Hemp Protein Vs Whey
Whey protein has been a go-to choice for people looking to up their protein intake with protein powder. However, increasingly, people are turning their attention to plant-based protein options. In particular, there has been huge interest in hemp protein powder.
With that, you may be wondering when it comes to protein powders, which is better, hemp or whey protein? This article will discuss why we need protein and look into the differences between whey and hemp protein.
Why do we need protein?
Protein is an essential nutrient for human health. It is one of three micronutrients our bodies require: carbohydrate, fat, and protein. Protein plays a role in each part of our bodies. It helps us maintain healthy bones, skin, and muscles.
Protein requirements
The Dietary Reference Values (DRV) for protein are based primarily on estimates of need. Adults should intake an average of 0.6g of protein per kilogram of their body weight each day.
0.75 g of protein per kilogram of body weight each day in adults is the Reference Nutrient Intake (RNI). This equates to roughly 56g per day and 45g per day for men and women aged 19-50.
Currently, protein provides roughly 16% of energy on average in the UK diet. There are occasions where people need more protein. For example, if they have pressure injuries or wounds or are in recovery from various surgeries.
Also, there are times when a person may have to reduce their protein intake. It is a good idea to speak with your doctor or a Dietitian. They will help you determine how much protein you need to consume based on your situation.
Whey and hemp protein powders
While it’s best to get your protein intake from foods first, there is a crucial role that protein powders play. Some people cannot get the protein they require solely from food. Protein powders make it easier for individuals to consume the protein levels they need.
There is a wide range of different kinds of proteins. They generally come from two sources, either plant-based or animal-based. Casein and whey protein powders are made using dairy, which means they are animal-based.
Hemp, pea, and soy protein powders are examples of the plant-based protein powders currently available on the market.
The differences between whey and hemp protein
You now understand the role protein plays, how much you need to consume and how protein powders can help. So, let’s discuss the differences between hemp and whey protein.
Whey protein
This kind of protein is known for its easy digestibility and high nutritional value. It comes in various forms, such as whey protein isolate, whey protein concentrate, and hydrolysed whey. Each has various absorption rates and different amounts of lactose.
Generally, whey protein powder is equivalent to around 24 grams of protein per scoop. Whey gives users all nine essential amino acids, including branched-chain amino acids valine, isoleucine, and valine.
However, the nutritional value of whey varies depending on the brand. Generally speaking, one scoop of whey protein contains:
- 20 grams of carbs
- 24 grams of protein
- 0 grams of fat
- 9 percent of the RDA of calcium
- 100 calories.
Some brands are higher in protein and lower in carbs. Whey protein is also an animal-based protein since it is made using dairy. The protein can cost anywhere between £40 and £60. It is a creamy colour and is usually bland in flavour.
This is why flavours such as strawberry and chocolate are usually added. Unlike hemp protein powder, whey has been widely studied.
Hemp protein
Depending on the brand, a scoop of hemp protein powder provides:
- 113 calories
- 7 grams of carbs
- 15 grams of protein
- 4.8 grams of fibre
- 15 percent of the RDA of calcium
- 4.3 grams of fat
- 23 percent of the RDA of iron
Similar to whey, hemp has all nine essential amino acids. It is a plant-based protein powder since it derives from the hemp plant. Generally, a scoop of hemp protein will provide 15 grams of protein.
Hemp protein powder is an olive green colour due to the chlorophyll of the plant. It has a nutty, earthy taste and contains omega 3 fatty acids. Generally, hemp protein powder is more expensive than whey protein.
Additionally, it has not been heavily researched.
About hemp protein
Hemp protein is created by grinding down hemp seeds into a powder. It is one of the least processed sources of protein. Hemp protein creates a smooth, natural flavour profile and is rich in nutrients.
Since it comes from the hemp plant, it has become very popular. Particularly among people who follow a plant-based diet or are lactose intolerant. Hemp is a complete protein which means it contains all nine essential amino acids.
Unlike whey protein, hemp does not have as high levels of all essential amino acids. However, studies have found that hemp protein has a similar composition to other high protein sources. For example, soy and egg whites.
An additional benefit of hemp protein, particularly for those on a vegan diet, is it’s high in omega-3 fatty acids. These are heart-healthy fats, and hemp contains roughly 8 grams of fibre and 2 grams of omega-3 fatty acids per scoop.
About whey protein
Whey protein is an animal-sourced protein since it is made from dairy. It is derived from milk and is created in the same process as cheese. During the cheese creation process, milk is heated to kill any unwanted bacteria.
The temperature rise splits the milk into curds and liquid whey. From this point, whey is obtained, and later it is formed into a powder. Protein that is referred to as ‘complete’, means it has all nine essential amino acids that our body requires.
There are roughly 20 different amino acids, and our bodies only create 11 of them. We are supposed to get the other 9 from our food. Like all animal products, whey protein has these nine essential amino acids making it a complete protein.
Whey also contains BCAAs, which help maintain and grow muscles in addition to boosting immunity.
Final thoughts
Hemp protein and whey protein both have an array of benefits. When asking which is the best, the answer is solely dependent on you. If you want a plant-based option with a nutty taste, hemp protein powder could be for you.
Alternatively, if you would prefer to unlock those BCAA’s, whey protein may be a better choice for you. You should take in all the above information. Then, decide as to which is the best protein supplement for you.
