Whey Protein vs Protein from food sources

Whey protein in recent years has gathered so many followers and consumers that it is hard to ignore it any more. Up until the 1990's not many had heard about whey protein and little did people know that one day it would become a staple for many fitness enthusiasts. What separates whey protein from the rest of the supplements available is its marketing and distribution. While one may or may not find any other relevant supplement, whey protein would surely be available for purchase at any time of the year. Whey protein supplements come in many forms as follows:

• Whey Protein Concentrate : Contains high protein, moderate carbohydrates and fats.
• Whey Protein Isolate : Contains high protein, no carbohydrate and fats.
• Whey Protein Hydrolysate : Hight in protein, although marketed for its partially broken down amino acid structure to aid in digestion.

Whey protein is generally marketed as a post workout supplement, which means consuming it immediately after a heavy weight training session. Being in powder form it has a faster digestibility and absorption rate as claimed by its advocates.


On a fitness program involving strength training, protein intake is usually kept at a higher level. The amount of protein required by everyone is different and is usually calculated as per their body weight or lean body weight. Checkout Individual Protein Intake for more information on this. Meeting this high protein requirement is easier for someone with a lower body weight in comparison to someone with a higher body weight and similarly higher body fat percentage. Complete protein is one that contains all the 8 essential amino acids as follows:

• Phenylalanine
• Valine
• Tryptophan
• Threonine
• Isoleucine
• Methionine
• Leucine
• Lysine 

Whey protein, as it is made primarily from dairy contains these 8 essential amino acids in addition to the 7 conditionally essential amino acids and the 6 nonessential amino acids.


Foods sources of complete protein include eggs, chicken, cottage cheese, meat, fish, soy, milk, etc. Plant sources of protein such legumes, grains, etc. do not contain these essential amino acids in required quantities and need to be paired with each other to be considered optimal for strength trainees. Now, this does not mean that protein from plant sources should not be consumed. This is one topic I would expand more on in a later post.  

There are a number of standards available today that can be used as reference standards while looking into protein digestion and absorption such as Protein Efficiency Ratio, Biological Value, Net Protein Utilization, Protein Digestibility Corrected Amino Acid Score, etc. The most popular one is the biological value of protein. While these models give out reference values for protein, they ignore an individual's digestive capability, foods intolerance and allergies, individual buying power, etc. If we look at only the requirement of the essential amino acids needed through diet, then there seems to be no difference in consumption of these through either whey protein or whole foods such as milk, chicken, eggs or soy. In addition individual digestibility and tolerance also come into play when choosing a protein source.  Although, whey does have an innate advantage of having a high leucine content (can vary from brand to brand). Leucine is considered the prime driver for muscle protein synthesis. More on this in a later post. 

Some advantages of choosing whole food protein sources over whey protein are:

• Foods such as chicken, soy, milk, egg whites, etc. are cheaper in comparison to whey protein.
• There is no guarantee that a particular branded whey protein supplement will suit or even be efficiently digested and absorbed by the body. Taking this a little further, there is no guarantee that the label of your favourite protein supplement contains the ingredients and protein per serving amount mentioned on its packaging, not to forget the harmful chemicals that come with industry processing. Ever wondered why there's a disclaimer on every whey protein supplement. 
• Some people have lactose or milk allergies/intolerances making them stay away from consumption of any type of whey protein supplements. In this case consuming whole natural foods seems to be a better option. 
• Whole natural foods can be cooked and seasoned to taste as per liking. Whey protein is available in select pre-packed flavours only. 
• During the dieting phase for losing weight, whole natural foods can be more satiating making one feel full for a longer period of time in comparison to whey protein. 

Some advantages of whey protein are as follows: 

• Generally have high leucine content. 
• Are extremely convenient. Easy to prepare, carry and consume. 
• Are low in calories (if you find the right one).
• Are low in fat, cholesterol and sugar.

While choosing to take in protein from whole foods or a whey protein supplement is an individual choice, which may be influenced based on many factors such as preference, digestibility, convenience, financial, etc. it goes without saying that meeting the daily protein needs for strength trainees is highly important for any fitness goal they may have.


Note:Before starting/changing an exercise, dietary and supplementation program consult a qualified doctor/health care professional.