Mar 11 • Health Secrets
Plant-Based vs. Animal-Based Protein Powder: Which One is Better for Athletes?
A new study compared the effects of plant-based and animal-based protein supplements on athletic performance. Researchers analyzed 31 clinical trials to see how these protein sources impact muscle strength and endurance.
Key Findings:
• Plant-based protein powders improved muscle strength and endurance compared to consuming little or no protein.
• Animal-based protein powders (like whey) were slightly more effective than plant-based options in boosting athletic performance.
• The difference was small, about 12-13% in strength gains, but noticeable over time.
Which One Should You Choose?
• Animal-based protein (whey, casein, egg) absorbs faster and contains all essential amino acids, making it slightly better for muscle growth.
• Plant-based proteins (hemp, pea, rice) are effective, but combining different sources is necessary to achieve a complete amino acid profile similar to animal protein.
If your main focus is muscle gain and performance, animal-based protein powders are the better choice. However, if you follow a plant-based diet, you can still achieve good results by combining various plant proteins and ensuring you get enough total protein each day. Ultimately, plant-based protein is still a better option than consuming no protein at all.
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Plant-Based vs. Animal-Based Protein Powder: Which One is Better for Athletes?
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