6 Min
Zuletzt aktualisiert am 28.09.2026
You're in a store looking for new supplements. In one hand, a classic whey protein, in the other, a plant-based protein powder. Whey is the familiar classic - bought countless times, proven, reliable. But the vegan alternative attracts people with a long list of supposed benefits: more sustainable, easy to digest and by now just as effective?! No wonder more and more people are switching to such alternatives. But what's really behind it? Is plant-based protein better than conventional protein? Or is it all just hype?
What is the difference? Plant-based and animal protein compared
First of all: It is not possible to say with absolute certainty that animal or plant-based protein is better - and that is not what we want to do. Both have advantages and disadvantages and a right to exist, and ultimately the best product for you is always the one that works for you, tastes good to you or that you tolerate best.
What is plant-based protein?
Protein isn't all the same - you'll notice that at the latest when you have to choose between animal and plant-based sources. Both have their place in the diet, but they differ in several important respects. Animal protein, such as whey or casein, which comes mainly from dairy products, eggs or meat, naturally contains all the essential amino acids in an optimal ratio. No wonder it was long considered the gold standard. Speaking of dairy products: For people with lactose intolerance, plant-based protein is easier to digest, as it is obtained from other sources.
The best known include:
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Legumes – e.g. peas, lentils, beans and soy
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Grains & pseudocereals – oats, quinoa, rice or amaranth
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Seeds & nuts – hemp seeds, chia seeds, almonds or sunflower seeds
They also provide valuable protein, but bring some other interesting properties with them. But does that make plant-based protein better? Or can it at least keep up? Let's take a closer look.
Plant-based proteins have more to offer in terms of their nutrient profile
While animal protein, such as whey or casein, primarily provides pure protein, plant-based sources offer a whole package of additional nutrients - a real plus for a balanced diet.
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Fiber
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Vitamins & minerals – depending on the source, e.g. iron, magnesium or antioxidants
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Fats – especially found in hemp or chia protein, they provide valuable omega-3 fatty acids
When it comes to saturated fats and cholesterol, plant-based protein is better positioned, as it often contains less of these than animal-based products. This makes it interesting not only for athletes but also for anyone who wants to eat more consciously or needs to pay particular attention to these values.
Biological value - plant-based protein at a disadvantage?
When assessing whether plant-based protein is better or not, we should also consider biological value. It indicates how efficiently the body can use a protein, because the more similar the amino acid profile is to our body's own protein, the better it can be used for our bodily functions. Animal-based options have a natural advantage here. They contain all nine essential amino acids in an optimal ratio - which is why they are considered "complete proteins." This means they can be absorbed particularly well by the body and converted into the body's own protein.
Many plant-based alternatives also contain essential amino acids, but not always in the amounts or combinations that the body can use optimally. Some are naturally low in certain amino acids, such as rice protein, which contains little lysine, or pea protein, which provides less methionine. But that does not mean that plant-based protein is inferior! Clever combinations can be used to specifically optimize biological value. A good example is a mixture of rice and pea protein - they complement each other perfectly and achieve a biological value comparable to whey.
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So: You can also optimally nourish your body with plant-based protein - you just need to know how.
Plant-based protein & muscle building
When it comes to building muscle, many people initially think of quark, eggs, tuna, and chicken - how could a pea possibly build muscle? Muscles grow through sufficient protein intake combined with the right training. Where the protein comes from is secondary, as long as the quantity and composition are right. Plant-based protein sources have a decisive advantage here: they provide not only protein but also valuable micronutrients! Anyone who eats a varied diet also automatically consumes various plant-based protein sources that complement one another. This makes it possible to achieve a high-quality supply of all essential amino acids - exactly what is important for muscle building. And in any case, plant-based protein is better than none at all, because anyone who wants to build muscle needs building blocks.
Another factor is tolerability. Many people are sensitive to dairy products, which can cause digestive problems with whey protein. Plant-based options such as pea, rice, or hemp protein are perceived by many as easier to digest. This makes them interesting not only for vegans but for anyone looking for a well-tolerated alternative. Ultimately, the overall balance matters: Anyone who consumes enough protein trains regularly and gives their body enough recovery time, they will make progress - regardless of whether they use plant-based or animal-based protein.
Sustainability - a clear advantage of plant-based alternatives
In addition to health and nutritional aspects, the environment is playing an increasingly important role in choosing the right product. When it comes to the environment, plant-based protein is better positioned than animal-based protein (J. Poore, T. Nemecek, 2018): The production of animal-based protein, particularly from dairy products such as whey, requires enormous amounts of resources. Cows need large areas for growing feed, consume a great deal of water, and cause significant CO₂ emissions. By comparison, the production of plant-based alternatives is considerably more resource-efficient. Legumes such as peas or soy require less water, less land, and cause significantly lower greenhouse gas emissions ( J. Poore, T. Nemecek, 2018).
Another factor is agriculture. While raising livestock requires large quantities of feed to be grown, often on land created through deforestation, plant-based proteins can be consumed directly from the source (Pendrill et al., 2019, Global Environmental Change). This makes the process more resource-efficient. So anyone who cares about the environment as well as their own health will find plant-based protein sources an appealing option. They reduce the ecological footprint and help conserve valuable resources - without compromising on protein intake (J. Poore, T. Nemecek, 2018).
Myth: Plant-based protein is not filling
A widespread misconception is that plant-based protein is less filling than animal-based protein. But that is not true - quite the opposite. The reason lies in the composition. While whey or casein consist almost exclusively of protein, plant-based products often contain fiber and complex carbohydrates. These ensure slower digestion and a more even release of energy.
The type also influences Protein intake the feeling of fullness. Vegan protein sources such as legumes, quinoa, and oats provide not only protein but also a broad spectrum of nutrients that signal to the body that it is well nourished. The misconception that it does not make you feel full probably stems from the fact that it often has a slightly different consistency than whey and does not feel as “heavy” in the stomach.
Is plant-based or animal-based protein better?
Neither. There is no clear “better” or “worse.” Both protein sources have their own advantages and disadvantages, have long been established, and definitely have their place. While whey has been considered the standard for decades, vegan alternatives have developed significantly in recent years - both in terms of their composition and their taste. Every body reacts differently, and what is ideal for one person may work less well for another.
Is plant-based protein healthier than animal-based protein? This, too, cannot be answered in general terms. Health is a multifaceted concept influenced by numerous factors and should be used with caution. Here, we would like to focus less on making an evaluation and simply show you the characteristics, advantages, and disadvantages of both options. It may be worthwhile for you to take a closer look at plant-based protein or consider it as an alternative. But as the saying goes: Anything is possible, nothing is required. You are also welcome to simply browse through our Products try it out and see for yourself whether plant-based protein powder is better for you.
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Sources
- J. Poore, T. Nemecek: Reducing food’s environmental impacts through producers and consumers.Science360,987-992(2018).
- F. Pendrill, U. M. Persson, J. Godar, T. Kastner: Agricultural and forestry trade drives large share of tropical deforestation emissions. Global Environmental Change 56, 1-10 (2019).
