Vegan Protein Powder Vs. Whey Protein - Which is better?

When it comes to protein powder, plant proteins are often called out as being inferior to animal proteins, however this is a very black and white outlook that’s fundamentally inaccurate. In fact, plant proteins can be just as good, if not better than whey protein. So, what’s the lowdown on vegan protein powders and how do they compare?

Understanding amino acids

One of the biggest misconceptions about plant-based protein is that it doesn't offer the same quality of protein as animal-based sources like whey. While it’s true that some plant proteins have incomplete amino acid profiles (amino acids are the building blocks of protein), to fix this simply requires blending complementary plant protein powders to create a complete protein profile.

For example, pea protein is rich in branched-chain amino acids (BCAAs), which are crucial for muscle repair and growth, and brown rice protein is often paired with pea protein to ensure that all essential amino acids are included (as with our Accelerate powder).

When these plant proteins are combined in a high-quality blend they strongly compete with whey, providing all nine essential amino acids (EAAs) - the building blocks your body needs for muscle recovery and overall health.

Muscle recovery

There is an abundance of research that proves the effectiveness of plant protein powder on improving athletic ability, including muscle strength, endurance performance, and muscle protein synthesis (the muscle repair process).

In fact, studies have demonstrated that people who use plant protein powders can achieve the same results as those using whey protein, effectively fuelling workouts and supporting muscle recovery. Take a study by Van Der Heijden et al. as an example. It concludes that plant protein blends stimulate post-exercise protein synthesis rates equivalently to whey. Nichele et al. also found that plant proteins can be nutritionally adequate alternatives to animal proteins in stimulating muscle protein synthesis (MPS) and supporting muscle mass. Similarly, Kersick et al. noted that consuming an effective dose of plant-based protein can lead to similar favourable changes in amino acid uptake, MPS rates, and exercise training adaptations as those observed with animal proteins, such as whey.

Key considerations when choosing a protein powder

So, a quality plant protein blend is a great choice. However, when it comes to choosing a protein powder to support your post-run/workout recovery, you shouldn’t just consider whether it’s vegan or whey-based. Other considerations should include:

Protein content per serving

Look for a protein powder that provides an adequate amount of protein per serving, typically over 20 grams otherwise the muscle repair process won’t kickstart.

Digestibility

Choose a protein that is easy to digest, especially if you have any food sensitivities or digestive issues. You certainly don’t want to feel bloated or be cramping at the start of a run after taking a protein shake earlier that day. Whey protein, for example, may cause bloating or discomfort in some people due to its lactose content, so a plant-based protein might be a better choice.

Ingredients list

Check the ingredients list for any unnecessary fillers, artificial sweeteners, preservatives, gums or colourings. These can cause GI issues and other health problems. It’s best to opt for a protein powder with a clean, short ingredients list with natural sweeteners such as stevia over artificial ones like aspartame or sucralose.

Sustainability

Plant-based proteins generally have a lower environmental footprint compared to animal-based proteins like whey or casein. Also, how is the protein packaged? Does the provider use recyclable packaging?

Final words

Plant protein powders are effective for muscle repair and recovery - and often come with additional health and sustainability benefits. Whether you're looking for a more digestible option, want to avoid unnecessary additives, or want to make a more eco-conscious choice, plant protein powders provide a highly effective alternative to whey to help you to recover faster and become a stronger runner.

So, the next time you reach for a protein powder, consider choosing a high-quality plant-based blend such as our Accelerate protein powder. Your muscles, gut, and the planet may well thank you for it!