Protein is one of three dietary macronutrients necessary for good health. It is associated with proper growth and development of our skin, bones and muscles, plus increases satiety, all which may aid in weight management. Once consumed, it’s broken down into amino acids the body utilizes for various functions.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein daily per kilogram of body weight, according to the 2015-2020 Dietary Guidelines for Americans. In a balanced diet, protein should account for anywhere between 10 and 35% of all calories consumed. For an adult who weighs 150 pounds, that’s about 54 grams of protein a day.
If you have a hard time hitting this daily benchmark, utilizing protein powder to bolster your snacks or meals can be helpful. But one look at the protein powder aisle proves there is no shortage of options, which can be overwhelming. The first major decision you need to make is: Animal or plant-based protein? Â
Whey and pea protein are some of the most popular sources of animal and plant protein respectively. Both are great protein sources and are highly versatile in the diet. However, they offer unique differences as well that may make one a better choice for you.
What’s the difference between whey protein and pea protein?
Both are gluten-free, considered nutrient-dense, and offer an easy way to add more protein to your diet. But there are a few main differences between the two types of protein:
- Source: Whey protein is animal-based, while pea protein is plant-based.
- Digestibility and tolerance: Whey protein may be easier to absorb with higher bioavailability, but since it’s derived from dairy products, it may not be tolerable to individuals with lactose or casein tolerance. Pea protein is hypoallergenic and free of allergens, making it an optional source for individuals with food allergies and intolerances.
- Muscle building: Some studies indicate that whey protein may offer a slight advantage in
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