Whey protein powder contains lactose, a common food sensitivity. Ultimately, the best way to know if a protein powder contains a good amount of protein - 20–30 grams per serving - and an optimal combination of amino acids is to read the nutrition label. Plus, only soy protein powder is considered complete ( 3).Ĭonveniently, some manufacturers combine multiple plant proteins in their products to ensure they contain all essential amino acids and BCAAs. Plant-based powders typically contain fewer BCAAs than whey powders. The protein content of plant-based protein powder depends on which plant it’s made from. It also contains leucine, isoleucine, and valine, which are branched-chain amino acids (BCAAs) important for muscle building ( 4, 5). Whey protein powder is considered a complete protein since it contains all nine essential amino acids - the building blocks of protein. Typically, whey and plant-based protein powders contain similar amounts of protein, with the average product providing 20–30 grams per serving. Since they’re made entirely from plants, plant-based protein powders don’t contain dairy or lactose, which makes them a good option if you follow a vegan diet or are lactose intolerant. Depending on the brand, a powder may be made from one type of plant or a combination of plants ( 3). Plant-based protein powders are derived from various types of plants - commonly brown rice, pea, soy, and hemp. Due to processing differences, whey protein isolate contains less lactose than whey protein concentrate ( 1, 2). Since whey protein powder is made from cow’s milk, it contains a milk sugar called lactose. The remaining protein is then spray-dried into a powder ( 1, 2).
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Once the liquid has been collected, carbohydrates, fat, water, and other components are removed. Most whey protein powders are isolated from whey, a milky liquid byproduct from cheese making. There are many similarities and differences between plant-based and whey protein powders.