Plant Protein vs. Whey: Which One Helps Build Muscle Faster?

Walk into any gym, and you will hear people talking about protein. In fact, all fitness enthusiasts who lift weights or are working on their physique know that protein is the holy grail of muscle building. However, when it comes to human intake, the debate between whey protein v/s plant protein is eternal. So, which one can help you bulk up faster, and does it even really matter? Well, the answer is yes! So, without further ado, let’s break it down in a way that actually makes sense. We promise no complicated jargon, just straight facts. 

What’s the Deal with Whey and Plant Protein?

A healthy adult requires around 0.8 grams per kilogram of body weight. 
Protein is essential for muscle repair and growth, and both whey and plant-based proteins do the job. However, they come from different sources, and that affects how they work in your body.

• Whey protein is typically derived from milk, which is why it is considered a complete protein, which means it has all nine essential amino acids that your body needs. Besides, in the debate between whey protein v/s plant protein, whey wins because it can be digested quickly and is high in leucine, an amino acid that kickstarts muscle protein synthesis (the process that helps your muscles repair and grow).
• Plant Protein, on the other hand, is derived from sources like peas, brown rice, soy and hemp. While some plant proteins like soy are complete, others may lack certain amino acids, which is why many plant-based protein powders have to blend multiple sources to ensure a balanced amino acid profile. 

Which One Helps You Build Muscle Faster?

Muscle growth happens when your body repairs and rebuilds muscle fibres after exercise. This process is called muscle protein synthesis (MPS), and the right kind of protein fuels it.

• Whey protein works brilliantly when it comes to MPS because it’s rich in leucine, the amino acid responsible for triggering muscle growth. Around 2.5 grams of leucine is needed to signal the mTOR (mechanistic target of rapamycin) pathways, which is enough to maximize MPS, and whey can provide that.
• Plant proteins have less leucine, but that doesn’t mean they’re useless. To match whey’s muscle-building power, you might just need a higher dose of plant protein or a blend that combines pea and rice proteins for a better amino acid profile.

Absorption Rate: Fast vs. Slow

• Whey protein digests quickly, which makes it an ideal post-workout option when your muscles are screaming for nutrients.
• However, plant protein takes longer to digest, which means it provides a steady release of amino acids over time. While this isn’t a bad thing, it may not give you the immediate post-workout spike that whey does.

Which One Should You Choose? 

Our verdict is whey. If you want faster muscle recovery, need a quick-digesting protein after workouts and are not lactose intolerant, whey protein should be your pick. Looking for the right whey protein to complement your fitness regimen? Find tried-and-tested top-rated whey proteins only at Nutrabox.