There are lots of different kinds of protein powders on the market to choose from these days. This is a good thing, as it means that there is a protein powder out there for just about everyone.
At the same time, however, it can be overwhelming trying to figure out which protein powder best suits your needs. You know you want the protein content, of course, but what about the other nutrients? Any additional nutritional content will likely benefit your body in some way, but which are the best for you and your lifestyle? Do protein sources really differ that much from each other?
To help you figure this out, we will be pitting two of the most popular forms of protein powders against each other. In the battle of bone broth protein vs whey, which will be ideal for you? Let’s find out!
What is Bone Broth Protein Powder?
Essentially, bone broth protein powder is a form of concentrated bone broth. It is made by cooking animal bones and connective tissue in water over low heat for a long period of time. This long cooking time allows the nutrients to be extracted from the bones and tissue. When the broth is finished, it is then dehydrated into a powdered form.
What Is Whey Protein Powder?
Whey protein comes from whey, which is found in milk. More specifically, during the process of cheese production, milk coagulates into curds creating a watery byproduct known as whey. You have probably seen it before, as it is the liquid that is often present on top of yogurt when you peel back the lid. The whey then goes through processing to isolate the proteins and eventually turn them into a powdered form.
There are three types of whey protein:
- Hydrolysate, or hydrolyzed whey, has been pre-digested, so it absorbs more quickly into your system.
- Concentrate contains about 70-80% protein. The rest is primarily made up of lactose and fat.
- Isolate is made up of about 90% protein. This high concentration means that it contains less nutrients than the concentrate and has lower lactose and fat content.
If you are looking for a whey protein powder with the best nutritional profile, then the concentrate is probably your best option. However, if you are lactose intolerant or otherwise sensitive to dairy, then you may have a hard time digesting the concentrate. In that case, the whey protein hydrolysate may be the better option for protein intake as it has already been broken down, which aids in digestion.
Nutritional Profile: Bone Broth Protein vs Whey Protein
While both types of protein include a number of amino acids, whey is especially rich in the branched-chain amino acids, or BCAAs. The BCAAs are made up of the amino acids valine, leucine, and isoleucine, which are important for muscle recovery. The average whey protein comprises about 23% of the BCAAs, while bone broth only contains about 8%.
BCAAs contribute to many different functions in the body, but they are perhaps especially important to those who enjoy a good workout.
BCAAs may contribute to:
- Increased muscle growth, especially after exercise
- Decreased muscle soreness
- Decreased exercise-related fatigue
- Preventing muscle breakdown
While it may contain fewer BCAAs, bone broth contains significantly more glycine, proline, and hydroxyproline than whey. The average bone broth protein contains about 40% of these, while whey only has about 6%.
Glycine, proline, and hydroxyproline are three amino acids found in collagen protein, which have been shown to have numerous beneficial effects on the body.
Collagen protein may contribute to:
- Improved skin, hair, and nails
- Decreased joint pain
- Decreased bone loss
- Increased muscle mass
- Improved gut health
While it plays an essential role in creating collagen, glycine may also have numerous benefits for the body itself.
More specifically, glycine may:
- Act as an anti-inflammatory
- Help create antioxidants
- Regulate blood sugar
- Improve sleep
- Reduce the risk of heart attacks and arthritis
- Break down fatty acids
What’s the Difference?
The essential amino acid profile of whey protein may be better suited to those looking for a supplement to specifically aid in workouts, while bone broth protein may be better for those looking for a more general nutritional supplement.
Weight Loss: Bone Broth Protein vs Whey Protein
If you are looking for a protein powder to help you with weight loss, then both bone broth powder and whey protein may be helpful due to their low-calorie, high protein contents.
Protein, in general, helps increase satiety, which can help prevent you from snacking or overeating at meals. It may also help maintain lean muscle mass while increasing weight loss, which is especially important for those looking to lose weight to enhance a more muscular physique.
What’s the Difference?
Due to their low-calorie, high protein contents, both bone broth powder and whey protein may aid in weight loss.
Diet: Bone Broth Protein vs Whey Protein
A whey protein supplement is generally acceptable on a vegetarian diet as it doesn’t contain any meat. However, it does come from milk, so it is not appropriate for vegans. The fact that whey comes from milk may present other difficulties for those who are lactose intolerant or otherwise sensitive to dairy products.
It is estimated that nearly 68% of the world’s population has issues digesting lactose, so if you have had symptoms like excess mucous production, stuffiness, or acne after consuming way, chances are you are among the intolerant.
On the other hand, bone broth protein doesn’t contain any lactose because it is dairy-free. This means that it is also appropriate for those following the paleo diet. However, it is made from animal bones and connective tissue, which means that it may not be an ideal choice for vegetarians and vegans as a protein source.
There are some similarities between bone broth protein and whey when it comes to diets. They are both gluten-free and keto-friendly, so if you are looking to supplement your diet with some extra protein, both bone broth and whey proteins should be able to do the job.
What’s the Difference?
While bone broth and whey proteins are both gluten-free and keto-friendly protein supplementation options, there are some differences regarding how they fit into other types of diets as protein supplementation. Whey protein is more appropriate for vegetarianism because it is more of a dairy based protein powder, while bone broth protein is better for those who are following a paleo diet and may have lactose sensitivities.
Cost: Bone Broth Protein vs Whey Protein
Generally, bone broth protein is more expensive than whey protein. That being said, bone broth protein contains a larger variety of nutrients than whey protein.
While whey protein powder by itself is cheaper, you may end up spending more on additional supplements if you are looking for some of the additional nutritional benefits of bone broth protein powder. It really depends on what you are looking to get out of your protein powder.
What’s the Difference?
Whey protein powder tends to be cheaper than bone broth protein powder. However, if you want the additional nutrients in bone broth protein powder, you may spend more money on additional supplements anyway.
While they may come from different sources, bone broth protein from animal bones and connective tissue, and whey protein as a byproduct of cheese production, they have some similarities. They are both a good protein source, may aid in weight loss, and are gluten-free and keto-friendly.
However, they also have some key differences. For example, whey protein contains a more complete profile of BCAAs, which are great for muscle synthesis and post-workout recovery. It is also generally vegetarian-friendly, though it may not be appropriate for vegans or those with lactose sensitivities.
While it may not be vegetarian- or vegan-friendly, bone broth protein, on the other hand, is generally fine for those on paleo or lactose-free diets. It is also an excellent source of nutrients such as collagen and glycine, which may have multiple beneficial effects in the body, such as improved hair, skin, and nails, digestion, joint health, gut health, in addition to antioxidant and anti-inflammatory properties.
Bone broth protein powders tend to be more expensive than whey protein powders, though they have a wider range of potential benefits. So, with all of these differences, which is better in the battle of bone broth protein vs whey protein?
It really seems to come down to what you are looking for in a protein powder. If you are specifically looking for one to aid in building muscle and workout recovery, then you may be better off with whey protein powder. It is cheaper and contains a more complete profile of essential amino acids that can really enhance your workouts.
If you are looking for a protein powder with a more complete nutritional profile overall, then try bone broth protein powder. The collagen and glycine content alone may support the health of your body in a number of ways.
Thanks for reading!