Think whey protein is the best? Think again.

When people talk about protein supplements, they always mean whey, right? Wrong!

Plant-based proteins – such as those from soy, pea and rice – are fast emerging as effective and tasty alternatives to dairy-based proteins, such as whey. We’ve spoken before about our co-founders’ personal move towards plant-based options, and here we talk about the science backing up their decision.

Plant-based proteins are just as effective at helping you build muscle

Taking whey protein during a weight training programme is proven to be one of the most effective ways to boost muscle growth and strength. But studies are increasingly showing that plant-based proteins are just as effective.

For example, in multiple studies, consuming pea and rice proteins led to an equal increase in strength, muscle size and exercise performance as whey when combined with weight training, while also equally reducing post-workout fatigue and body fat percentage.^(1)(2)(3)

These studies showed that plant proteins when taken in isolation are already fairly effective, however it’s when they’re combined that they really shine. That’s because many plant proteins, unlike those from animal sources, are not complete, meaning that they don’t contain sufficient amounts of all 9 of the essential building blocks of protein (known as amino acids) to most effectively grow and repair your muscles. They may be low in Leucine, for example, one of the amino acids with the strongest muscle-building properties.

That’s why we’ve designed The Fit One to contain a scientifically proven complete mix of pea and rice proteins, supplemented with over 2.5g of plant-based leucine per serving, to maximise its effectiveness.

They can be more effective at helping you lose fat

It’s well known that protein is an incredibly effectively tool for helping you manage your weight. But did you know that plant-based proteins are even more effective at this than whey? A number of studies found that participants who took pea protein shakes in between meals had decreased appetite and reduced calorie consumption compared to those who took whey.⁽⁴⁾  

Animal studies meanwhile showed that supplementing a with brown rice protein led to 76% less fat gain than supplementing with dairy-based protein.⁽⁵⁾

This is not only thanks to plant proteins’ high protein content but also because they are so rich in fibre, which prolongs the feeling of fullness after eating and helps keep those dangerous midnight cravings away.⁽⁶⁾

They’re more easily digested by many and are less likely to cause bloating and acne breakouts

Many people, especially in Thailand, struggle to digest dairy products. A lot of us just don’t have the right enzymes to process cow’s milk! Since whey is a dairy product, you might be left feeling bloated or experiencing unpleasant side effects after drinking it.

Plant-based proteins don’t suffer from this problem, meaning you’ll likely feel lighter and more comfortable after consuming them. They are also naturally rich in fibre, a key ingredient for healthy digestion (and many other aspects of good health besides).⁽⁷⁾

Besides digestive issues, whey has also been shown to increase acne breakouts among some users by increasing both oil production in your skin and inflammation.⁽⁸⁾ This is caused by a particular hormone in whey, which plant proteins don’t contain.

Pea and rice proteins are also considered hypoallergenic, meaning they are unlikely to trigger allergic reactions in most people. In comparison, dairy products, such as whey and milk protein, as well as other plant-based protein sources such as soy, are relatively high on the allergy scale, meaning they are more likely to cause potentially nasty side effects in people after being consumed.⁽⁹⁾

Plant-based proteins contain a huge range of other health benefits

Besides being rich in protein and naturally high in fibre, brown rice and peas boast countless other health benefits.

Brown rice protein contains high quantities of iron and Vitamin C, which help preserve many vital functions in the body. Consuming it has also been shown to improve liver function, regulate cholesterol, stabilize blood sugar levels, improve heart and kidney health… and the list goes on!^{(10)(11)(12)(13)}

Peas are also pretty amazing for you and are considered a super food by many. Consuming them in protein form has been shown to help lower blood pressure, support kidney health, and help regulate blood sugar, again among a long list of other benefits too long to list here.^(14)(15)(16)

It is much easier to find plant-based protein powders that are organic

Unfortunately whey protein is usually made from non-organic milk. The cows producing it are often fed antibiotics, hormones and food grown using harmful chemicals like pesticides or herbicides. While it is possible to find organic whey protein powders, they are pretty rare.

In comparison, organic plant-based proteins are more commonly available, though still not as much as we’d like. That’s partly why we have created Heyday products using 100% organic plant proteins, also produced from locally grown plants where we can.

There are so many good reasons to eat organic and we can’t go into all of them here. But in an (organic) nutshell, it’s better for you and the planet⁽¹⁷⁾ and it gives you much more confidence and security about what you’re putting into your body.

Plant-based proteins are better for the environment

Eating a predominantly plant-based diet is well known to be better for the environment than consuming animal products.⁽¹⁸⁾ Dairy farming in particular is one of the largest contributors to global warming, due to the significant amounts of methane cows release as part of their digestion.

What’s more, mass dairy farming can also be very harsh on the cows themselves. They’re often kept in crowded, unclean conditions, pumped full of hormones and other nasties in order to force their bodies to produce more milk than is natural for them. As part of this process, mothers are also separated from their young calves.

Shifting to plant-based alternatives where there are tasty and effective options readily available, such as with your protein powder, is a great way to make your contribution towards combatting these issues and playing your part in helping the planet.