Is whey protein really superior to plant-based protein powders for building muscle?
It’s a claim that still pops up constantly in fitness spaces: that whey protein is the “gold standard” for muscle growth, while plant proteins are somehow inferior.
In this mini solo episode, I break down the science behind this belief and explain why the research does not support the idea that whey protein is better than plant-based protein powders for building muscle.
This episode was inspired by a rec...
Is whey protein really superior to plant-based protein powders for building muscle?
It’s a claim that still pops up constantly in fitness spaces: that whey protein is the “gold standard” for muscle growth, while plant proteins are somehow inferior.
In this mini solo episode, I break down the science behind this belief and explain why the research does not support the idea that whey protein is better than plant-based protein powders for building muscle.
This episode was inspired by a recent conversation in a WhatsApp group where someone suggested that whey protein is “better” because of faster absorption, superior amino acid profile, and greater effectiveness for muscle gain.
But when we actually look at the evidence, studies comparing plant proteins like soy and pea protein to whey show no meaningful difference in muscle mass or strength gains when combined with resistance training.
For athletes, gym-goers, and anyone trying to increase protein intake, plant proteins are a perfectly effective alternative without using animal products, and the environmental concerns associated with dairy.
References:
1. No Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance Exercise.
2. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind randomized placebo-controlled clinical trial vs whey protein.
3. Protein and Amino Acid Requirements in Human Nutrition.
4. Acne and whey protein supplementation among bodybuilders.
5. The Effect of Whey Protein Supplements on Acne Vulgaris among Male Adolescents and Young Adults.
6. Milk consumption: aggravating factor of acne and promoter of chronic diseases of Western societies.
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