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  3. Whey vs. Plant Protein: Choosing the Best Protein Shake for Your Goals
Nutrition

Whey vs. Plant Protein: Choosing the Best Protein Shake for Your Goals

By Dr. Crionna Tobin, Phd, Optimum Nutrition, Head of Nutrition & Education

Key Learnings

  • The Importance of Protein. Protein is vital for muscle growth and repair, making protein shakes a convenient supplement.

  • Benefits of Whey Protein. Whey protein is a renowned source of high-quality protein, available in various forms to suit different preferences.

  • Benefits of Plant Protein. Plant-based protein powders can provide a complete protein source when combining different plant proteins, offering a vegan-friendly option.

  • Optimum Nutrition Protein Powder range. The range offers a range of powders, which unique tastes, texture and mixability, each designed to support various fitness goals.

  • Choosing which one for you. Your choice of protein powder should align with your fitness objectives and personal taste. The best protein shake is one that you enjoy consuming and helps you achieve your fitness goals effectively.

Contents

1. The Importance of Protein
2. Benefits of Whey Protein
3. Benefits of Plant Protein
4. Optimum Nutrition Protein Powder range
5. Choosing which one for you

In the world of fitness and nutrition, the variety of protein shakes available can leave anyone bewildered. With each shake offering unique benefits, it’s imperative to understand your fitness objectives and taste preferences to make an informed decision. This article dives deep into the world of protein shakes, exploring the key differences between whey and plant-based protein options and helping you choose the best fit for your needs.

The Importance of Protein

Before we delve into the specifics of whey and plant-based protein, let’s emphasise the importance of protein in achieving your fitness goals. Protein is the foundation of muscle growth and repair, making it a crucial component of your diet. Whether you’re aiming to enhance your fitness levels, increase flexibility, or build strength, protein provides your body with the essential building blocks necessary to support muscle development.

While it’s ideal to obtain protein from whole foods like meat, fish, eggs, dairy, legumes, nuts, seeds, and tofu, the reality is that our busy lives and dietary preferences often make it challenging to meet our protein needs solely through food. This is where protein shakes come into play as a convenient and efficient way to supplement your protein intake, especially after a strenuous workout when accessibility and convenience matter.

Whey Protein Powder: A Time-Tested Classic

One of the most popular and enduring sources of protein is whey protein powder. Derived from milk, during cheese making, whey protein is renowned for its high quality and complete protein profile. It boasts rapid digestion, compared to other protein shakes and contains all the essential amino acids, which serve as the fundamental building blocks of protein. Whey protein is available in various forms, each with its unique characteristics and advantages.

Unveiling the Benefits of Whey Protein Powder

Whey protein powder, in its different variants, offers high-quality nutrition that supports muscle growth and repair effectively. Whether you opt for whey protein concentrate, isolate, or hydrolysate, all forms provide essential amino acids efficiently. Numerous scientific studies have demonstrated the benefits of whey protein in promoting muscle growth and recovery, making it a staple choice for many fitness enthusiasts.

Plant Protein Powder: A Rising Trend

In recent years, plant-based protein powders have surged in popularity. These protein sources are derived from plants like brown rice, peas, wheat, fava beans, or soybeans, offering a vegan-friendly alternative to animal-based proteins. While some plant protein sources may lack specific essential amino acids individually, combining different plant proteins can create a complete protein that effectively supports muscle growth.

A study conducted in 2021, even found similar increases in strength and muscle mass among individuals following plant-based and meat-based diets, provided both groups met their daily protein recommendations of 1.6 grams per kilogram.

Making the Decision: Whey or Plant-Based?

Now that you have a grasp of the benefits of protein and the distinctions between whey and plant-based protein, it’s time to explore which option suits your needs best. Let’s take a closer look at some popular protein powders from both categories, with a focus on Optimum Nutrition products, to help you make an informed choice.

Whey Protein Options:

1. Gold Standard 100% Whey Protein

  • Ideal for performance-driven individuals seeking to support muscle growth and repair*.

  • Contains a blend of more isolate than concentrate, providing 24 grams of premium whey protein.

  • Maintains its reputation as the world’s bestselling protein powder^, known for consistent quality, taste, and texture over 35 years.

2. Gold Standard 100% Isolate

  • Perfect for those prioritising purity and high protein with minimal caloric intake.

  • Ultra-filtered to remove excess fat, cholesterol, and sugar, resulting in an ultra-pure hydrolysed whey protein isolate.

  • Offers 0 grams of total fat and only 1 gram of carbohydrates for rapid absorption and effective muscle repair.

3. Platinum Hydrowhey,

  • Comprises a single-source protein composed entirely of hydrolysed whey protein isolates.

  • Isolates are the purest form of whey protein, with no excess fat or lactose.

  • Delivers 30 grams of fast-absorbing hydrolysed whey protein isolate to the muscle, perfect for serious muscle goals.

  • It may be a suitable alternative for those that experience stomach issues when taking other forms of whey protein, due to its low lactose content.

Plant Protein Options:

1. Gold Standard 100% plant protein

  • A blend of 24 grams of high-quality pea and rice protein to support muscle growth and repair*.

  • Contains all nine essential amino acids required by the muscle.

  • Gluten-free, low in sugars, Vegan Society approved, and boasts a great taste.

  • Suitable for performance-driven athletes, vegans, vegetarians, and those looking to reduce their animal protein intake without compromising quality.

2. Clear 100% Plant Protein

  • Utilises advanced technology to transform pea protein isolate into a clear, fruity protein drink.

  • Offers 20 grams of protein, zero sugar, and a mere 90 calories per serving.

  • An excellent alternative to traditional milky protein flavours, perfect for those seeking a light and tasty plant-based protein option.

Choosing Wisely

Selecting the perfect protein shake involves considering various factors, including your fitness goals, dietary preferences, and individual requirements. Once you’ve narrowed down your options, the next challenge is selecting a flavour and texture that appeals to your taste buds.

Conclusion

Optimum Nutrition provides a diverse range of high-quality protein powders, catering to different needs and preferences.  Remember, the best protein shake is one that you enjoy consuming and helps you achieve your fitness goals effectively. So, make your selection wisely, and embark on a journey to better performance and nutrition. After all, your fitness journey should be a pleasurable and rewarding experience.

*Protein supports the growth and maintenance of muscle mass in conjunction with weights resistance training

^ Source: Euromonitor International Limited; Consumer Health 2023 edition, Sports Protein Powder category, % retail value share, 2023 data

References

  1. Kerksick, C. M., et al., (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), 38. https://doi.org/10.1186/s12970-018-0242-y

  2. Davies, R. W., et al., (2018). The Effect of Whey Protein Supplementation on the Temporal Recovery of Muscle Function Following Resistance Training: A Systematic Review and Meta-Analysis. Nutrients, 10(2), 221. https://doi.org/10.3390/nu10020221

  3. Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608

  4. Pinckaers, P.J.M., et al. (2021). The Anabolic Response to Plant-Based Protein Ingestion. Sports Med 51 (Suppl 1), 59–74. https://doi.org/10.1007/s40279-021-01540-8

  5. Hevia-Larraín, V., et al. (2021). High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports medicine (Auckland, N.Z.), 51(6), 1317–1330. https://doi.org/10.1007/s40279-021-01434-9