Three of the most popular protein powders on the market include whey, soy and hemp varieties. Each comes in various flavors and overall protein composition, but there are several differences between the three. The biggest difference between the three protein supplements is the source from which each originates. Knowing this information, you can better choose one that fits your dietary needs.
Source
Whey protein powder is derived from cow's milk and is a byproduct of the cheese-making process. Soy protein, on the other hand, is derived from soybeans. Soybeans are one of the only types of plant-based foods that are a complete protein source, meaning they contain all of the essential amino acids the human body needs but can't produce on its own. Hemp protein is also a plant-based complete protein source derived from hemp seeds. Soy and hemp protein powders are an ideal choice for vegetarians or those with severe milk allergies.
Muscle Building
Sommer Robertson of Bodybuilding.com says whey protein is superior to other protein powders when it comes to post-workout muscle-building drinks. She says it's 31 percent more effective at helping you build muscle compared to soy. A 2009 study conducted at McMaster University supports these findings saying that whey protein is more effective at stimulating muscle protein synthesis. Hemp protein contains less overall protein compared to whey at about 50 percent per serving, according to Robertson. So, whey contains more muscle-building proteins compared to hemp powders as well.
Heart Health
Some whey protein varieties, primarily cheaper/lower quality choices, contain a lower level of whey and a higher level of fats and dietary cholesterol. This makes lower-quality whey protein inferior to soy and hemp protein when it comes to heart health. Matt Weik of Bodybuilding.com says soy protein contains isoflavones, which have been found to support healthy cholesterol levels. Hemp powders contain a healthy amount of omega-3 fatty acids, which have also been shown to promote heart health.
Absorption
Whey protein is the fastest-absorbing of the three types of protein powders, meaning it reaches the muscle tissue fast and efficiently. That makes whey protein a superior choice for post-workout consumption when muscles need protein fast for recovery, growth and maintenance. Soy and hemp do not absorb quite as fast or efficiently as whey; however, both are effective at maintaining a steady supply of protein to your muscles throughout the day. This makes these plant-based powders ideal for a morning drink, between-meal snack or even as a post-workout alternative drink to whey.
References
- Bodybuilding.com; Pick Your Perfect Protein Powder; Sommer Robertson
- Journal of the American College of Nutrition; The Role of Milk- and Soy-Based Protein in Support of Muscle Protein Synthesis and Muscle Protein Accretion in Young and Elderly Persons; S.M. Phillips, J.E. Tang, and D.R. Moore, Aug. 2009
- Bodybuilding.com; What Type of Protein Is Best for You? 7 Forms get Broken Down!; Matt Weik
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