Whey Protein versus Plant Protein: Which is Better in India?

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

Whey protein versus plant protein – which is best for whom?

As a fitness buff with a decade of training and a UK Fitness Certificate, I delve into the intricate criteria—protein source, processing, absorption, and more. Grass-fed whey takes the spotlight, earning a stellar 4.7 on the comparison chart, while plant proteins like pea and Oziva present viable alternatives. Unveil the nuanced world of protein with me, Samarjit Sinha, as I navigate the intricacies of whey and plant proteins, revealing the ultimate fitness fuel. Explore more in my Protein Powder Review section on Home Gym India.

Whey protein is made by extracting the liquid part from milk. It has all the essential amino acids, and it is the best source of complete protein. But it is very expensive. In this article, we will discuss whey protein versus plant protein. Both are good proteins, but which one is the best?

Go to Whey protein versus plant protein in India for the comparison! And links to protein powder reviews.

Whey Protein versus Plant Protein

Key Takeaways!

  • Whey protein, derived from milk, offers complete amino acids for muscle building but comes at a high cost.
  • Grass-fed whey scores 4.7 in the comparison, emphasizing its source quality and filtration during processing.
  • Hydrolyzed whey is mentioned but noted as a costly option.
  • Plant proteins like pea and Oziva present as alternatives, scoring 3.7 in the comparison chart.
  • Whey protein is recommended for easy absorption, especially post-workout, while whey isolate suits lactose-sensitive individuals.
  • The article, part of “Protein Powder Review” by fitness enthusiast Samarjit Sinha, explores types, benefits, and dangers of whey and plant proteins in the Indian market.

Best whey protein vs Best Plant Protein In India – HEAD TO HEAD

Whey protein versus plant protein in India comparison chart

Here are the criteria on which you should weigh in the protein powder you are choosing. For me, whey wins the race for its bioavailability and no lactose option. If you do not know about your allergies then get whey isolate. This will suit you almost anymore, unless you are a vegan!

In India, for whey protein you can by Myprotein impact whey, Dymatize or ON whey protein. For plant proteins, you can get Pea protein from Myprotein, Oziva plant protein as well.

Whey Protein versus Plant Protein

Source of Protein53
Process of Making!53
Protein per Scoop55
Ease of absorption53
Muscle Building
Total Score4.73.7


Here are the criteria on which I made this chart and data table!

Source of the Protein 

Grass-fed whey proteins are considered as superior to other whey proteins. And yellow pea proteins are considered best when it comes to planting proteins. And depending on the source the prices get high.

Also among the whey, hydrolyzed whey is costly. And among the plant proteins the vegan protein blend is costly.

As far as the source goes, whey is derived from milk and that is the best source to get your proteins from.

[Soy vs Whey protein]

Process of Making!

Even if you are buying a vegan product, be sure to check the labels. Most of the time the factory where they make the stuff also makes whey, soy, egg proteins. And your pack might have some particles in it? Might not be as well, but they do say that as a caution.

Also apart from this, when choosing whey, check for the filtering method. Not all of them keep the nutrients in.

This is a tie, no process is better, and it’s all the same.

Protein per Scoop

In reality, whey protein scoops are of more value. They offer more protein per scoop which is also very digestible. Whereas the plant proteins have too many fibres in them, making them less protein per scoop. But on the other side, that fibre is good for you but while consuming protein powders I would like to focus more on that only.

Whey protein wins when it comes to giving the amount of protein per scoop by a large margin.

[weight gainer vs mass gainer for skinny guys]


Neither of the whey or plant proteins is hard to digest. If you are allergic to milk or have lactose issues, them you should get whey isolate. Other whey variants will give you stomach troubles. For plant proteins, if you are not allergic to hemp or soy, then you do not have much to worry about. Pea and rice allergies are super rare.

Whey isolate proteins have no lactose and is very easy to digest! 

[Benefits of Soy protein]

Ease of absorption

Whey wins, hands down. All whey proteins are your best bet after a workout. They absorb the quickest and reach the muscles to repair them.


Speaking of allergies, many adults suck when it comes to digest whole milk. Thus, whey concentrate might give them some trouble. For them, whey isolate works the best. But if you are consuming vegan plant proteins like pea, brown rice or a blend then you have less to worry about. Most plant-based protein powders have no allergies.

Plant-based protein wins (if you are not interested in consuming high-cost whey isolate) here as far as allergies are concerned.


Whey isolates are really low in calories, so are most plant-based proteins. This is a tie.


Well, when it comes to whey protein, the only nutrients you will get are BCAA and protein. I mean, this is what we want, right. But few might like the extra fibres, vitamins, iron in plant protein. But for me and most probably for you is not a good trait.

You will lose valuable muscle-building protein if you have more fibres, minerals in the scoop. Whey supports muscle growth and whey protein is a complete protein.

Thus, whey protein wins.

Muscle building

Whey wins. Whey provides more protein per scoop. Whey digests easily, whey gets absorbed easily and is more value for money for muscle building.

Make a post or pre-workout shake. Eat as breakfast, whey is the best way to eat some protein daily.

See the below reviews of muscle-building protein powders –

Whey protein vs plant protein for muscle building

Both Whey and Plant Protein are excellent muscle builders, but there are some differences between the two.

Whey Protein is the protein found in milk and has a relatively high Biological Value (BV). BV is a measure of how well the protein is utilized by the body. A higher BV means that more of the protein gets used by the body for muscle growth.

Plant Protein powder has a much lower Biological Value than Whey Protein. This means that the body uses a much smaller portion of the plant-based protein for muscle growth.

There is no doubt about it, whey protein is the best protein for building lean muscle mass


Whey protein vs plant protein for fat loss

Most people are surprised to learn that consuming more protein while dieting will actually aid in weight loss. This is because protein helps your body retain muscle instead of storing it as body fat. In fact, research has shown that muscle retention is increased by as much as 30% when protein is consumed during a diet.

Consuming more protein when dieting also aids in the feeling of being fuller longer, which helps with overeating and the subsequent gain of excess body fat.

Both whey and plant proteins are great sources of high-quality protein for muscle growth and repair, but which one is better for fat loss?

Whey isolate is much lower in calories, and we tend not to get hungry when eating whey protein thus whey is best for fat loss when compared with plant protein.

Plant based protein vs whey protein

Plant protein is made of plant-based foods like vegetables, grains, and legumes. Whey protein is made up of milk proteins found in whey. Whey protein has a higher leucine content than plant protein. This means that whey is more easily digested and absorbed into the bloodstream, which may increase muscle gains.

What is a whey protein?

Whey protein is a type of food supplement made from cow’s milk. It contains high levels of amino acids and other nutrients, such as calcium, magnesium, B vitamins and iron. Whey protein is often sold in powder or liquid form and can be mixed with fruit juice or water for an easy-to-drink shake.

Then you can drink this shake immediately after your workout, and it will start to help repair and build your muscles. What is a casein protein? A casein protein is a type of food supplement made from milk. It contains high levels of calcium and other minerals, such as phosphorus, potassium, and magnesium.

What are the benefits of whey proteins?

The benefits of whey proteins are vast.

It is a complete protein.

BCAAs help with muscle growth and maintenance.

The special molecules called immunoglobulins, present in whey protein, stimulate immune function.

These amino acids are the precursors to the important antioxidant glutathione.

Great for muscle growth and repair.


Dangers of Whey protein!

Again, there are no known dangers of whey protein. However, it is always a good idea to check with your physician before starting any new exercise routine or diet plan. 

If you have known lactose allergies then you should go for whey isolates.


What is a plant based protein?

A plant-based protein is any product that contains only plant material and no animal products.

Protein is one of the four main macronutrients that your body needs to function at peak levels.

It is made up of smaller molecules called amino acids, of which there are more than 100. Your body uses these amino acids to build and repair tissue, make hormones, manufacture muscle, and so on. Animal products like meat, cheese, milk, and eggs are high in protein. However, many people who are trying to lose weight find that they are better off avoiding these foods because they have high caloric and fat content. That’s why a lot of people are turning to plant-based proteins as a healthy alternative.

The great thing about plant-based proteins is that they are extremely easy and cheap to obtain. You can get them in virtually any grocery store and they are usually less than half the price of the animal-based proteins. Plus, you will never have to worry about getting sick from eating a bad piece of meat. This is because there are no animal products used to make the protein.

But plant-based protein powders are not cheap.

Benefits of a Plant-based protein?

The first benefit of a plant-based protein is that it helps keep you feeling full for a much longer period of time. Because your body has to work so hard to break down this type of protein, your stomach will be satisfied, and you will no longer experience that “nagging” feeling that causes you to eat more. This means that you will naturally eat fewer calories and therefore lose weight.

And since these have more fibres, thus they have a gritty texture.

Another benefit is that these plant proteins have more minerals than whey.

Dangers of Plant protein!

If you are trying to gain muscle, you MUST get your protein from animal products!

Plant proteins are incomplete and have a very low biological value. This means that your body cannot use them for energy, which explains why most people who try to bulk up with plants end up losing weight instead.

There are some rare exceptions, but for the most part plant proteins just don’t provide enough complete amino acids to help build muscle.

Plant protein tends to have a hard, almost gritty texture that can cause stomach discomfort. It may take your body longer to digest this type of protein which means that you could experience constipation or other digestive problems.

Also, many people who follow a vegetarian or vegan diet find that they have to eat more than they would otherwise because the process of digestion for this type of protein is more difficult.

Types of whey protein

Whey concentrate

Whey is the liquid part of milk. It is made by removing most of the milk solids (which contain most of the protein) from milk.

The concentrate is the leftover liquid part of whatever you are concentrating on. For example, if you are making cheese, the whey is the leftover liquid after you have removed all the casein (the main ingredient in cheese) from the milk.

In this case, the concentrate is 80% protein.

Protein is one of the building blocks of muscle.

So, by consuming this concentrated form of protein you will get the same muscle-building benefits as eating the original (undiluted) form of protein found in meat, poultry, fish, and dairy products.

This is the lowest cost option among whey protein. This is great for the average gym-goer and anyone who wants to eat high-quality protein at low cost.

But note that this is not lactose-free.

Whey isolate

Whey protein isolate is the gold standard of protein powders. It is made by removing virtually all (99.9%) of lactose from milk protein. This pure form of protein contains all the branched-chain amino acids (BCAAs) which are the most muscle-building amino acids in the entire world.

In addition to BCAAs, whey protein isolate contains all the other essential amino acids including the 9 essential amino acids that cannot be produced by the body. This means that you have to get them from your food.

The whey isolate is great for anyone who wants to eat high-quality protein. This is suitable for pro-grade athletes, fitness maniacs and gym freaks.

Note, whey isolate is a lactose-free protein so suitable for those people who can not digest lactose.

Hydrolyzed Whey

Hydrolyzed Whey is one of the best sources of fast-digesting proteins on the market. It is derived from milk by using an enzyme to break down the protein into a form the human body can use for maximum muscle building and repair.

It has a very low lactose content, making it suitable for people with allergies or who are lactose intolerant.

Hydrolyzed Whey is the most costly protein in the market. Unless you are a pro-level athlete, you can skip it!

Types of Plant protein

Pea protein

Pea protein is made from dried, green/yellow peas, and it is very high in protein. It is perfect to use instead of meat in vegetarian and vegan dishes. It has all the vitamins and minerals needed to keep you healthy and gives you a complete amino acid profile similar to that of meat.

Unflavoured pea protein tastes horrible. Trust me, I have eaten 2.5kgs of it.

The texture also has a grainy touch to it.

Soy protein

Soy protein is the first choice for women. But men can also eat soy protein if it is not the only protein source that they can get.

Soy protein can provide up to 90% protein per scoop!

Soy protein is made from the seeds of the soy plant. Soy is one of the most nutritionally dense foods available and is an excellent source of iron, B vitamins, zinc and phytoestrogens. Soy is the only plant food with complete protein, meaning it contains all eight essential amino acids needed by the human body.

Soy protein has many health benefits and is easily digested and utilized by the body. Because it has no cholesterol, it can be safely included in the diet of those on cholesterol-lowering medication.

Soybeans are a rich source of calcium and phosphorus, which are vital for strong bones and teeth. Soy also contains lecithin which helps promote healthy skin and helps maintain the integrity of the cell membranes. Soy contains linoleic acid which is an omega-6 fatty acid necessary for normal growth and development of the childbearing years.

Hemp protein

Hemp protein has an ideal ratio of complete proteins (amino acids) to leave you feeling full longer and provide faster, more intense energy. It contains all the amino acids your body needs to build and maintain muscle and is low in fat, cholesterol, and saturated fat. Plus, it has all the vitamins, minerals, and trace elements your body needs to run at peak performance.

Hemp protein is gaining popularity among vegans very quick!

Brown rice protein

Brown rice is a whole grain and it contains all the essential amino acids needed by the body.

It is an excellent source of high-quality protein and it has many other benefits. Brown rice protein is the most easily digested protein you can consume. 

This is an excellent protein choice for vegans and anyone else who cannot tolerate milk, wheat, or soy. It’s also a great option for people with digestive problems, food allergies, or sensitivities to dairy, wheat, or soy.


Is plant based protein better for you?

The answer is that it depends on what you are eating. It may not be better for you, but the meat-based protein is just as good for your body.

Which is better, soy or whey protein?

The protein in soy is more “complete” than the protein in whey. For example, soy contains more of all essential amino acids, while whey only contains about two-thirds of them.
But whey protein has a higher biological value than soy protein. What this means is that whey protein has a greater ability to stimulate muscle growth and repair.

What are the differences between natural and plant proteins?

Plant proteins are always extracted from plants, while natural proteins can be extracted from animals or plants. Plant proteins are often considered to be more nutritious than their animal counterparts because they contain lower levels of saturated fat.
Natural proteins, on the other hand, are often considered to be more nutritious because they contain higher levels of essential micronutrients that are not found in plant-based foods. Plant proteins are always extracted from plants, while natural proteins can be extracted from animals or plants.

Is peanut butter a good protein source?

No, peanut butter is not a good protein source. It does contain some protein, but the majority of its calories come from fat and sugar.

Is whey protein better than plant protein?

There are several plant proteins available in the market, but whey protein is commonly considered to be one of the best plant-based protein sources. Some people might avoid whey protein because it is a dairy product. There are several plant-based alternatives to whey protein, such as hemp and pea protein.

Which are the best type of protein powder for muscle gain?

The best protein powder for muscle gain is whey protein isolate. Whey isolates are the purest form of whey protein, which means they have been stripped of fat, lactose, cholesterol, and other impurities.

Whey protein powder is the best type of protein for muscle gain because it contains the purest form of whey protein. This means that it has been stripped of fat, lactose, cholesterol, and other impurities.

What are some types of Whey Protein Powders available on the market?

Whey Protein Powders are made from the milk of cows, goats, or water buffalo. They are used by bodybuilders and athletes to help build muscle mass and strength. There are many different types of Whey Protein powders available on the market, including flavoured options.

How does a whey protein shake work?

A whey protein shake is a drink made with milk and either water or another liquid like juice, coffee, or tea. It is made by mixing the powder of a whey protein (usually derived from cow’s milk) with a liquid and a sweetener. The whey protein has a high content of the amino acid leucine, which is important for muscle development and repair after physical exertion.

Whey is used in making the protein shake because it contains a high content of the amino acid leucine, which is important for muscle development and repair after physical exercise.

Is there any difference in quality between the different types of whey proteins?

Whey concentrate: 80% protein per scoop and comes with lactose which might not be tolerated by some people.
Whey isolate: 90% protein per scoop and comes with almost 0 lactose. This is a great option for those who cannot digest milk. Also, the best option for athletes.
Why hydrolyzed: This is a whey isolate that comes with some enzymes and this helps with digesting the whey faster than even whey isolates. This is the best option for pro-level athletes who depend on fitness for a living.

Is it worth paying more for a higher quality version of Whey Protein Powder?

When it comes to getting the best value for your money, you should always look for the higher quality version of something. When it comes to Whey Protein Powder, there are many brands and types of the product. The higher quality versions, like MusclePharm or Cytosport, are more expensive than other brands, but they also have a lot of extra benefits. Whey Protein Powder is a source of protein, and those brands have more protein in their product. They also have higher amounts of amino acids, which are the building blocks of proteins. Those brands also contain

What is the difference between a diet and regular whey protein powder?

Soon you will find out… All those little details add up to one very important thing – A Higher Quality Protein! In this case, a diet of Whey Protein Powder will give you a higher quality protein than a regular whey protein powder. But be careful! Many “diet” type products are not actually low in calories or fat.

They may say they are on the front of the label, but if you read the ingredient list, you will see lots of empty calories and/or bad fats that make them not really a great option at all.

Make sure you check the nutrition facts panel on the back of the label. A diet of Whey Protein Powder will give you a higher quality protein than a regular whey protein powder. But be careful! Many “diet” type products are not actually low in calories or fat. They may say they are on the front of the label, but if you read the ingredient list, you will see lots of empty calories and/or bad fats that make them not really a great option at all.

Ref: plant protein research paper

About The Skinny Author

Author HomeGymindia.in

Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in homegymindia.in

If you have question then contact me here

Ps: The author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment, and setting up the home gym as per their Fitness goals.

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