Plant-based vs whey protein: What should be in your shaker?

Walk into any gym or scroll through fitness TikTok, and you’ll see the one constant in every post-workout routine is a protein shake. But the one question that perpetuates confusion—plant-based or whey protein? Both have their justification, hype, and benefits, but if you're trying to determine which one actually belongs in your gym bag, let's get this argument settled.

What is whey protein?

Whey protein is essentially the original protein source. It is derived from milk during the cheese-making process and contains all nine of the essential amino acids, making it a complete protein source.  Whey protein is well-absorbed, supports muscle recovery, and is typically the first option for anyone interested in gaining weight or building strength. It is smooth, blends easily, and tastes like dessert in a shaker bottle. 

The downside is that, being derived from dairy, it is not suitable for everyone, meaning it may cause bloating, gastrointestinal discomfort, or skin breakouts for individuals who are lactose intolerant or are sensitive to dairy. 

Plant-based protein is the current fan favorite for those attempting a more wholesome and sustainable lifestyle. (Credit: Freepik)

What is plant-based protein and how does it compare to whey?

Plant-based protein is the current fan favorite for those attempting a more wholesome and sustainable lifestyle.  Plant-based protein comes from plants or foods, which are conveniently dairy-free, and easier to digest, and any who follows a vegan diet should stick with plant protein. 

 While some plant proteins' single-source usage may not contain all the needed amino acids, a lot of the new blends are complete proteins, and can stack up nutritionally against whey. The flavor has improved as well, with most plant proteins avoiding that chalky or bland undertone. Moreover, it will generally be produced less environmentally harmful. 

Although whey wins when it comes to speed of absorption, plant-based protein wins overall for inclusivity, better digestion, sustainability, and being just as effective when blended properly. (Credit: Freepik)

Which one is better for you?

Although whey wins when it comes to speed of absorption, plant-based protein wins overall for inclusivity, better digestion, sustainability, and being just as effective when blended properly. It has the best long-term benefits for your body and the planet.

So, if you're looking for a protein to meet your fitness goals and reflect your lifestyle values, plant-based is the clear winner.

Your protein should fuel both your grind and your glow-up, and plant-based is doing both!