Supplementing your diet with quality protein powder from whey or plant-based sources can increase muscle performance, boost post-workout recovery, support a healthy metabolism, support weight loss, and help tone and define body. body too.
IS PLANT PROTEIN AS GOOD AS WHEY PROTEIN?
Whey protein and plant-based protein can help you lose fat , build muscle , manage weight, and improve strength . However, the different nutrient profiles and formulas of each protein may make it a better fit for you and your goals.
WHAT ARE THE DIFFERENT TYPES OF PLANT PROTEINS?
There are several types of plant-based protein , and some brands combine different amounts of each to produce a plant-based powder that provides a healthy mix of fats and amino acids . The most common plant proteins are pea, soy, hemp, and rice .
Here is a summary of the nutritional benefits of each:
PEA PROTEIN
Pea Protein is made from yellow split peas (rather than the sweet green peas you're probably more familiar with) and has a high protein content compared to alternative vegan protein powders.
Pea protein may be low in the essential amino acid methionine, but it's packed with three other essential amino acids needed for muscle growth : isoleucine, valine, and leucine .
SOY PROTEIN
Unlike most other plant proteins, soy protein is a complete protein that contains all nine essential amino acids . It is also high in protein and contains beneficial plant compounds that can help lower cholesterol.
BROWN RICE PROTEIN
Brown rice powder tends to be relatively inexpensive and readily available, with a high level of protein in its nutritional composition as well. Additionally, rice protein is generally easy to digest . It contains all the essential amino acids, although it is too low in lysine to be considered a complete protein.
HEMP PROTEIN
Hemp protein comes from the cannabis plant, but since it only contains traces of THC, it won't produce the same euphoric effects as marijuana. Hemp protein, however, is high in heart-healthy omega-3 and omega-6 fatty acids , and it's also a great source of zinc, magnesium, iron, and fiber.
HERE IS A BRIEF OVERVIEW OF THE PROS AND CONS OF EACH TO HELP YOU DECIDE IF PLANT PROTEIN OR WHEY PROTEIN IS THE BEST OPTION FOR YOU
PROTEIN QUALITY
Proteins of animal origin such as whey isolate have a higher biological value than plant-based proteins, which means they contain enough amino acids to form all the proteins your body needs.
The protein found in whey is of exceptional quality as it is packed with amino acids. In fact, whey protein is called complete protein because it contains all nine essential amino acids - the building blocks of protein that the body cannot produce on its own.
The body needs all of these essential organic compounds to build muscle and aid recovery , especially after intense training.
Additionally, whey protein is particularly high in leucine — the most important amino acid in the muscle-building process — as well as cysteine, which helps support muscle growth and metabolism .
Boost energy production
Just like the whey protein, protein Botanicals also help boost energy production at the cellular level and provide vital support for protein synthesis .
They contain key amino acids that help fuel your cells, giving you the energy you need to keep training longer and helping to repair your muscle tissue afterwards.
In fact, research has shown that brown rice protein, in particular, can be as effective as whey protein in supporting post-workout muscle growth.
Are most plant proteins considered complete proteins?
However, most plant proteins (soy and quinoa proteins are the exceptions) are not considered complete proteins, which means that on their own they do not contain optimal levels of all essential amino acids. necessary to support protein synthesis.
In particular, some key plant proteins are often low in isoleucine and lysine. This shouldn't be a problem if you choose a plant-based protein powder like ours that uses a combination of plant sources to provide all the bases , but it's something to keep in mind if you're considering a protein powder. single-source.
DIGESTION
Gastric irritation and digestive issues can be a common side effect of whey protein, and this type of protein is especially problematic for people with dairy or lactose intolerance.
Plant proteins, on the other hand, do not contain dairy and are less inflammatory for the digestive system. Some plant-based shakes are also fortified with digestive enzymes that help the body process protein without uncomfortable bloating or embarrassing side effects.
CALORIE CONTENT
Our bodies are generally slower to metabolize plant protein than whey protein. So while whey protein has impressive and well-known benefits for weight loss and increasing satiety, plant protein powders can actually help you stay full longer.
Additionally, because whey is derived from milk, most forms of whey protein contain saturated fat and macronutrients. This means that whey protein is generally higher in fat and calories than plant-based alternatives such as peas and soy.
FORMULAS
Whey protein doesn't taste good naturally, which is why many whey shakes and powders contain natural or artificial flavors and sweeteners to help disguise it. If you're looking for a clean, all-natural protein powder, then plant-based protein is probably a better bet.
SUSTAINABILITY
Plant proteins are generally considered a more sustainable source of protein. Indeed, the land requirements for the production of animal proteins are much higher than those used for the production of vegetable proteins. If the environment is a major concern, choose plant proteins over whey.
CAN YOU BUILD MUSCLE WITH VEGETABLE PROTEINS?
Sure. If you follow a vegan or vegetarian diet, building muscle mass can seem like a challenge. It is, however, entirely possible to build muscle quickly and effectively with plant-based protein , as long as you choose the right type of protein, eat enough of it, and support your diet with proper exercise.
First, stock up on protein-rich plant foods such as lentils, quinoa, oilseeds, chia seeds, spirulina, wheat, tempeh, tofu, peas, chickpeas, nut butter, legumes and oats.
Then, supplement your diet with a quality plant-based protein powder . Go for a brand that blends different types of plant-based proteins to ensure you're getting all the essential amino acids your body needs, as well as getting a wide range of nutrients.
Drink your protein shake just before or within an hour of finishing your workout to get the full benefits and give your body the best chance to build, repair and strengthen muscle tissue.
WHICH PROTEIN IS BETTER THAN PLANT PROTEIN?
The best source of protein for you will depend on your lifestyle, food intolerances, and individual needs and goals.
If you want to build muscle, choose a protein powder that can be easily and quickly absorbed and consume it before or shortly after your workout. With its high leucine content and fast digestion, whey protein is generally considered better than plant protein in this regard.
Whey protein will also naturally have all the essential amino acids needed to support recovery and muscle synthesis after a workout.
If you want to lose weight, plant proteins generally take longer to digest and can therefore help you stay full longer. However, casein protein - another complete protein from milk - is an effective alternative.
Casein proteins are digested and absorbed more slowly than whey protein and may be more beneficial than plant protein for promoting muscle growth between meals or before sleep.
IS WHEY PROTEIN BETTER THAN MEAT PROTEIN?
If getting enough protein is your primary concern, you should have no problem meeting your protein intake from meat or whey alone.
Protein shakes have the advantage, however, of being relatively inexpensive compared to some cuts of meat, as well as more convenient for people on the go or short on time. Additionally, whey protein shakes are generally easier for the body to digest and faster to absorb than protein from whole meats.
This makes protein shakes ideal for rapid muscle repair and recovery after training and a good option for those with a poor appetite or difficulty chewing or swallowing. And when it comes to weight management, some studies have also shown that whey protein may have a greater effect on satiety compared to meat and fish protein sources such as turkey and tuna.
Of course, this does not mean that whey and meat have the same nutritional value. Whole meats aren't just complete sources of protein — they also supply the body with several essential vitamins and minerals, and thus pack a more potent nutritional punch overall.
Many whey protein shakes also contain artificial flavors, colors, sweeteners, and preservatives that can be unhealthy and often calorie-dense additions to your diet.
On the other hand, there are also increased health risks associated with eating certain types of meat. Eating processed red meat in particular has been linked to an increased risk of heart disease and diabetes.
WHICH PROTEIN OR VEGETABLE PROTEIN IS BETTER?
Whey and plant-based protein powders can be a nutritious and effective addition to any diet and exercise program, but you'll likely find that one will meet your needs better than the other.
In general, if you want a long-lasting protein that will help you manage your weight or if you follow a vegan or lactose-free diet, choose plant-based protein over whey. If you want a fast-absorbing complete protein to help you build and repair muscle fast, then the whey protein may be more beneficial.
