protein because it has been studied to lack one or two amino acids. However, based on new studies, it is in fact possible to get complete protein from a plant-based protein supplement. This is made possible by combining plant-based proteins from different sources.

Other plant-based protein sources have complete essential amino acids, but one or two of these amino acids may be low. For example, grains are more deficient in lysine (an essential amino acid), and legumes are lower in methionine (another essential amino acid) than those protein sources designated as high-quality protein (Source: Vegetarian Resource Group).

But since each plant-based source contains one amino acid that the other lacks, the two can be combined and provide a complete protein.

Similar to Whey Protein, vegan protein powders are also effective in:

Improving recovery from training (Source: NCBI)

Helping in muscle gain during resistance training (Source: NCBI)

Whether your goal is physique or performance-oriented, plant-based protein can aid in critical recovery and growth during and after a hard training session.

Make sure that your protein is safe for consumption

It should be taken note, regardless if you're going for Whey Protein or Vegan Protein, that the product has been third-party tested and should be free from any additives, unnecessary chemicals, and heavy metals.

Taste of protein powders

Most whey protein doesn't taste very good on its own. This is why it's usually flavored with chocolate, vanilla, and strawberry. This improves the taste and general acceptability of the powder to its consumers.

On the other hand, Vegan proteins have an earthy and natural flavor to them. Sometimes it gives a nutty flavor, which can be perfectly served on its own.

Nevertheless, manufacturers offer their consumers options by adding natural flavors such as berry, chocolate, and vanilla.

But consider that regardless of whether your preference is whey protein or vegan protein, it is vital to read the ingredients list, as some products may have unhealthy additives like refined sugar and artificial flavors.

Overall Verdict

It is safe to say that both protein powders can supplement protein to the body and can be both recommended.

However, make sure that you need a protein supplement and know how much your body needs. It would be best if you, "Listen to your body, only it can tell you what you truly need," and if you're not sure, always ask professional advice.

Furthermore, constantly be reminded to read the nutrition facts label and assure yourself that: