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Beef Protein vs Whey Isolate vs Mixed Vegan Protein (Pea + Rice): A Nutritional Showdown

Beef Protein vs Whey Isolate vs Mixed Vegan Protein (Pea + Rice): A Nutritional Showdown

Posted by Natasha Turner on 11th Jun 2025

I just recently added three new protein options to the Clear Medicine shopping experience. I chose ATP Labs as a new supplier of my protein powders due to these reasons:

Atp Labs tests every batch of raw materials to identify, potency, microbial contaminants, heavy metals solvent residues and allergens.. Manufactured in Canada 

The whey protein is: 

• Grass Fed
• GMO Free
• Gluten Free
• Paleo Friendly
• Organic Sweetener
• No Artificial Colors

The beef protein is: 

• Organic Sweetener
• GMO Free
• Dairy Free
• Gluten Free
• Paleo Friendly
• Grass Fed

 

The vegan protein is: 

 

• GMO Free
• Gluten Free
• Vegan
• Dairy Free
• Organic Sweetener
• No Artificial Colors

In addition to having an understanding of the quality of the protein pooduct. The typeo of protein powder also has specific nutritional benefits. When it comes to fueling your body with high-quality protein, the options are vast — and a little overwhelming. But which is best for muscle building, digestion, and overall health?

Let’s break down the nutritional value and amino acid profileof these three protein sources to help you decide which one fits your goals.

 

1. Whey Protein Isolate: The Gold Standard

Overview:
Derived from milk during the cheese-making process, whey protein isolate (WPI) is processed to remove most fats and carbs, resulting in a protein powder that’s typically 90%+ protein by weight.

Nutritional Highlights (per 30g serving):

• Protein: ~27g
• Calories: ~110
• Carbs: ~1g
• Fat: ~0.5g
• Lactose: Very low (better for lactose-sensitive individuals)

Amino Acid Profile:

• Complete protein: Yes
• BCAAs (Branched Chain Amino Acids): ~6g
Leucine: ~2.7g
Isoleucine: ~1.5g
Valine: ~1.5g

Pros:

• Rapidly absorbed
• High leucine content = excellent for muscle protein synthesis
• Well-studied for athletic performance and recovery

Cons:

• Dairy-based (not vegan)
• May cause digestive issues for some (though isolate is gentler than concentrate)
 

2. Beef Protein: A Surprising Contender

Overview:
Beef protein powder is made from hydrolyzed beef, often stripped of fats and cholesterol. It's popular among those who avoid dairy but want an animal-based protein.

Nutritional Highlights (per 30g serving):

• Protein: ~25g
• Calories: ~110
• Carbs: ~0g
• Fat: ~0g
• Cholesterol: Low

Amino Acid Profile:

• Complete protein: Yes
• BCAAs: ~5g
Leucine: ~2.3g
• Lower in methionine compared to whey
• May have higher glycine and proline (collagen-like profile)

Pros:

• Dairy-free
• Good for joint and skin support (due to higher collagen precursors)
• Low allergen potential

Cons:

• Slower absorption than whey
• Slightly lower anabolic effect due to lower leucine
• Taste and texture can be off-putting to some
 

3. Mixed Vegan Protein (Pea + Rice): A Plant-Based Power Combo

Overview:
Alone, most plant proteins are incomplete, but blending pea and rice protein creates a complete amino acid profile. Pea is high in lysine, while rice is rich in methionine.

Nutritional Highlights (per 30g serving):

• Protein: ~20–25g
• Calories: ~120
• Carbs: ~2–4g
• Fat: ~1–2g
• Fiber: ~1–2g

Amino Acid Profile:

• Complete protein: Yes (when combined)
• BCAAs: ~4.5–5g
Leucine: ~1.8–2.2g

Pros:

• Vegan and allergy-friendly
• Often easier on digestion
• Eco-friendly and sustainable

Cons:

• Slightly lower leucine content than whey
• May be grainier or chalkier in texture
• May require larger servings for equivalent muscle-building effect
 

Final Comparison Table

Feature

Whey Isolate

Beef Protein

Pea + Rice Protein

Protein (per 30g)

~27g

~25g

~20–25g

Complete Protein

 (when combined)

Leucine (approx.)

2.7g

2.3g

1.8–2.2g

BCAAs (total)

~6g

~5g

~4.5–5g

Digestion Speed

Fast

Moderate

Moderate

Vegan Friendly

Lactose-Free

 (mostly)

 

Bottom Line: Which Should You Choose?

• For muscle growth and recoveryWhey isolate still leads due to its high leucine content and rapid absorption.
• For dairy-free animal proteinBeef protein is a strong option, especially if you're also interested in collagen support.
• For plant-based diets: A pea + rice blend offers a well-rounded, complete protein profile — just make sure you’re hitting your daily protein needs.

In the end, all three can support fitness goals when used appropriately. Choose based on your dietary needs, ethical stance, and digestive comfort — your body (and conscience) will thank you.