Plant v.s. Animal protein powders: protein quality, risks and which one YOU should be supplementing

1. What are protein powders?
2. Why would you want to use protein powder?
3. Different types of protein powder
   1. Animal-based protein powders
   2. Plant-based protein powders
4. Mixing protein powders: the good, the better and the best?
5. Risks of Protein Powder use: Why you should check the label twice
6. Conclusion: Plant v.s. Animal-based protein powders: which is best?

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Protein powders are what keep the fitness community going and growing. If you want to build muscle, you need protein, and getting more of it into your diet by using protein powders is a very effective way to go about this. 

But what type of powder should you be supplementing? And what is the best protein powder?

This blog post will walk you through all you need to know to answer this question for yourself. It’s a little on the long side, but definitely worth it if you’re concerned about how to make your fitness and health optimal with protein supplementation.

What are protein powders?

Protein powders are concentrated sources of protein extracted from animal or plant-based foods, such as dairy, eggs, soy and rice, to name but a few.

Protein powders are sold under three common forms:

• Protein concentrates: supply 60-80% protein, the remainder is fat and carbs. Produced by extracting the protein from the whole food source by using heat and acid or enzymes.
• Protein isolates: supply 90-95% protein. A subsequent filtering process removes excess fat and carbs, making the protein more concentrated. 
• Protein hydrolysates: further heat and acid/enzymes are applied which causes the bonds between amino acids to break and results in a quicker absorption of the protein into your body and muscles. 

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Why would you want to use protein powder?

Protein powder for building muscle, improving overall body composition and reaching your necessary protein intake

Protein powder consumption has been shown to be effective in building muscle, losing fat, and improving overall body composition. Also, if you have a plant-based diet or have trouble absorbing protein out of your diet (which happens when aging), protein powder supplementation can help you reach your necessary levels of protein intake – which is essential for preventing muscle breakdown and promoting longevity. 

Benefits of protein powder with different types of exercise

Protein powders are commonly taken by athletes who perform resistance or strength training. Research is very clear about their benefits following these forms of training on muscle protein synthesis – or in other words, building muscle – and muscle recovery [1, 2, 3].

Despite less research and practice being undertaken in the field of endurance training, there is also evidence that protein supplementation aids in building muscle as well as muscle recovery in endurance exercise [1, 2].

But do I really need to exercise to reap the benefits?

In general, if you want to build muscle, you have to regularly exercise while taking in protein to reap the most benefits. 

The reasoning behind this is that if you eat more protein while staying sedentary, this protein will be used for bodily functions like cell repair, rather than for building muscle. It’s as if you want to build a house and you’ve got all the tools and builders to do so, but forget to give them the instruction to build. The tools aren’t going to build the house by themselves. 

This line of reasoning also accounts for building muscle: you need to exercise so that the protein you ingest will be recruited for building your muscles, and not solely for other metabolic processes in your body.

The people who don’t need to exercise to reap the benefits

For a specific subset of individuals, just supplementing in protein can lead to an increase in muscle building, all exercise left astray. This depends on whether your protein intake is adequate to start with. If your daily protein intake is sufficient (I’ll be making a blog post on how much protein you should be taking a day in the near future), then you’re not part of that group. 

However, if you eat too little protein or your body cannot absorb it efficiently – which is the case with aging and therefore in all elderly individuals – then yes, you’ve become a group member. 

If you eat too little protein and/or are an elderly individual you are likely to experience sarcopenia (or the progressive loss of muscle with age), which can lead to paining health adversities such as physical disabilities, poor quality of life and even death. Simply eating protein in this case, will lead to muscle building. Also, very light to moderate exercise like a walk or stretching may already drastically improve the absorption of protein into your muscles, thereby contributing to the prevention of sarcopenia and a longer, healthier life.

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Different types of protein powder

Before pinpointing the different types of protein powder and their benefits and drawbacks, let’s walk through the basics of protein quality. The quality of a protein is important to acknowledge because it appears to play a key role in the extent of muscle growth following resistance exercise. This is important to know in order to understand the rest of this post, so stick with me for a quick bit of theory.

Protein quality can be assessed by looking at protein availability and amino acid profile. 

Protein availability and amino acid profile

A protein is considered highly bioavailable (available to the body) if it’s easy to digest, absorb and – after conversion into its constituent amino acids – build into other proteins.

Proteins are made out of amino acids, of which some your body can synthesize and others it cannot. The ones which you cannot synthesize, but do need for survival, are called essential amino acids (EAAs). Among these are branched-chain amino acids (BCAAs), which are of crucial importance to your muscles. Leucine is the most anabolic (muscle-building) BCAA. 

A protein is considered complete when it has enough of each EAA (in proportion to its overall amino acid content). 

If a protein has both a high bioavailability and a complete amino acid profile, it’s referred to as a ‘high-quality protein’. 

So a rapid digestion rate and a high and complete BCAA content (including namely high levels of leucine) are two primary factors for increasing muscle protein synthesis following resistance exercise. 

Now that the basic concepts are clear, let’s tackle the different types of protein powders and their characteristics. 

Animal-based protein powders: whey, casein, milk, beef and egg

Whey protein powder

Whey protein is a protein source derived from milk. It is the most studied and well-known protein, is very fast to digest and has been shown to be the most effective protein for muscle protein synthesis. Whey is a very high-quality protein and is high in leucine (the most anabolic BCAA).

Whey powder has various levels of processing that affect how concentrated the protein is and how quickly it is absorbed. The different forms of whey protein, in order of increasing quality (and price), are: 

• Whey concentrate
• Whey isolate
• Whey hydrolysate

The latter – whey hydrolysate – is absorbed more rapidly by the body, thereby increasing insulin levels more than other forms of whey, leading to an increase in muscle protein synthesis. Whey hydrolysate may also be less allergenic than other forms of whey, and easier to digest (lower risk of bloating due to lower lactose content), although its taste is a little less pleasant (more bitter).

To conclude, if you’re more of a beginner, whey concentrate may be a more affordable while sufficient option. If you’re looking to build muscle quicker and with less calorie intake, or you have a bit of a weak gut, isolate or hydrolysate are your catch, depending on the stance of your wallet. 

Casein powder

Casein is the second most well-known protein powder supplement, derived – just like whey – from milk. It’s also a complete protein but has less EAAs (essential amino acids) – notably leucine (the most anabolic BCAA) – than whey, and is thus of less high quality.

The different forms of casein, in order of increasing quality (and price), include: 

• Casein
• Micellar casein
• Caseinates 
• Casein hydrolysates

Micellar casein is a slow-digesting protein, while caseinates and casein hydrolysates are fast-digesting proteins (similar to whey), and therefore lead to a greater increase in muscle protein synthesis than micellar casein (still inferior to that of whey though).

Nevertheless, casein’s slower rate of digestion has one lucky advantage: it allows for a slower rate of muscle protein breakdown due to the gradual, steadier exposure of its amino acids to your muscles.

TIP: casein powder is harder to mix smoothly into a protein shake, so rather opt for casein protein puddings, bars or even muffins. 

Milk protein powder (whey + casein)

The protein in milk is divided in two main categories: whey protein (which is the water-soluble part) and casein (which is the curd – coagulated milk part). Milk protein is a blend of 80% casein and 20% whey protein (in cheese, the more solid the more casein).

Usually, either whey protein or casein make up a protein powder, since you might as well drink milk instead of milk protein powder. However, blends with different percentages of whey and casein are also available. 

Want to know more about which protein you should choose – whey, casein, or both?  Read this blog post in which I break down both proteins with research and compare them in terms of effectiveness and health.

Beef protein powder (collagen)

Beef protein powders are a tricky type of protein supplement. You may assume they’re made of beef muscles, but this is not the case: most are actually made from collagen boiled from the animal’s bones, skin and other connective tissues. This is often misleadingly interpreted as a high quality protein, but is mostly used in protein powders since it is cheaper to make than other animal-based protein powders. 

Collagen isn’t a complete protein. It’s rich in glycine and proline but poor in BCAAs, meaning it’s not very efficient for building muscle.

Nevertheless, collagen is far from being useless. It’s an extremely immune-system friendly protein source and promotes energy production, building healthy DNA, digestion, detoxification, the building of joints, tendons, skin, cartilage, nails, hair, and organs. All these functions make it a popular supplement for anti-aging and longevity. Also, collagen offers a convenient way to get protein into your body without causing a spike in blood glucose levels, different to most other protein supplements.

To conclude, collagen (or beef protein) is the perfect option for people who experience gut discomfort and inflammation from other animal or plant-based protein powders, or people who want to supplement on protein to reach their daily requirements and aren’t focused on building muscle.

Collagen can also be taken next to other protein powders, for an extra protein boost and general health (more about this later).

Egg protein powder

Egg protein powders are made out of dehydrated egg-whites (the yolks aren’t used). Egg-white is a complete protein, meaning it comprises all nine EAAs in adequate amounts. It is second to whey in its leucine content (the most anabolic BCAA). 

However, egg-white protein – if taken alone – does not seem to have any positive effect on muscle, it has to be consumed together with other nutrients in order for it to be effective. A recent study comparing the effect of supplementing either egg-white protein or whole eggs (egg-white + yolk), correcting for the total amount of protein, found that whole eggs were significantly better in promoting muscle protein synthesis after exercise in trained men. This suggests that you can best either take egg-white protein together with a meal or shake, or simply eat an egg or two following your workout. 

To conclude, egg protein may be a good choice for you if you want a complete protein powder but are sensitive to milk-based protein powders like whey or casein. It is also less expensive than whey isolate or hydrolysate, although usually more expensive than plant-based protein powders as well as whole eggs – which may already do the trick.

Plant-based protein powders: soy, pea, rice, and hemp

Soy protein powder

Soy protein powder is made from soybeans: they are hulled, dried and then grinded into flour. Soy flour contains about 50% protein, thus it is often processed further into either soy protein concentrate (70% protein) or isolate (minimum 90% protein). 

Soy protein is a close-to-complete protein source: it contains all nine EAAs, but one of them – methionine – in insufficient quantity. It’s a fast-digesting protein, similar to whey (though slightly less fast) and faster to digest than casein. 

Research has shown soy to be less effective than whey and slightly less effective than casein in promoting muscle protein synthesis after resistance training, although the latter remains controversial in some studies [1, 2, 3, 4, 5, 6]. The fact that soy leads to less muscle building is probably linked to its lower leucine content together with its slightly lower digestibility rate [1]. 

When compared to plant-based proteins though, soy is the most effective in promoting muscle protein synthesis.

Pea protein powder

Pea protein is made out of yellow split peas. These are legumes which means pea protein is not only high in fiber but is also a near-to-complete protein: it contains all nine EAAs, only methionine in insufficient quantity – just like soy. Pea protein is particularly rich in BCAAs (has higher amounts than either milk or soy protein), and seems to be absorbed more slowly than whey protein but faster than casein.

While studies are limited, pea protein has been found to increase muscle thickness, strength and performance as efficiently as whey, especially in untrained individuals. This may be because both proteins are rich in BCAAs, which play an important role in muscle protein synthesis. However, this is one study only and more high-quality research is needed in order to confirm these results. 

Rice protein powder

Rice protein results from the treating of brown rice with enzymes that cause the carbohydrates in the rice to separate from the proteins. Most rice protein is made from brown rice, as it has a higher protein content than white rice (5g v.s. 4g per cup/120g).

Rice protein is nearly a complete protein: it contains all EAAs, only lysine in insufficient quantity. It has higher levels of methionine than most other plant proteins. Note that rice protein actually has more grams of protein per calorie than whey, and it has higher amounts of BCAAs than whey for 2 out of the 3 BCAAs (isoleucine and valine, while for leucine it rates lower by only 0.5%). 

While research on rice protein is limited, one study demonstrated that it leads to similar changes in body composition, muscle strength and recovery compared to whey protein, in young healthy men. However, this study used no control group, meaning they didn’t compare the effect of supplementing either whey or rice protein with no supplementation at all. This entails that we cannot check whether the effects found are due to the protein supplements or due to other factors, such as the limited duration of the study. Importantly, research on rice protein is very limited and more studies are needed in order to come to concrete conclusions about the effectiveness of rice protein for muscle building. 

TIP: rice protein powder can have a fairly bitter taste, therefore prefer mixing it with sweet fruit and yoghurt, kefir or plant-based milk in a smoothie bowl or shake. 

Hemp protein powder

Hemp protein powder is made from ground hemp seeds. Hemp protein contains all EAAs but is not considered a complete protein as it has very low levels of lysine and leucine. Due to this and specifically due to leucine being key for muscle building, hemp protein is much less popular than other protein powders. Nevertheless, hemp protein isolate is easier to digest and has a higher total proportion of EAAs than soy protein isolate. Also, it has been found to reduce fatigue and augment the immune response in swimming mice.

No research has yet compared hemp protein to other forms of protein in terms of muscle building. Despite this fact, hemp seeds are known as a ‘superfood’, as they are high in not only protein, but also fiber, vitamins, minerals and contain an optimal ratio of omega-6 to omega-3 fatty acids. So while you may be sceptical about buying it in the form of a protein powder, simply buying the seeds is already a great addition to your diet and an extra protein boost (>3g of protein in 1 tablespoon). 

TIP: hemp protein has a rather earthy taste to it, causing some people to prefer it mixed with enough sweet fruit in either a shake or a smoothie bowl. Sprinkle hemp seeds over a smoothie bowl, a salad, or a curry. 

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Mixing protein powders: the good, the better and the best?

Mixing plant-based protein powders: the key to effectiveness 

By now you may have noticed that most plant-based protein powders contain lower levels of certain essential amino acids (EAAs), which hinders their effectiveness.

This means that far-out the best option when supplementing plant-based proteins for building muscle is to COMBINE THEM. This way, the deficiencies of one protein type can outweigh the deficiencies of another, leading to a complete EAA and BCAA profile for the best muscle building results. 

Consider the example of leucine, backed up by research:

The leucine threshold hypothesis states that a certain intracellular leucine concentration is needed in order to robustly increase muscle protein synthesis (to the level of whey protein). Research shows that adding leucine to a protein blend in order for it to reach the quantity deemed necessary for optimal muscle protein synthesis, actually leads to optimal muscle protein synthesis [1]. 

Thus, plant-based proteins can be as effective as whey in muscle building if leucine is added, or different plant-based proteins are combined in order to reach an optimal leucine concentration. For instance, the amino acid profile of a 70:30 pea:rice protein blend is similar to that of whey. Due to this, pea and rice protein are the most common vegetarian protein combination.

Also, plant proteins tend to be digested more slowly and have a lower absorption rate than animal proteins. This is due to their high levels of fiber, glutenin and proteolytic enzyme inhibitors (molecules that inhibit enzymes that break down proteins). This may limit the extent to which the amino acids they provide can be used by your muscles following exercise. 

One study found a solution to this: a pea-rice protein blend ingested with supplemental digestive enzymes increased the digestion rate of the plant-based proteins to a similar rate as that of whey protein. Furthermore, other new ways of processing are currently being researched in order to improve the functionality of plant-based proteins.

To conclude, an optimal EAA content together with digestive enzymes offer plant-based protein blends the potential to be as effective as whey in promoting muscle building. The potential is there, only the research still lags behind. 

Combining animal and plant-based proteins: the holy grail of muscle growth?

And what about combining the two? It seems that it’s not only important that a protein be complete, but also that the release of its amino acids into the blood circulation be timed. Three different studies [1, 2, 3] found that a timed release of amino acids is associated with greater muscle protein synthesis rates and gains in lean body mass. 

One review looked at the different mechanisms of whey protein, casein and soy protein. They observed that while rapidly-digested proteins like whey stimulate muscle protein synthesis best, this is associated with high amino acid oxidation rates which seem to have a negative effect on protein retention over time. On the contrary, when a slowly-digesting protein like casein is consumed, immediate muscle protein synthesis is lower but oxidation rates are attenuated and the delivery of amino acids to the muscle is prolonged. Soy protein’s digestion rate (and thereby also muscle protein synthesis and oxidation rates) lie in between those of whey and casein. 

Thus, the researchers hypothesize that taking a blend of whey, casein and soy protein would be an optimal formulation as the soy protein could bridge the gap in amino acid release between whey and casein. This means that the soy protein would extend the time period of high levels of amino acids in the blood, which would allow the muscles more time to take up these amino acids. So combining all 3 proteins would prolong total digestion time, consequently increasing muscle protein synthesis.

To conclude, it’s not the source of the animal or plant protein that seems to improve muscle building, but rather the combination of slow, intermediate and fast-digesting proteins that will do the trick. The key here is the combination of complementary proteins, whether defined by EAA/BCAA profile, bioavailability, or digestibility rate.

Why combining or alternating protein powders is crucial to your health

Mixing up protein powders is not only important for muscle building effectiveness, but also for your general health. When taking any kind of protein powder, it is crucial to balance out the amino acids you’re taking in. Let’s look at a food example to understand why this is important. If your diet would comprise of fruit and fruit only, would that be healthy? Common sense knows that the answer is no. If you’re only eating fruit, you’re basically just getting sugar and fiber and nutrients, but chances are you’re completely missing out on protein. 

While everyone will agree that fruit is very healthy, a diet with only fruit is not. The same accounts for your amino acid profile. If your body gets heaps of one type of amino acid and not enough or significantly less of others, it won’t be healthy. Research shows that preventing these unbalanced amino acid profiles may provide benefits such as an acid-base balance, growth hormone release, enhanced muscle blood flow or immunity (by combining whey, casein and soy protein for instance), and seems to be an important factor in promoting longevity.

A certain protein powder will usually be especially rich in one or two key amino acids while having lower levels of others, so it’s important to balance out the amino acids like this: when you’re taking big quantities of methionine (which you’re doing if you’re supplementing a few scoops of protein powder every day), make sure to balance that out with glycine (collagen is perfect for this). 

So alternating protein powders and collagen (either in the form of beef protein powder, collagen supplements or food like bone broth) between different meals is a good idea. You can also alternate different protein powder types, or combine animal and/or plant-based proteins, as these often have complementary amino acid profiles.

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Risks of Protein Powder use: why you should check the label twice 

Up to now, only the positive effects of protein powders have been mentioned. There are, however, some risks associated with their consumption. Several of these risks are true for all types of protein powder, no matter their source (comment below if you’re interested in a detailed blog post about all the health dangers of protein powders!). I would also like to stress the importance of not overloading on protein powders (in this blog post I explain why, as well as how you can manage your protein consumption to promote longevity). 

Aside from the general health risks, other risks are proper to the plant or animal-based nature of the protein supplement itself, explained below. 

Risks of animal-based protein powders

Animal-based protein powders have been linked to a list of health risks and adversities. Whey protein consumption in particular has been found to be highly insulinogenic, which on the one hand helps with muscle building, but on the other hand can lead to insulin resistance which in turn is implicated in many diseases such as acne, heart disease, Polycystic Ovary Syndrome (PCOS), Alzheimer’s, Myopia and various Cancers. 

In fact, three different studies looking at either teenage athletes, body builders or adults, found whey to precipitate acne. Concerning cancer, one of the largest studies ever done in human nutrition included 6500 people all over China who were tested for 367 variables over a period of 20 years. This research was coined ‘The China Study’ (which later became a bestseller book) and found that the consumption of animal protein is strongly correlated with a plethora of different cancers as well as heart disease and lymphoma.

Animal-based protein powders have also been labeled as allergenic, inflammatory, and causing endocrine disruption, as there are many hormones and peptides in milk that once consumed, disrupt the course of one’s own hormonal pathways. Recently, whey and beef protein were found to have a negative impact on gut microbiota, pointing at possible concerning implications for immune health too.

Risks of plant-based protein powders

Plant-based protein powders, how good and green they may sound, aren’t spared from a health risk baggage either. The most controversial plant-based protein is soy, as it is high in phytoestrogens which could lead to hormonal disruption and are carcinogenic. With normal consumption, this wouldn’t be much of an issue, but since protein powder supplementation usually requires a higher and daily consumption, it may pose a real problem. It is therefore best to minimize soy protein supplementation, especially if soy is normally a staple food in your diet. Also, the soy that is commercially used is often a non-organic GMO, prompting some individuals to avoid soy for ethical reasons. 

Soy and pea protein are usually very high in salt. This is because salt is used in the process of making these powders, and cannot be washed away completely. Make sure you’re not exceeding your maximum daily sodium intake (2.3g per adult on average, or one teaspoon) by checking the label of your supplement.

Another important risk to watch out for, is the metal content some protein powders have been found to contain. A 2018 study from the nonprofit Clean Label Project tested 134 frequently consumed protein powders and found detectable levels of heavy metals such as lead, mercury, arsenic, and cadmium in virtually all of them, and toxins like bisphenol A. In the long run, exposure to these substances has been linked to cancer, brain damage, heart disease, stroke, and reproductive issues.

While these traces of heavy metals and toxins have been found in all types of protein powders, these were by far the highest in plant-based protein powders, such as rice protein. The reason underlying this is that the rice plant’s roots are designed to absorb silicate in great quantities, as it needs this natural substance to strengthen its stems. Now arsenic compounds are very similar to silicate, causing them to equally be absorbed by the plant. Unfortunately, these metals are widely spread throughout most soils due to pollution. While this is normally not too alarming, a regular protein powder supplementation may make the cumulative quantity of metals a worrisome one. To counter this, alternating or combining protein powders is key (a pea + rice blend for instance), as well as checking the source of your supplements. 

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Conclusion: Plant v.s. Animal-based protein powders: which is best?

Having examined not only the functionality and benefits of animal and plant-based proteins on muscle building, but also their respective health risks, you now have sufficient knowledge to compare them and decide which is best FOR YOU. 

Plant protein v.s. Animal protein: who wins the battle?

Research demonstrates that whey protein together with resistance exercise, accelerates fat loss and muscle gain and reduces muscle soreness in both men and women, whether with or without training experience. These effects aren’t exclusive to whey protein but they are likely to be more effective in whey than most other protein sources per gram. This is because whey is the most high-quality protein, as it has the highest bioavailability and has the richest amino acid profile compared to all other protein sources. 

Casein is on spot number two when it comes to promoting beneficial effects in muscle following resistance exercise. Soy on spot number three, followed by pea and rice protein. For the rest of the list, not enough research has yet been undertaken to establish this. As a result, claims for whey compared to other protein powders should be looked at critically, especially when it comes to mixed protein powders as too little research has been done to know their true effectiveness. 

Importantly, plant-based proteins have the potential of being as effective as whey protein. To achieve this, they need to be combined in order to attain an optimal amino acid profile, and taken with plant-digesting enzymes. These complementary blends exist out there on the supplement market, and can also be home-made. 

So which is best, animal or plant-based protein?

Well, that depends on your personal preferences and which combination of protein powder(s) you pick. 

Too little research has been undertaken on the topic of mixed plant-based proteins and their effectiveness on muscle building compared to animal-based proteins. So whether you choose for whey protein or a plant-based complete protein blend, lies in your personal judgment of the importance of the known health risks associated with each protein powder. 

Plant-based complete protein blends are the perfect option for animal-lovers, vegans, people with milk intolerances or allergies and the health-conscious who avoid antibiotics and hormone disruption in their diet. If you are in this category, you do not need to worry about these plant-protein blends being too low in effectiveness and therefore not worth the effort or the money. Research has shown their potential when combined, and further research is on its way. 

Personally, I would opt for the plant-based complete protein blends, as these seem to carry less health risks. Not as many gut issues are linked to these, no hormonal disbalances (except for soy, which I – for that reason – wouldn’t include) and no clear risks of long-term metabolic disease associations. 

So, which protein powder(s) are you going to choose? See this link for a breakdown of the best one out there (also my personal favorite).

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Stay tuned for my next blog post: Whey Protein v.s. Casein: Which is Best? THE VERDICT