Whey vs Plant Protein: Is One Better Than The Other? | Nutritionist Explains | Myprotein
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- Опубліковано 3 чер 2024
- Plant protein powders & whey proteins: there are plenty to choose between, but how do they differ and which ones better?
Protein is essential for growth, repair and load of other essential functions in the body. Getting enough protein is also essential if you want to gain muscle mass, but there’s a lot of confusion about whether plant-based protein powders can do it as well as animal proteins like meat, eggs or dairy.
Richie, our nutritionist expert, tells us about the science behind the vegan protein powders and the more common, milk-based powders. On top of that we’ll also learn about some of the latest research on how much plant-based protein powder you should be taking.
Follow Richie on Instagram: @be_more_nutrition
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Chapters:
00:00 - Intro into Whey and Plant Protein
00:59 - What do our bodies use protein for?
01:11 - What is MPS?
02:36 - Vegan plant protein
06:00 - What about mycoprotein?
07:26 - Choosing a plant-based protein over whey?
08:16 - Got any more questions on plant v whey protein?
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Whey vs Plant Protein: Is One Better Than The Other? | Nutritionist Explains | Myprotein
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1. Atherton PJ, Smith K. Muscle protein synthesis in response to nutrition and exercise. The Journal of physiology. 2012;590(5):1049-57.
2. Young VR, Pellett PL. Plant proteins in relation to human protein and amino acid nutrition. Am J Clin Nutr. 1994;59(5 Suppl):1203s-12s.
3. van Vliet S, Burd NA, van Loon LJ. The Skeletal Muscle Anabolic Response to Plant- versus Animal-Based Protein Consumption. The Journal of nutrition. 2015;145(9):1981-91.
4. Sarwar Gilani G, Wu Xiao C, Cockell KA. Impact of antinutritional factors in food proteins on the digestibility of protein and the bioavailability of amino acids and on protein quality. The British journal of nutrition. 2012;108 Suppl 2:S315-32.
5. Kashyap S, Shivakumar N, Varkey A, Duraisamy R, Thomas T, Preston T, et al. Ileal digestibility of intrinsically labeled hen's egg and meat protein determined with the dual stable isotope tracer method in Indian adults. Am J Clin Nutr. 2018;108(5):980-7.
6. Kashyap S, Varkey A, Shivakumar N, Devi S, Reddy BHR, Thomas T, et al. True ileal digestibility of legumes determined by dual-isotope tracer method in Indian adults. Am J Clin Nutr. 2019;110(4):873-82.
7. Gausserès N, Mahé S, Benamouzig R, Luengo C, Ferriere F, Rautureau J, et al. [15N]-labeled pea flour protein nitrogen exhibits good ileal digestibility and postprandial retention in humans. The Journal of nutrition. 1997;127(6):1160-5.
8. Volek JS, Volk BM, Gomez AL, Kunces LJ, Kupchak BR, Freidenreich DJ, et al. Whey protein supplementation during resistance training augments lean body mass. J Am Coll Nutr. 2013;32(2):122-35.
9. Witard OC, Jackman SR, Breen L, Smith K, Selby A, Tipton KD. Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. Am J Clin Nutr. 2014;99(1):86-95.
10. Macnaughton LS, Wardle SL, Witard OC, McGlory C, Hamilton DL, Jeromson S, et al. The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein. Physiological Reports. 2016;4(15):e12893.
11. Norton LE, Layman DK. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. The Journal of nutrition. 2006;136(2):533s-7s.
12. Brown EC, DiSilvestro RA, Babaknia A, Devor ST. Soy versus whey protein bars: effects on exercise training impact on lean body mass and antioxidant status. Nutr J. 2004;3:22.
13. Moon JM, Ratliff KM, Blumkaitis JC, Harty PS, Zabriskie HA, Stecker RA, et al. Effects of daily 24-gram doses of rice or whey protein on resistance training adaptations in trained males. J Int Soc Sports Nutr. 2020;17(1):60.
14. Monteyne AJ, Coelho MOC, Porter C, Abdelrahman DR, Jameson TSO, Jackman SR, et al. Mycoprotein ingestion stimulates protein synthesis rates to a greater extent than milk protein in rested and exercised skeletal muscle of healthy young men: a randomized controlled trial. The American Journal of Clinical Nutrition. 2020;112(2):318-33.
still got questions? let us know in the comments below 👇
want to know more about vegan protein powder? Richie explains all here 👉 ua-cam.com/video/vtdDKYoFr6U/v-deo.html
but whey is difficult to digest for lactose intolerance people.what can they do?
I feel like it should be mentioned that consuming whey protein is linked with acne breakouts which I think is a huge downside in comparison with vegan protein powder that is not linked with acne breakouts
100%. I only drink pea protein isolate. No acne at all, same gains!
Wow I didn't know that !
While yes, dairy is linked to acne, if you substitute your daily milk by using almond milk or alternatives, it shouldn’t affect you
@@M4dm4ck8 the concentration of whey is higher in whey powder (obviously), rather than the milk? so thats not true. the whey is what causes ur acne breakouts and therefore it is the protein powder that is the primary sinner
@@MadsBendorff they are taking the 3.3 percent of protein from milk
TLDR: plant protein isolate powder in sufficient quantity, which is also fortified with leucine/other BCAAs, can stimulated an equivalent amount of muscle growth as whey.
....yet costs higher than whey isolate. No, thank you
Love the objective, fact based approach to this video. So many other channels and videos are biased one way or the other and rave on about one product while completely neglecting other options.
I searched this EXACT question about a year ago and didnt get plausible answers so i am glad this shows up on my feed :)))
I alternate between plant and whey protein - best of both worlds. 😊
This is exactly the video I needed right now! Cheers guys ✌
Thank you this video was super explanatory and helped me get a better understanding now I know what to choose lol
Loved how straightforwardly you presented the information here, it was very easy to follow. Subscribed.
Great vid. Very useful 👍🏽
This is quite helpful, thank you very much
Just the video I needed. I've recently found out I'm intolerant of dairy, but I knew that plant based protein is harder for the body to absorb. Knowing that processed plant protein is just as easily absorbed as whey is a relief
so glad to hear that this helped you! if you want to find out which vegan protein is best, Richie has done another video here: ua-cam.com/video/vtdDKYoFr6U/v-deo.html
@@MyproteinOfficial Funnily your video did not cover the effectiveness of the mix of pea and brown rice protein which you yourself mentioned as best plant-based protein but you kept comparing the inferior soy protein and then declared why protein to be better than plant protein. If someone would take plant based protein he would most likely go for pea + brown rice protein, so what's the point of the video?
Excellent as always, thanks 👍🏻
Thank you May you always be Blessed 🙌
Great instructions! ❤
Awesome video. Thanks
Whey Protein Bloats me really bad,its really tough on me,i just got to go vegan on this one,its a real game changer for me honestly ill rather have a little bit less gains but not be bloated all day
Same me too. I’ve been thinking of switching to plant-based protein as well. Do you have any recommendations on what brand is good?
@@Mafioso_Drako did you switch to plant protein? How did you feel
@@Mafioso_Drako im from europe n i use bulk pea protein its very cheap n tha banana tastes pretty good
Because at around age 7 we lose the enzymes to digest the lactose, as we are not supposed to be weening anymore but eat real food! Plus cows milk is for baby cows, it is specially made within every cow for their calf's same as it works with humans! Also 9 month pregnancy. I'd you wouldn't drink your mamas breast milk now, maybe is a good time to reconsider drinking the one from another animal mother. 😅
Thanks cleared a lot of my confusion
It is important to note when making your decision that if you are sensitive to glucose spikes that whey should only be used after a workout. Plant based proteins such as pea protein can be taken more as a meal replacement without the spiking of one’s glucose levels.
Are you really that the item with more carbs and glucose has the lower insulin spike which is greatly related to glucose amounts. What's the research for this because this is the exact opposite of how the body works with glucose.
Loved this.
I really like your video, you got a new sub
Love your shirt! Very well done video, are you the owner or just a sales guy?
Very good information and i appreciate the neutral comparrison.
awesome video!
Very thorough and moist explanation, thank you.
moist
moist
Ayoooo what you mean by that 😂
That caught me by suprise :D
What about Garden of Life, Plant Based Protein, that appears to include added amino acids that you explained lack in plants. It seems this brand adds them in. Is this brand an upper tier of plant based? Thanks!
Can you do a video on the Harsh chemicals that are used to extract the protein and other chemicals from plants?
Do a video on when to take EAA
So what’s is the cost ratio, particularly if you have to consume more plant extract than whey to get a comparable effect?
v helpful thank you
I used to have acne breakouts from whey which wasnt the case for vegan protein, but now that I generally have a lot better skin I will try whey again
DONT. youll have it again
@@yoojimin5905 well, i am drinking it since one month and I dont have skin problems. I guess im lucky
Try whey isolate, whey concentrate gives me acne but whey isolate doesn't.
I’m not a vegetarian but I’ve notice the plant protein is better on my gut
So what actually happens to the protein from plant sources that your body doesn't absorb? Does it just go through undigested?
Are complementary proteins the same as incomplete proteins?
I have no choice being allergic to whey, the plant protein is fantastic - massive game changer when I started drinking 2+ servings of various ones like Orgain throughout the day - carb cravings 80%+ reduced easily.
I used whey for 20 years but started to get inflammation in my 40’s. Stopped the whey and the inflammation is almost 100%gone. Pea/brown rice protein seems to be a good alternative.
@A FAN OF UA-cam I used Naked Whey for the last 8 years. Nothing but whey. I’m simply allergic to it.
Me too. I used whey and had gut inflammation… bloating really bad. I have changed to plant protein powder and I feel a lot better.
So plant protein plus some BCAA drink should stimulate muscle growth as well as Whey? Since Leucin is a BCAA?
What is we take bcaa separately and any plant based protein ?
Question!
I saw in the store those peanut butter powder jars, I was thinking, can I mix that into my protein shakes? Like Strawberry and peanut butter, plus it adds a little more protein and it's not as calorie dense as just regular peanut butter.
It'll give it some flavour as well!
Worth mentioning that the vegan blend from MyProtein is about twice as thick as whey. Almost undrinkably thick
More milk.
I used ceatine and isopure protein and got severe constipation. Is that possible while on whey ?
NICE VIDEO, I WOULD LIKE TO SUGGEST PLANET AURVEDA'S HERBA,L NOURUUISH MAX PROTIEN POWDER, which is Maintains the proper functioning of all the organs
Are there any study on the difference in the effect of these compounds on level of triglycerides and LDL cholesterol? Also on longevity and heart health?
was looking for this too bro, pls answer this 🙏
Yeah we need more info on cholesterol and heart health for sure
any video about beef protein benefits and adverse health condition >>>?
I do plant based protein in whole milk and get great results. I did whey for years and it also worked well, but it trashed my stomach.
Added flavourings and sunflower seed oil - is this healthy ?!
Is it true that whey protein is so fast absorbing it is effectively like drinking sugar?
it may help to mention (in a general consensus) that taking apple cider vinegar about 30 minutes prior will aid/boost the digestive system to absorb nutrients much better than just consuming food alone
Thanks for the pseudo science
In your opinion is whey protein safe to use for diabetics, keeping in mind the insulin spike? OR ...Is plant protein the way to go?
*Not an expert*. In general adding fibre (eg. flax seeds) to something is an excellent way of lowering an insulin spike. I think this would have a bigger impact than the type of protein.
As long as the diabetic knows how to manage their condition appropriately (through exogenous insulin or food intake) (assuming type 1 diabetes). Plant protein will still spike insulin too (slightly less) but having it with some high fibre foods can blunt that too, as mentioned in the other comment.
What if you are lactose and tolerant so you want to get protein powder but you lean more into the plant based protein because in the plant protein powder, there is no dairy it.
intolerant* (body can't tolerate lactose)
You can have the best of both worlds. There's a company that is making lab grown whey protein. California Performance is the name, I believe. You can have your whey without any harm to animals and a much lower environmental footprint.
couldnt you supplement a vegan version with a BCAA supplement high in leucine? would this work?
Can I mix whay protein with plant base protein?
I want to ask two questions 1) for example, if a vegetable protein powder has the same grams of protein as a whey protein, are they equivalent in volume? and 2) a question, do vegetable proteins for volume also need amino acids?
Top notch
If anyone wants to use Vegan plant protein, then I think its ok to settle for lesser or slower muscle growth. Cos they are actually helping the environment which is the bigger goal.
Do you need to consume 3.2x bodyweight in protein daily, since plant protein absorption is usually 50% ?
You should mention that plant protein is better longevity and health wise
The image at 7:52 is incorrect. I believe it's backwards. It describes plant protein producing more greenhouse gasses
Thank you for the spotting this.
am alergic from eggs .... but i can eat meat without any issue... what should i take as protein powder? please advise
Can you do a video on whether you can take creatine in hot water. The main bit of my day where I can have creatine is early but first thing in morning I have a fruit tea. So I’d love to know if I can put it in there or if the “hot” element would make the creatine useless
Great suggestion.
We've covered that here ua-cam.com/video/DJVx4gfUTSc/v-deo.html
@@MyproteinOfficial are you doing this?
What the difference with the use of cold and hot water in creatine?
@@dannyu.k.9589 we have a UA-cam short coming soon, where Richie replies to this question
Hi. I use myprotein whey isolate from last 4 months but now i buy soy isolate, because i hear that soy is good for heart as well as compare to whey is this true ?
Soy is bad for the kidney and liver
lmao u think soy is safe espercially longterm?
Sadly as I’m a lactose intolerant I can’t have no Whey nor Casine so I’m stuck with plant based protein.
look into whey protein isolate. It has a super low levels of lactose!
what about glycemic ramifications of whey vs plant protein. Are plant proteins going to generally have more carbs?
they are both highly isolated. Meaning its almost totally protein.
@@abdullahkul7394 thank you!
do you know about Lupine Protein!? you should check Chilean Lupine protein is the most concentrate legume
There was research that came out a couple weeks ago regarding whey protein causing lower testosterone. It’s only one study, so I’m generally not fussed, but have you heard of any other studies on this topic?
If it's the same study I'm thinking of, it wasn't on whey protein, it was in higher protein, low carb diets... Dieting is going to lower test anyway so not something I'm concerned about.
Dairy has estrogen.
Soy + Dairy, need to say anything else?
@@meathead5489 yes, generally one explains themselves or their rationale for whatever comment they’re making. So what is your great insight into soy plus dairy?
@@JB-td4ei Double estrogen?
I am not a vegan but I chose plant based protain to avoid acne
I recently got a bad case of Arthritis due to covid. Done some research on what whey ie(dairy) does to you. I'm no vegan but plant based all the way
With todays tech plant based powders have come a long way 😊
The 1 i take has digestive enzymes & probiotic. Why bother
Can you advice if protein supplements are safe for children? Will it help with growth?
Best to consult your doctor
I had been using (whey) protein powder to manage 2 times of my body (kg) weight in grams of protein. Some bruises started appearing on my biceps, triceps and chest. Doctor said protein powder exhausted my liver and kidneys and told me to stop using them. And the bruises disappeared. Now I am trying to eat a lot of meat to get that protein but it’s just too much meat 😩
Maybe just reduce the powder? Eating a lot of meat per day is also not good for you
Try cottage cheese it tastes real good and gives you lots of protein
what kind of bruises?
@@RohanSingh-hx4th maybe are purpuras or ecchymosis. Didn´t think that you can have acute liver injury by taking that amount of protein. Unless that he is obese and he is taking A LOT of protein.
2 grams of protein powder for ever kg you weigh is just excessive
120g of protein is good enough to build good muscles, if you take more, you'll build more but not by that much
Moo Less makes whey using engineered yeast so you don't get all the garbage in whey. It's clean whey for lack of a better term.
I have no issue eating meat, I'm considering going vegan as a protein powder due to the health of my skin. Dairy seems to trigger acne. This is my reason.
but whey is difficult to digest for lactose intolerance people.what can they do?
No one should take soy protein-yet all the studies are whey vs soy…. Why not whey vs pea protein and hemp blend… seems that would give you basically the same profile
Dairy is also very inflammatory for ur body
hi, my question is not related to protein though, still putting it here:
Is it necessary to put on weight to gain more muscle?
Yes
Yes
What if you can’t digest whey protein as a pure veg?
Pea protein and hemp provide a complete protein.
Just to let people know, before buying vegan products make sure your not allergic to any of the ingredients. I recently bought the myprotein vegan powder and unfortunately I was allergic to this and vomited it all back up. Please be careful
Ty will do
Did you know you were allergic to it? Or did it just happen? Where did u buy it from?
I’m found out im allergic to dairy when u bought whey protein powder and spent the night on the toilet…. Never again! Im now using a different plant based powder and it is really helping.
@@eliminate100. it just happened, myprotein
@@TheOGHostile HEHEH ok
My body is skinny and I have Allergy and Kidney problems. I want to build my muscle so will I go with Whey or Plant proteins ? @My protein
Plant but NOT soy
The real question here is if both or any can causes Acne…
Can please someone help me with this?
Thanks! 👍
I am also stuck on the same
Please anyone help out
Whey will make you break out, read the comments!
So take plant base protein but still eat meat n eggs
Sounds like whey protein has quadrupled in price 🤔
Whey Protein powders contain hormone supplements etc which cause acne, hairloss, hormonal imbalance etc.
I stopped using whey because of this, im gonna try plant based protein(vegan protein) do you know if its the same with it?
@@hesitatenothing Pea protein isolate is the one I use. Try looking for the one that also has rice protein in it.
Kidney damage too
So does anyone recommend whey or is it better to get rich fruit protein powder plant based?
If your not vegan use whey. If you game bad reaction to whey then I would eat more meat, eggs, fish sinceunlike plants real meats doesn't have less protein absorption.
If you're a vegetarian and ok with milk. Take plant protein and drink a glass of milk to get the missing amino acids or you do what he says and take more plant protein powder in general. This works for anyone who want to do plant protein but want to save some money by not using more to get the desired effects
If you think about it logically animals do not produce their own protein they get it from eating plant based sources. Also you forgot to mention in whey , the carcinogenic effects of animal protein. Also human digestive systems are 4 times as longer then carnivores which mean it's perfectly set up for the digestion of plant based food.
Can i increasing weight by plant protein??
Are there any downsides of taking whey compared to plant protein like high cholesterol?
Consuming too much dairy products are known to cause hormonal imbalances due to the amount of antibiotics used on livestock. However, we can argue the same with crop cultivation as large amounts of pesticides are used. In general, plant proteins are safer to some extent.
@@shilvendraram2333 gotta get the organic
This research needs to be checked. When I was on a vegan diet I put on more fat and weight than a meat based diet. Maybe genetics?
Soy protien is not a good source of protien but pea protien is better also soya increases oestrogen
Hi,
My son is 11 year athletes. Should he takes whey protein?
Plant based but NOT soy
Can I consume soy protein powder daily?

I’m a meat eater, I’m thinking if I have vegan protein it may offset the overall negative effects of when I do eat meat. I can’t get around the face that whey is from milk which is just not good for me and I already have too much.
I am lactose intolerant and allergic to milk
as a vegan i am confused?
I've switched to plant protein, as I find I feel unwell with meat and dairy protein.
Whey gives me B.O
@@isaacmettle One good think about whey is the wind. When there is some one you don't like, you can save them for when they are around.
I eat plant based cuz I’m lactose if I could drink whey I would
Meant to say drink haha
4:40 - 20g of whey will stimulate maximum MPS because it has reached the leucine threshold
5:10 - 33g of soy vs 33g of whey showed no difference in MPS
5:28 - very cool study showed that low quality protein, wheat, stimulates MPS the same amount as whey
Anywhay.... MP IS expensive now...
yeah true even with codes it way more expensive than it used to be! My local sites are cheaper lol
I jusy can't buy whey protein cause I'm allergic to it 😢
I have eczema and animal whey protein really makes it 20x worse so vegan is better for me but animal whey tastes way better