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Whey vs. Plant Protein: Which One Should You Choose?

Whey vs. Plant Protein: Which One Should You Choose?

Lyle Agagon
May 29, 2025

NUTRITION 🥑

If you’ve ever looked for protein powder, you’ve probably seen two big options: whey protein and plant protein. Both help build muscle and keep you full, but they come from very different sources. So, which one is better? Let’s take a look.

What’s Whey Protein?

Whey protein comes from milk. When cheese is made, the liquid part (whey) is separated and turned into powder. It’s packed with all nine essential amino acids, the building blocks of protein your body needs.

The Pros and Cons of Whey Protein

Whey protein has some big advantages. First, it’s fast-absorbing, meaning your body digests it quickly. It’s perfect for post-workout recovery. It’s also a complete protein, containing all nine essential amino acids your muscles need to grow. Another plus? It mixes easily into shakes without the grittiness some plant proteins have.

But whey isn’t for everyone. Since it’s dairy-based, it’s not an option for vegans or people with lactose intolerance. Some users also report bloating or stomach discomfort after drinking whey protein shakes.

What Is Plant Protein?

Plant protein comes from sources like peas, rice, hemp, and soy. Unlike whey, it’s 100% vegan-friendly and tends to be gentler on digestion for many people.

The Benefits of Plant Protein

One major advantage of plant protein is that it’s dairy-free, making it ideal for vegans or those with lactose sensitivity. Many plant proteins also contain extra nutrients, like fiber, vitamins, and minerals, which whey usually lacks. Plus, some people find it easier to digest, with less bloating than whey.

The Downsides of Plant Protein

However, most plant proteins (except soy) are incomplete proteins, meaning they don’t have all nine essential amino acids unless combined (like rice + pea protein). Another common complaint is that the texture and taste can be grittier or more earthy compared to whey.

Which One Should You Choose?

The best protein depends on your needs!

Go with whey if you want fast muscle recovery, don’t have dairy issues, and prefer smooth, easy-to-mix shakes.
Pick plant protein if you’re vegan, lactose-intolerant, or want the added benefits of fiber and nutrients.

At the end of the day, the best protein is the one you’ll actually enjoy and stick with! Try both and see what works for you.

Got a favorite? Let us know in the comments.

EXERCISE 🏋️‍♂️

Blood Flow Restriction: A Cool Way to Get Stronger Without Heavy Weights

Have you ever heard of blood flow restriction (BFR) training? Yeah, neither did I. But after reading about it, it’s actually a simple and smart way to build muscle and get stronger, without lifting super heavy weights. Check it out.

What Is Blood Flow Restriction?

Blood flow restriction is a type of workout where you wrap a special band (like a blood pressure cuff) around your arms or legs while you exercise. The band is tight enough to slow down blood leaving the muscle, but not so tight that it stops blood from coming in. This creates a "pump" effect, making your muscles work extra hard even with lighter weights.

Why Do People Use BFR?

The best reason for BFR is that you don’t need heavy dumbbells or big machines to see results. Studies show that BFR training can help you build muscle with lighter weights, which is great if you’re recovering from an injury.

You can also get stronger without stressing your joints too much, making it a safer option for many people. Plus, since your muscles have to work harder with less oxygen, your endurance improves over time.

Because of these benefits, BFR is popular with athletes, physical therapy patients, and even older adults who want to stay strong without overdoing it.

How Does It Work?

When you restrict blood flow just enough, your muscles fill up with blood and get really tired, really fast. This tricks your body into thinking you’re lifting something heavy, even if you’re just using a light resistance band or small weights. Your muscles respond by growing stronger over time.

Is It Safe?

Yes, if done the right way. You should never cut off blood flow completely (that’s dangerous!). The bands should feel snug but not painful. Most people use a pressure between 4-7 out of 10 (like a tight hug, not a squeeze). It’s best to learn BFR from a trainer or physical therapist first.

Who Should Try It?

BFR is great for:

People recovering from injuries (like knee or shoulder surgery).
Athletes who want to train hard without overloading their bodies.
Anyone who can’t lift heavy weights but still wants muscle growth.

Should You Try BFR?

Short answer: Why not? Blood flow restriction might sound weird at first, but it’s a smart way to get stronger without heavy lifting. Just remember, safety first! If you’re curious, ask a fitness pro to show you how it’s done.

So next time you see someone with bands around their arms at the gym, you’ll know they’re not just accessorizing, they’re using science to train smarter!

BIOHACKING⚡

Creatine for Brain Health: A Simple Guide

You’ve probably heard of creatine as a supplement for building muscle and boosting athletic performance. Some of you are probably already using it. But did you know it might also be good for your brain? That’s right. This popular workout supplement could help with memory, focus, and even brain diseases.

What Is Creatine?

Creatine is a natural substance found in your muscles and brain. Your body makes some of it, and you also get it from foods like meat and fish. It helps produce energy, especially during short bursts of intense activity, like sprinting or lifting weights.

Most people take creatine to improve their workouts, but scientists are now studying how it affects the brain.

How Does Creatine Help the Brain?

Your brain needs a lot of energy to work properly. Creatine helps by storing extra energy in brain cells, which can be used when needed. Here’s how it might help:

1. Boosts Memory and Thinking Skills

Some studies show that creatine can improve short-term memory and reasoning, especially in people who don’t eat much meat (since meat is a natural source of creatine).

2. May Help with Brain Diseases

Research suggests creatine might help protect against diseases like Alzheimer’s, Parkinson’s, and even depression. While it’s not a cure, it could support brain health over time.

3. Reduces Mental Fatigue

Feeling tired after long hours of studying or working? Creatine might help. Some studies show it can reduce mental fatigue, making it easier to focus.

4. Supports Recovery After Brain Injury

After a concussion or brain injury, the brain needs extra energy to heal. Some doctors believe creatine could help speed up recovery, though more research is needed.

Should You Take Creatine for Your Brain?

Creatine is generally safe for most people, but here are a few things to keep in mind:

Dosage: A common dose is 3-5 grams per day. You don’t need to "load" it (take high doses at first) for brain benefits.
Side Effects: Some people get bloating or stomach discomfort. Drinking more water can help.
Food Sources: If you eat meat or fish regularly, you already get some creatine. Vegetarians might benefit more from supplements.

The Bottom Line

Creatine isn’t just for athletes, it might also be a brain booster. While more research is needed, early studies suggest it could help with memory, focus, and even long-term brain health. If you’re curious, talk to your doctor before starting any new supplement.

Who knew a simple powder could be good for both your muscles and your brain?

CHALLENGE💪

"The Hydration Test" Challenge

Since protein, BFR, and creatine all rely on proper hydration, challenge yourself to drink half your body weight (lbs) in ounces of water daily (e.g., 150 lbs = 75 oz). Track energy levels, workout performance, and recovery to see if it makes a difference!