Protein Powder: Plant-Based vs. Whey
When you are in a regular workout routine or are thinking about getting into one, supplements are often considered. Do you need them, if so which ones? If muscle-building is your focus, then proteins should be at the top of your list. Even if you aren’t looking to build muscle, but want to trim down, protein plays a significant role in your nutritional program.
As an essential nutrient that the body requires, the amount you take is dependant on a couple of factors. Based on how active you are, the amount of protein you need for your acceptable macronutrient distribution range (AMDR) is between 10 and 35 percent of your daily calorie intake. The American Journal of Clinical Nutrition indicates that more active individuals require additional protein in their diets.
There is no doubt, you can achieve your protein goals without taking a supplement. If your diet is rich in whole foods that are high in protein, this is suitable. However, many fitness experts believe that using food alone, may not be as practical as supplementation. Especially when you need to time your protein intake such as right after your workout, protein powder can be especially helpful and convenient.
There are many options that you can choose from, but there are two main types. Whey and plant-based options can both be very good choices. No matter which one you take, it is important to still read the ingredient list. Ingredients matter in everything, including your protein powder. Varieties that have non-GMO ingredients, are natural and aren’t weighed down with processed additives, fillers, or fake sweeteners are the best nutritional choices. But what is the best protein powder for you?
What Is The Difference Between A Plant-Based Protein Powder And A Whey-Based Powder?
Plant-based protein powders are going to be derived from vegetarian sources such as :
- Peas and legumes
- Rice
- Hemp
- Sunflower
- Pumpkin
- Soy
Each of these bases has its own benefits and strengths. The specific nutrients that you need will be a major determining factor in which plant-based options you choose. Pea protein powder, in particular, was found to be whey’s vegetarian match when it comes to building muscle thickness.
Whey protein powder, by contrast, comes from a milk base. It is an animal-derived protein option. You can get whey protein in either an isolate or concentrate form and each has its advantages. Concentrate is generally best suited for athletic performance where isolate is considered the purest form of protein. If you have allergies or sensitivities to lactose, the isolate form is the way to go because of the very low lactose sugars it contains.
As a complete protein, full of all nine essential amino acids that are not naturally produced in the body, whey digests rapidly. This allows the powder to work much faster when ingested. The fast pace at which whey is broken down and used in the body helps to provide you with energy and endurance to power you through your gruelling workout. When you are finished, it helps repair those worn-out muscles and encourage muscle growth.
Plant protein, with the exception of soy, is an incomplete protein. Soy is unique in that as a plant-based product, it has the complete amount of amino acids. This is why it is one of the very few plant-based options which is deemed a complete protein. Plant-based programs are also more easily digested and absorbed when compared to whey. Most of the plant-based options are hypoallergenic, which is great news for those with sensitive digestive systems as they would be at low-risk for experiencing digestive irritation.
Can Resistance Training Be Complemented With Both Forms Of Protein?
Both forms of protein will help you reap the most benefits from your resistance training routine. It is essentially up to your own personal preference because both will give you the muscle development you are working towards. No matter which base you choose for your protein, whether it be from a plant or whey, you can greatly benefit in terms of strength and power when you have enough protein in your diet.
Plant-based protein powders are very nutrient-dense. Plants are loaded with all sorts of essential vitamins and minerals. When you choose a plant-based powder that is a combination of many plant-based protein sources, you are getting a wide variety of high-quality nutrition far beyond protein alone. Whey protein offers very little diversity with nutrition. It does have calcium and B-vitamins.
Whichever protein source you choose, you can’t go wrong upping your intake, especially when weight loss and muscle gains are your goals.
Resources— Journal of Sports Science and Medicine, National Center for Biotechnology Information
About The Author
