Whey -VS- vegan Protein: Which is Better For Building Muscle?
The Ultimate Championship Fight: WHEY Protein-vs- VEGAN Protein
When two heavyweights are about to fight there is always big lead up to who is better, which one has the overall advantages, and which one will be declared the winner. I remember growing up with Hulk Hogan -vs- Andre the Giant, Mike Tyson -vs- Evander Holyfield, Canelo -vs- Crawford, and more recently Jake Paul -vs- Mike Tyson...ugh.
There were talk shows debating who would win, how they would win, and how long the bout would last.
When it comes to fitness there has always been the back and forth between the "WHEY" believers and the "VEGAN Elite" of which one is better for muscle growth, recovery, and adaptations.
In this evidence-based review I will hopefully put an end to some of the debate, but let's first break down the comparisons and differences between the Animal/Whey and Plant Protein:
WHEY PROTEIN:
1-Bi-Product of Cheese (Liquid)
2-Two Forms: Isolate and Concentrate
3-Complete EAA's and Leucine (Biosynthesis)
4-Cost Less
5-Better for Growth
VEGAN PROTEIN:
1-DNA is different than animal
2-Needs Leucine Supplementation (typically 25% less)
3-Not Complete Essential Amino Acids (9 total)
4-Quinoa, Soy, Tofu only complete EAA's
5-Cost is More, due to needing more for EAA/Leucine
6-Lacks Creatine (plant protein in general)
7-Need more consumption to duplicate Whey/Leucine and stimulate MPS (muscle protein synthesis).
THE DATA THAT BACK UPS SOME OF MY CONCLUSION:
The three most recent meta-analysis studies don't put t0 rest which is best for growth and recovery. One study shows that Vegan and Whey produce similar results, the other shows that younger adults exhibit comparable MPS responses regardless of protein source (older adults have thresholds/keep reading), and the final one shows that both whey and plant can support similar muscular adaptations if total daily protein is sufficient.
My Recommendation:
Anyone who is analyzing any study, especially the first one that is linkable below, is to do your own research as well. This study has the "Animal Leucine" content higher than the Whey content (1.1 vs 1.0). Based upon previous studies and general knowledge, Leucine is the main signaling factor in Muscle Protein Synthesis or the "Biosynthesis" for anabolic signaling to occur.
If Leucine content is identical (vegan -vs- whey), then you will ultimately have identical results (the final study confirms). If Leucine content is not identical, which is typically the case with Vegan Protein Sources, then you won't have same identical results.
Always check your labels, check your research, and get your Essential Amino Acids to fully complete the anabolic process.
The CAVEAT:
Neither Whey or Vegan protein promote connective tissue adaptations, and both aren’t totally sufficient enough for post workout recovery due to rapidly processing and all of these were acute studies, not long term.
Whey also will spike insulin levels, but not blood glucose on an empty stomach.
BEST PRACTICE: Whole Foods for pre or post recovery and if in a crunch, "WHEY" is superior within the first few hours of muscle protein synthesis. This is due to the higher leucine content which stimulates MPS longer and starts the anabolic signal process.
FINAL THOUGHTS:
If you primarily eat plant-based foods or protein to meet your daily targets, then you might need to do a little more planning. This doesn't mean that plant-based protein is inferior to animal proteins; it just means that you might need to eat more to meet your daily needs or fortify plant proteins with additional leucine supplementation, and supplement creatine as well due to vegan protein being completely insufficient (see my previous creatine study and sign up to get more studies just like this).
Most recent studies show evidence suggesting that plant-and-animal based proteins can support similar muscular adaptation, provided daily protein intake is sufficient. That being said, older individuals who primarily have plant-based diets may benefit from consuming slightly higher doses of plant protein or supplementing leucine to optimize the anabolic response.
Bottom Line (In My Humbled Opinion):
My heavyweight champion…WHEY/ANIMAL although the studies are compelling.
This is due to the manipulation of the leucine content in the first study and the fact that you conceivably need to essentially supplement additional leucine, and creatine due to plant-based insufficiencies.
-Jesse
Disclaimer: Sharing a study in NOT an endorsement. You should read the original research yourself and be critical.
