Whey vs plant protein: Experts decode the best pick for your body

Whether you're aiming for faster muscle gains or smoother digestion, understanding how whey and plant proteins compare can help you choose the supplement that actually benefits your body.

Protein powders are no longer just for bodybuilders. As more people turn to supplements to support fitness and digestion, the question keeps coming up: is whey protein or plant protein the better choice? Each offers unique benefits, and understanding the differences can help you choose what actually works for your body.

 

Difference between whey and plant protein

 

Whey protein is derived from milk during cheese-making and is considered a “complete” protein because it contains all nine essential amino acids.

 

Plant proteins come from sources like pea, rice, soy or hemp. On their own, many are not complete, but blends or combinations can achieve full amino-acid profiles.

 

 

Choosing plant-based or animal-based protein ultimately comes down to your individual dietary needs. Dr Geeta Buryok, Head – Clinical Nutrition & Dietetics, Max Healthcare, Delhi, says both sources offer distinct advantages rather than a clear winner.

 

According to her, animal proteins are naturally complete, delivering all essential amino acids the body needs for muscle repair and growth. This makes them particularly effective for strength training and recovery.

 

Plant proteins, on the other hand, tend to be lighter, lower in fat and calories, and come packaged with added benefits such as fibre, antioxidants and other nutrients. These extras support overall health and digestion, making plant-based options appealing for those looking beyond just muscle gain.

 

Muscle-building effectiveness

Whey protein is often seen as the gold standard for muscle building. It digests quickly, has high levels of branched-chain amino acids (BCAAs), especially leucine, which are key for muscle repair and growth.

Not all plant proteins are considered complete, which means they do not include all nine of the essential amino acids that your body needs to function. However, you can get all amino acids in plant-based protein if you pair it with an adequate and balanced diet, say experts.

 

Digestion and tolerance

Whey contains lactose (unless it’s the isolate form) and may cause bloating, gas or discomfort for those with lactose intolerance or dairy sensitivity.

Plant proteins are dairy-free and often easier on the stomach, making them a strong option for people with gut issues or restrictive diets.

However, some plant-based powders may still cause digestive issues if they include fibres, certain sweeteners or are made from allergenic sources.

 

Points to remember while choosing protein

• Ensure each serving gives about 15-30 g of protein and sufficient leucine/BCAAs.
• For plant-based powders, check the label for a blend of sources to ensure you’re getting a full amino-acid profile.
• If you have dairy issues or lactose intolerance, pick whey isolate (lower lactose)
• Always read ingredient lists - choose powders with minimal additives, avoid excessive sugars, and check for allergens.

 

Which is better?

Experts agree that there is no one-size-fits-all solution when it comes to protein supplements. While whey protein offers a slight advantage for rapid absorption and muscle building, plant protein wins on digestion, versatility and diet-friendly credentials. The best choice depends on your individual goals, dietary restrictions and how your body tolerates each option.

 

"Your genetic blueprint determines how efficiently you metabolise dietary protein, which amino acids your body prioritises, and when your muscles are most responsive to protein synthesis," shares Sid Das, Sid Das, co-founder of eGenome, a predictive health technologies firm.

 

If you’re vegan, lactose-intolerant or favour plant-based diets, a well-chosen plant protein works very well. If you’re focused on maximum muscle gain and have no digestive issues with dairy, whey remains an excellent choice.

 

Whichever you pick, remember: supplements support, but do not replace a sound diet, consistent strength training and proper rest, says Dr Buryok.   

More from this series:

• From muscles to immunity: Why protein is important for your health
• Are you getting the right amount of protein for your body's needs?
• Protein overload: Why eating more isn't always better for your body
• What two boiled eggs a day can do for your strength, focus, and health
• Getting enough protein as a vegetarian is easier than you think: Here's how
• Protein on a budget: Everyday foods that outperform protein bars
• High-protein diet isn't always better: Here's when it turns risky
• Should you try protein coffee? Experts decode the popular health trend

 

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This report is for informational purposes only and is not a substitute for professional medical advice.