Proteinwe've all heard of it, and we know that we need it, but what does it do? Protein is a macronutrient that's most recognized for its help in muscle building. It's made up of essential amino acids that play a huge role in several functions all over the body, some of which include: muscle growth, muscle recovery, hormone regulation and fluid balance. Everything from the hair on your head to the muscles you move daily is supported by protein, and consuming enough of it is crucial for a healthy diet. Many people can receive an adequate amount of protein through the foods they eat. Healthy foods like lean meats, nuts, seeds and vegetables are loaded with protein and easy to incorporate into your meals. That being said, some people may require an extra boost throughout the day. Avid gym-goers, athletes and those on a tight schedule often seek a quick and easy way to meet their protein requirements, which is what has made protein powder so popular. A simple way to stay on top of your protein consumption, adding a scoop of protein powder to your recipes will get much-needed nutrients to your muscles in minutes. Now, if this micronutrient sounds like something you should be adding to your diet, then it's time to learn a little more about it. Protein powders can be found in grocery markets worldwide and in several different varieties, the most popular being: whey protein and soy protein. Knowing the difference between each can help you better decide which will work with your health goals and lifestyle. To help you get started, we've created this simple guide outlining the differences and benefits of each.

What Is Protein Powder?

First things first, let's discuss what protein powder is. Though it's most popular amongst athletes and fitness enthusiasts for muscle building and workout recovery, protein powder isn't just for gym-goers. Many individuals rely on protein powder to meet their daily protein needs. At the same time, others use it to help them reach health goals such as gaining or losing weight or injury recovery. In its most simple form, protein powder is a dietary supplement containing protein made from extracting the nutrient from animal and plant foods to create an easy-to-use powder that can be added to just about anything.

Whey Protein Powder vs. Soy Protein Powder

Whey protein powder and soy protein powder are the two most popular protein supplements on the market. But what makes these two protein powders unique? Keep reading to discover their many health benefits.

Whey Protein Powder

Whey protein powder is directly derived from cow's milk. Dairy-based milk is compromised of two proteins: casein (80%) and whey (20%). During the cheese-making process, these proteins are separated, in which the whey protein undergoes a filtration process. After being filtered, it's then purified, dried and ground into an easy-to-use powder. Much of the lactose is removed from whey during filtration, resulting in a protein supplement that is easier on the stomach than dairy. Whey is also a complete source of protein and contains all nine essential amino acids and vitamins and minerals like calcium and vitamin B12. Many individuals use whey protein to improve muscle protein synthesis, which can help support lean muscle gains and lead to faster recovery. Our Bob's Red Mill Whey Protein Powder is made from the highest quality protein and is an excellent way to increase your protein intake without adding an excessive amount of carbohydrates and fat to your diet. It's unsweetened and simple, which sets it apart from many protein powders on shelves today. Plus, it dissolves instantly, making it ideal for adding to shakes and smoothies.

Soy Protein Powder

If whey protein powder comes from cow's milk, where does soy protein powder come from? Soybeans, a type of legume packed with protein, are an essential part of making soy protein powder. To make this dietary supplement, soybeans are ground into a meal in which the hulls and fat are thoroughly removed. The meal is then processed into soybean isolate, which often contains 90 - 95% protein. The soy protein isolate is packaged and sold in powdered form as soy protein powder. A plant-based protein supplement, soy protein powder, can be used in all ways that whey protein powder can. High in protein and low in carbohydrates, it is ideal for individuals following a ketogenic diet. Additionally, because soy protein is plant-based, it can be consumed by vegans, vegetarians and lactose intolerant individuals. Loaded with nutrients, it's just as great for you as whey protein. Bob's Red Mill Soy Protein Powder is an excellent source of complete protein. It contains all nine essential amino acids, and it is entirely dairy free, gluten free, unflavored and unsweetened. Its excellent texture and dissolvable nature set it apart from many other plant-based powders, and its neutral taste makes it easy to add to just about any recipe. From protein shakes to pancakes and bars, soy protein powder is a great way to boost the nutritional value.

Things to Consider When Choosing Whey vs. Soy Protein Powder

When selecting between whey and soy protein, there are several factors that you'll want to consider. Here are a few of the most important.

Dietary Restrictions

The most important thing to consider when choosing a type of protein is your dietary restrictions. For example, though whey protein is excellent for you, it does come from an animal source. This being so, it's not suitable for people following a vegan diet. On the other hand, Soy protein is entirely plant-based and is ideal for vegans and vegetarians. Additionally, lactose intolerant individuals or those sensitive to dairy may experience mild digestive upset when consuming whey protein. While whey protein has much lower levels of lactose than milk or cheese does, it does contain a small amount and may still cause gastrointestinal problems for susceptible individuals.

Taste and Texture

One of the most significant differences when comparing soy and whey protein is the texture. Whey protein often adds a smooth and creamy texture and slightly nutty taste to whatever it's added to. Soy protein features a much stronger nutty flavor and a little more grainy texture. While neither is good or bad, they are different. Choosing between protein powders ultimately comes down to what consistency you like best. Trying each protein powder out before choosing one to stick with will help you decide which you enjoy more.

Type of Protein

When searching for a protein supplement to add to your diet, one of the first things you should look at is the amino acid profile. There are 22 different amino acids used by the body, many of which your body can produce independently. However, nine of these amino acids cannot be created by the body and instead must be consumed through the foods you eat. Both whey protein and soy protein are considered complete proteins, meaning that they contain all nine essential amino acids. This being so, the concentrations of each amino acid do differ slightly. For example, whey protein contains more leucine, isoleucine, methionine and lysine. Soy protein, however, is higher in arginine, phenylalanine and tryptophan. Knowing how these amino acids work towards your health goals can help you determine which protein powder best suits your lifestyle.

Shelf Life

Because both soy protein powder and whey protein powder are processed, their shelf lives are relatively long. And while some may worry about whey protein being derived from milk, it's not an ingredient that will go bad quickly. When purchasing your protein powders, be sure to check the best by dates and if you plan on storing them in a different container, make sure that the expiration date is clearly written down.

Personal Preference

When incorporating any new supplement into your diet, you must consider your unique health needs. Though it may take a bit of trial and error to determine what's best, once you find a protein supplement you love, making protein-packed recipes will be a breeze. When incorporating new foods into your diet, note how you feel after eating them. If you experience stomach upset or gastrointestinal issues, it may be best to try a different type. We hope that this article helped clear up any questions you had about whey vs. soy protein. Ultimately, while each is an excellent protein source, it's up to you to determine which best suits your lifestyle and needs. No matter which type of protein powder you choose, we're confident that the recipes you create with it will be delicious. From everyone at Bob's Red Mill, have a protein-packed day! Do you have a personal preference when it comes to whey vs. soy protein powder? We'd love to hear why you prefer one over the other. Share your thoughts with us in the comment section below.