When it comes to boosting your protein intake, the choices can feel overwhelming. Should you pick whey protein, long favoured by fitness enthusiasts, or plant-based alternatives that are growing in popularity?In a recent reel, Dr Shriram Nene — cardiothoracic surgeon and health advocate, who has lost 18 kilos — helped clear the air with science-backed insights and practical advice.“Is plant protein better than whey protein?” Dr Nene asked, addressing the age-old debate head-on. He explained that whey protein, processed from milk, is absorbed quickly by the body. This makes it especially useful for post-workout recovery, as it helps muscles repair and grow more quickly.However, whey isn’t for everyone. “For people who are lactose intolerant, like me, it may cause bloating and other issues,” he admitted. Even with advanced refining processes, trace amounts of milk components can remain, causing discomfort for sensitive individuals.In contrast, plant proteins — derived from sources like peas, rice, hemp, and soy — are typically gentler on the stomach. View this post on Instagram A post shared by Dr. Shriram Nene (@drneneofficial) Nutritional powerhouse: What the dietitian saysAdding her expertise, Pratiksha Kadam, Chief Dietitian at Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, noted that both protein types offer unique advantages, depending on a person’s goals, dietary preferences, and tolerances.“Whey protein is a complete protein containing all nine essential amino acids,” said Kadam. It’s particularly rich in branched-chain amino acids (BCAAs) like leucine, vital for muscle building and repair.On the other hand, plant proteins, although slower to digest, offer prolonged energy and a sense of satisfaction. They’re naturally rich in fiber, antioxidants, and phytonutrients, which contribute to broader overall health benefits. Kadam noted that some high-quality plant blends can also offer a complete amino acid profile when formulated thoughtfully.Story continues below this adWho should take what?According to Kadam, the best protein choice really depends on personal circumstances:Whey protein is best suited for athletes, regular gym-goers, or anyone who needs rapid muscle recovery after exercise.Plant protein is ideal for vegans, vegetarians, individuals with lactose intolerance, or those seeking gentler digestion with added health benefits, such as extra fiber. Ultimately, there’s no universal winner between plant and whey protein — it all hinges on individual needs (Source: Freepik)However, not everyone should jump on either bandwagon without thought, warned Kadam:Individuals allergic to dairy or lactose intolerant should steer clear of whey.Individuals with legume allergies (e.g., those to peas or soy) should approach plant-based proteins with caution.Individuals with kidney issues should consult a doctor before using protein supplements, as high protein intake can strain renal function.Potential risksWhile generally safe, both types carry their risks if consumed irresponsibly. Whey protein can cause digestive problems like bloating and gas, and, over time, may strain the kidneys if overused, Kadam said. She added that plant proteins are generally low-risk, but poorly sourced products might be contaminated with heavy metals. Additionally, single-source plant proteins may sometimes lack certain critical amino acids unless they are properly blended.Ultimately, there’s no universal winner between plant and whey protein — it all hinges on individual needs, health status, and preferences. Both Dr. Nene and Kadam emphasize that, regardless of the choice, the focus must be on high-quality, responsibly sourced products.Story continues below this ad“The right choice,” Dr Nene concluded, “is the one that fits your body and lifestyle best.”DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.