Whey vs Plant Protein: Key Differences

📌 Overview and Key Takeaways

This is a Certified Nutrition Coach’s guide to whey vs plant protein​​​​.

Discover the key differences and which type of protein is best for you.

Last Updated
Jul 22, 2026

Author and Medical Reviewer

Written by Jack, CNC

Jack is a National Academy of Sports Medicine Certified Nutrition Coach.

Disclaimer: This article is for general informational purposes only and is not a substitute for personalized medical advice. Consult a licensed healthcare professional before making changes to your diet.

Whey vs Plant Protein

Is Whey Protein Better for You Than Plant Protein?

It is often said that whey protein shakes and powders are better for you than plant-based protein shakes and powders, which is simply not true.

In order for you to understand why this is so, I need to explain what dietary protein is.

• Protein is one of the three macronutrients, alongside carbohydrates and fats.
• It is made up of amino acids.
• The human body can make some, but not all amino acids.
• Those that it cannot make must come from food.
• These are called “essential” amino acids.

Some dietary protein sources, like whey, contain all essential amino acids; other dietary proteins, including most plant-based proteins, do not.

The former are called “complete” proteins, whereas the latter are called “incomplete” proteins.

Moreover, different protein sources contain different amounts of essential amino acids.

Whey contains a lot of branched-chain amino acids (BCAAs), for example, which are a type of essential amino acid that plays a key role in muscle growth and repair.

I can only imagine that this makes whey seem like the clear winner when it comes to whey vs plant protein​, but that is not the case.

It turns out that if you eat a balanced diet (get your protein from a variety of sources), you will be getting all of the essential amino acids, including the BCAAs, that you need.

And excess amino acids are excreted as waste, so the fact that whey is a complete protein and relatively high in BCAAs is not an advantage for most people.

It also explains why research shows whey and plant-based proteins promote similar strength, performance, and body composition adaptations (Sports (Basel), 2019).

In case you were wondering, although whey protein is technically easier to break down and absorb than most plant proteins (J Nutr, 2022), it is notorious for causing digestive issues like bloating and diarrhea.

That is because whey contains lactose, a sugar most adults cannot fully digest (NIDDK, 2020).

Plus, whey protein shakes and powders are made from whey protein concentrates and isolates, which have been mechanically and/or chemically stripped of everything but the protein.

This includes the enzymes, fiber, and other natural digestive aids that help you break them down.

Your digestive system does not digest them in the same way that it does whole foods, which can affect everything from satiety to gut health.

In fact, research shows that regularly consuming whey protein might alter the composition your gut microbiome, which could lead to chronic health issues (Nutrients, 2018).

To be fair, many plant-based protein shakes and powders are also made from protein concentrates and isolates, but some of them, including hemp and nut-based shakes and powders, are not.

Plant-based proteins also have several advantages over whey:

• Environmental impact: Plant-based proteins have a considerably smaller environmental impact than whey protein. Dairy cows and their manure produce enormous amounts of greenhouse gas emissions, the poor handling of manure and fertilizers pollute local water resources, and unsustainable dairy farming and feed production can also lead to the loss of ecologically important areas such as prairies, wetlands, and forests.
• Animal welfare: Plant-based protein production does not involve the exploitation or harm of animals.
• Acne: The consumption of whey protein been linked to the exacerbation of acne (Dermatology, 2012).

In short, the idea that whey protein is somehow better for you than plant-based protein is false.

For someone eating a balanced diet, plant-based protein is as effective a protein shake or powder as whey protein (Med Sci Sports Exerc, 2024).

In fact, when you compare the two protein sources, plant protein is arguably the better choice for reasons outlined above.

Sources

1. Sports (Sports (Basel)). The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study. 2019.
2. The Journal of Nutrition (J Nutr). Bioavailability of Plant-Based Proteins. 2022.
3. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Lactose Intolerance: Definition & Facts. 2020.
4. Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
5. Dermatology (Basel, Switzerland) (Dermatology). Acne and whey protein supplementation among bodybuilders. 2012.
6. Medicine and science in sports and exercise (Med Sci Sports Exerc). Plant Protein Blend Ingestion Stimulates Postexercise Myofibrillar Protein Synthesis Rates Equivalently to Whey in Resistance-Trained Adults. 2024.

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This article was written by a Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.