Drink TrueFit Grass-fed whey protein powder or TrueFit Plant vegan protein powder for muscle growth post workout

Protein 101: Plant vs. Whey


Protein 101: Plant vs. Whey

By: Kelly Morgan

These days, there are so many options for quality protein powder, with the most popular being from whey protein and plant-based sources, like pea and hemp proteins. You may be left wondering how to choose between these protein options, since they both have plenty of benefits that make them a complete, nutritious meal. 

In this post, we’ll look at the differences between plant protein and whey protein. Spoiler alert: either can be a great choice, depending on your needs!

Before we get into the differences, here are some stats that both types of protein have in common:

  • They help build muscle
  • They support weight loss
  • They taste great and can be mixed into a variety of smoothies or enjoyed on their own with water
  • They both average around 20-30 grams of complete protein per serving
  • While they are a great meal replacement option, they are not able to be your sole protein sources - ensure that you are also getting either animal protein sources or other plant-based protein in your diet

Plant Protein

Plant protein is made from plant-based (aka vegan-friendly) sources. The best types of plant protein powders mix a variety of plant-based sources to create what is called a complete protein, where it has all nine essential amino acids that our body can’t produce on its own. This is a requirement if you’re using the protein as a supplement for muscle-building.

Some of the varieties of plant protein are: pea, chickpea, hemp, sacha inchi, brown rice, and soy. All are lactose-free, so they are an excellent choice for those who are lactose-intolerant or who have stomach issues, especially with dairy. 

RSP’s TrueFit Plant Protein powders are made with a vegan-friendly combination of hemp, pea, chickpea, and sacha inchi proteins along with a blend of organic fruits and vegetables, quality fats, prebiotic fiber, and probiotics. 

TrueFit Plant Protein Powder comes in two wonderfully creamy flavors, vanilla and my favorite, salted chocolate.

Whey Protein

Whey protein comes from cow’s milk, so if you are dairy-sensitive, you’re better off with plant protein. Note that if you consume dairy, whey protein is vegetarian. 

Because it comes from cow’s milk, whey is a complete protein on its own. It has been considered the best choice for muscle building for years, though modern mixes of plant proteins come very close. As an animal product, it’s important to find the highest quality protein, so look for grass-fed on the label, just like you would with beef.

RSP’s TrueFit meal replacement powder is made with grass-fed whey protein, whole food nutrition from organic fruits and vegetables, and prebiotics and probiotics for gut health. 

TrueFit comes in a variety of flavors, including chocolate, vanilla, and my favorite, cinnamon churro. They also come in convenient pre-made protein shakes for the person on the go!

Overall, you’ll make a good choice if you use a high-quality plant or whey protein. If you have any sensitivities, plant protein is your best option, though you may want to avoid soy.


For more nutritional advice on how to live a healthy active lifestyle, check out Kelly's book "You, But Better"

Back to blog

Recommended Products

1 of 4