Who needs protein? We all do!
Whether you're a busy parent, a fitness fanatic, or just trying to stay healthy, protein is essential.
But when it comes to whey protein vs. plant protein, how do you know which one is right for you?
Both whey and vegan powders come in a huge range of flavours and blends. Some products may contain additional nutrients like vitamins and minerals. Protein powders are a fast, easy way to boost your protein intake. Simply mix with milk or water to make a shake, or add to smoothies, or food (such as oats or baked goods) to create high-protein meals and snacks.
Here’s what you need to know!
What is whey protein?
Whey protein starts as liquid whey, the byproduct of cheesemaking, before being dried into a powder. It’s a concentrated form of dairy protein, which is a rich source of nutrients. Whey protein is a functional food that contains all nine essential amino acids, the building blocks of protein.
In fact, whey protein contains nearly 50% of essential amino acids (EAAs) and about 26% of branched-chain amino acids (BCAA). EAAs are the amino acids that the human body cannot produce on its own and must be obtained from the diet. BCAAs are a subset of EAAs that include leucine, isoleucine, and valine, and share a specific "branched" molecular structure.
Benefits of whey protein
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Whey protein powder has a high concentration of essential amino acids. It’s particularly rich in leucine, which supports muscle building, wound repair, and healthy blood sugar levels. Musashi Shred & Burn Protein Powder is specifically designed for supporting lean muscle gain.
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The amino acid composition of whey protein has a similar pattern to that of human skeletal muscle, so it is absorbed more rapidly than other protein sources. Research suggests that around 60% of the protein in whey actively supports skeletal muscle growth or function.
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Whey protein may also help reduce fatigue by supporting muscle protein synthesis and helping to reduce muscle breakdown.
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Some studies indicate that whey protein may support muscle protein synthesis more effectively than some other proteins, such as casein and soy.
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Whey protein isolate is among the most digestible proteins and possibly absorbed faster than some plant-based options.
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Whey protein contains small amounts of calcium and potassium, which support healthy muscles and bones.
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Whey protein concentrate contains most of its lactose, so it’s great for baking cakes, cookies, breads, and pancakes. Whey protein isolate isn’t suitable for baking but it can be used to make desserts and ice cream.
Downsides of whey protein
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The high lactose content of whey protein concentrate can cause digestive issues such as bloating, gas, and diarrhoea in people with dairy allergies or lactose intolerance. It’s also higher in calories and fat.
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Whey protein isolate is a purer form of whey protein that contains less lactose, but it can cost more than whey protein concentrate.
What is plant-based protein?
Plant-based protein powders are exactly that - powdered forms of protein derived from various plant sources. Some of the most popular sources are pea, brown rice, hemp, and soy, but you might also find pumpkin seed, fava bean, and chia seed - all their own unique benefits.
Benefits of plant-based protein
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Plant proteins are dairy-free and lactose-free, which means they’re suitable for vegans, vegetarians, or those who are lactose intolerant.
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Some plant protein sources such as pea and hemp are complete protein as they contain all nine essential amino acids. Pea and hemp also have a similar amino acid profile to animal proteins and are rich in BCAAs.This is great for vegans and vegetarians who may not be getting enough protein from their diet alone..
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Pea, soy, hemp, and fava bean protein powders contain small amounts of fibre and iron. Fibre takes longer to digest so you feel satisfied for longer.
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Hemp protein contains bonus omega-3 fatty acids to support healthy hair, skin, nails, and joints. Check out Korure Golden Hemp Protein Powder made right here in New Zealand!
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Plant proteins have a lower carbon footprint than dairy-based, making them a more sustainable and animal-friendly choice.
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Many vegan protein powder products include a blend of plant sources, such as the Vital Plant Protein Pea & Hemp Powder Blend and the Balance Plant Protein Blend (which contains pea, brown rice and chia protein!)
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Some plant protein powders contain added nutrients to support energy, blood sugar balance, and metabolic function, like Vital Plant Protein Slim & Trim which contains L-Carnitine and ginger, cayenne pepper, and turmeric.
Downsides of plant-based protein
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Some plant proteins such as rice have incomplete amino acid profiles, so you’d need to combine them with other protein sources.
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The higher fibre content of some plant proteins can cause digestive issues in some people.
So, is whey protein better than plant-based?
Both whey and plant-based proteins have their advantages. Whey is fast-absorbing and rich in muscle-supporting amino acids, while plant proteins come from a range of sources, so their amino acid profile can vary. Pea and hemp are the closest in amino acids to whey but are suitable for those with food sensitivities.
Choosing between pea protein vs whey protein really depends on your dietary needs and personal preference. And once you’ve decided that all you have to do is choose a flavour!
If you’re all about the whey, check out the excellent range of NZ Muscle Whey Protein, made with micro-ultra filtered whey concentrate and whey peptides (and amazing flavours like
Cookies and Cream!). Or for a massive 22g of BCAA's per 100g, try the Balance range and their 100% Whey Chocolate.
If you prefer the kind of protein that grows out of the ground, you’ll find a huge range of delicious mix-and-go blends at Bargain Chemist. Those with a sweet tooth will love Balance Plant Protein Salted Caramel, and all plant-based chefs should definitely have Omeganz Hemp Seed Protein in their kitchen!