These protein powders can also be useful if you do strength training.
At the outset, they’re very different.
That said, they do share similarities.
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Here’s a closer look.
Pea and whey proteins both have a creamy and smooth texture.
And they’re each available in unflavored or flavored options like vanilla or chocolate.
For those withgluten sensitivities or celiac disease, both of these options are gluten-free.
You’ll just want to double-check the label to be sure there aren’t additives that contain gluten.
This may matter when it comes to digestibility.
Since pea protein contains all essential amino acids, this needs to be investigated further.
Both flavors are relatively mellow and are typically masked if you mix them into a smoothie.
Another key difference is the lactose content.
Pea protein is lactose-free.
Whey protein concentrate will have slightly more carbohydrates and fat than whey protein isolate or hydrolysate.
Pea protein and whey protein have some of the same benefits for your health goals.
Whey protein has been shown toplay a role in increasing muscle masswhen paired with strength training.
Whey protein may also come out on top in moderate-intensity exercise.
This can be helpful in creating a well-rounded meal to hold you over until your next meal or snack.
Fueling on the Go
Protein powders can be a useful tool for fueling yourself on the go.
They are easy to mix into a drink or smoothie and take with you to get a nutrition boost.
Choosing the Best Option for You
It may be tough to choose between the two.
The best option for you depends on your needs, preferences and goals.
And if you are minimally active, you might likely meet your protein needs from food alone.
The Bottom Line
Whey and pea proteins are both complete proteins with different benefits for different people.
The best choice for you will depend on your taste preferences and dietary needs.
There isn’t enough research yet to make conclusions on these protein powders and weight loss.
The best choice for you will depend on your unique preferences and needs.
Whey protein has a higher bioavailability, so your body will more efficiently absorb its amino acids.
However, it contains small amounts of lactose and may be harder to digest if you are lactose intolerant.
Pea protein is a complete, vegan protein with a high iron content.
The existing research shows that it may not be as easy to absorb the protein from pea protein.
Also, pea protein may not prevent exercise-induced muscle damage as much as whey protein.
2022;11(1):64. doi:10.1186/s13643-022-01951-2
U.S. Department of Agriculture.
FoodData Central.Organic pea protein powder.
U.S. Department of Agriculture.
FoodData Central.Whey protein isolate protein powder.
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