Whey Vs Soy Vs Casein- a comprehensive comparison

Whey, soy, and casein are all variations of proteins derived from plants and animal products. Casein is a protein derived from the mammalian milk inclusive of 80% proteins found in cow’s milk and 20 or 45% proteins found in human milk. Whey is a byproduct of the cheese-making process and soy proteins are derived from the soybeans.

Each of these proteins is packaged as a supplement and comes with both the positive and negative effects. The latter comes in the form of side effects, for example, the intake of whey protein is believed to cause headaches and nausea but to a small category of users, in overall, the whey protein is not harmful when used by humans.

On a brighter side, Whey is believed to help people lose weight and helps lower the levels of cholesterol. The protein is also believed to improve the immune response on children who are suffering from cancer. And according to the “Anti-cancer research, “ it is believed that whey could have anti-cancer properties.

And unlike using stimulants that end up being addictive, casein is quite prominent in the sports industry because it aids in muscle growth. The protein also helps reduce the free radicals, aids in fat loss, and has effective antibacterial and immune benefits. Soy is highly beneficial to the human health as it helps enhance the health of vegans and infants with special needs and promotes cardiac health by reducing serum concentrations of the total cholesterol.

Optimum Nutrition
Now Foods
Optimum Nutrition
5 pounds
2 pounds
1.82 kilograms
Chocolate coconut
Cookies and cream
I rounded scoop (32g)
1/3 cup (23g)
1 heaping scoop (33g)
Comes in over 20 different flavors
Up to 9 different flavors

Whey vs Soy vs Casein overview

Whey Protein

Different brands manufacturer the whey protein we have, however, settled with Optimum Nutrition given that it is among the leading sport supplement manufacturers. The Gold Whey Standard from Optimum Nutrition has been specially formulated for use by individuals in the fitness and sports industry.

The protein content is 24g and is characteristic of blended protein consisting of the whey protein concentrate, the whey protein isolate, and the whey peptides. Proteins are packed with amino acids, and which are the building blocks of muscle protein synthesis. The idea, therefore, is to consume the protein shake before or after exercising, so that it can help boost the recovery process.

The Gold Standard Whey is, therefore, best-consumed in the morning before hitting the gym for a workout and after working out.


  • Available in 4 different sizes
  • The supplement is instantized thus easy to mix
  • Can be taken any time, before, or after meals
  • Tastes like milkshake


  • Come with serious side effects such as stomach cramping
  • Leaves a bad taste in the mouth
Optimum Nutrition Gold Standard 100% Whey Protein Powder, Chocolate Coconut, 5...
  • Packaging may vary - new look with the same trusted quality
  • Gold Standard 100% Whey - 24g of protein per serving to help build and maintain muscle when taken over time with regular resistance training
  • 5.5g of naturally occurring branched chain amino acids (BCAA and 11g of naturally occurring essential amino acids (EAAs) per serving to support muscle recovery
  • Anytime formula – great before or after exercise, between meals, with a meal, or any time of day when you need extra protein

Soy Protein

The soy protein isolate from now sports has incorporated up to 20g protein powder, and its formulation has specifically targeted athletes thus helps support their fitness goals. The supplement is derived from vegetables thus a high-quality complete protein with a beneficial amino acid profile.

Given the strict standards in the sports industry it could be detrimental to consume a product that might go against the rules and standards of the various sports bodies, the reason why there is a regulatory body with information on the various products that users can access to find out if they are consuming approved or legitimate sports supplements. The reason why the now supplements are brandished with a sports seal which proves that the supplement has been tested for banned substances.


  • Whey protein isolate is a simple protein that has obliterated the use of additives
  • Has the best nutty taste
  • Mixes well and has no grit
  • Comes with 0% carbs


  • The supplement is somehow chalky when mixing
  • The taste is not very pleasant for some of the users
NOW Sports Nutrition, Soy Protein Isolate 20 g, 0 Carbs, Unflavored Powder,...
1,139 Reviews
NOW Sports Nutrition, Soy Protein Isolate 20 g, 0 Carbs, Unflavored Powder,...
  • NOW Sports products are comprehensively tested so you can trust that our products are pure and effective for every level of athletics.
  • PURE PROTEIN POWDER: Soy Protein Isolate is a good vegetable source of high-quality complete protein that has an excellent amino acid profile.
  • UNFLAVORED PROTEIN POWDER: Soy Protein Isolate is a good vegetable source of high-quality complete protein that has an excellent amino acid profile.
  • GMP Quality Assured: NPA A-rated GMP certification means that every aspect of the NOW manufacturing process has been examined, including our laboratory/testing...


Casein comes slapped with a very big label indicating that it is a slow-digesting protein, the reason why it is to be consumed a few minutes before taking your meals or before bedtime. The supplement has been formulated to ensure that the human body is serviced with the branched-chain amino acids, to the recovering muscles for up to 8 hours.

By using the protein supplement fitness enthusiasts will help refuel their recovering muscles, what’s more, is that with the continuous intake of casein it enhances long-term muscle mass by reducing protein breakdown. And remember that this is one of the processes that occur on a daily basis when the body is low on amino acids and energy.

Casein is known for improving the health of its users complete with their daily protein intake.


  • Fills the stomach and makes the users feel satisfied
  • Slow absorption ensures effectiveness especially when the user is not active
  • The supplement has a great taste
  • Effectively prepares the body for strenuous workouts


  • The powder doesn’t mix well
  • Users could experience bloating among other digestive symptoms
Optimum Nutrition Gold Standard 100% Micellar Casein Protein Powder, Slow...
  • One 3.86 lb container (53 servings) of Optimum Nutrition Gold Standard 100% Micellar Casein Protein Powder in Cookies and Cream flavor
  • With micellar casein, this Optimum Nutrition protein powder helps support muscle recovery
  • Each serving has 9 grams of naturally occurring Essential Amino Acids
  • Feel good about your after-workout recovery drink

How does the Whey, Soy, and Casein compare


Supplements that are provided in varied flavors give users options to get one that has incorporated their favorite flavor thus easy to consume in the long term. Whey protein from optimum nutrition comes in a variety of up to 20 different flavors, which then means that all categories of users have been catered to.

The Soy proteins from now foods doesn’t come in any flavor and from previous experiences, non-flavored supplements taste like wood or sawdust. For the soy protein, most of its users are, therefore, not impressed with the taste profile, some claiming that the taste makes it hard to consume the supplement, while others claiming that it does come with a good price but has an awful taste.

Casein protein from optimum nutrition is available in up to 9 different flavors, thus gives the users the option of settling with their favorite flavor, and for as much as the company claims that all their flavors are sweet-tasting, most users seem to think otherwise, with some saying that they can't really get any taste while others have a problem with the vanilla taste, a good number, however, feel that the taste is okay.


Each of these supplements has its own unique serving per consumption, but most of which are restricted to a specific amount in a 24 hour period. Casein protein for example allows a serving of up to 33g, which is effective given that it is a slow-digesting protein thus effective when used during bedtime or when the body has stayed for extended hours without food.

Whey protein, on the other hand, allows users to take one rounded scoop of up to 32g, from which users will benefit from about 24grams of high-quality protein designed to help build the body muscles and increase overall strength. The serving of the soy protein isolate is the smallest of all, allowing users about 24g only but which is highly effective when used as a post-workout shake, it is also effective when used as a training essential.

Differences in other Health benefits

Whey proteins is effective when used as a muscle recovery supplement after intense workout sessions, it is also effective when used by people who have chronic wounds or those who are recovering from burns.

Whey protein offers a solution to malnutritioned individuals as it helps them gain and maintain weight. What’s more, is that infants who partake of the hydrolyzed form of whey protein have a lower risk of developing eczema.

Health wise casein aids in fat loss, it reduces the free radicals, and provides the body with antibacterial and immune benefits. Soy protein comes effective when used by pregnant women, helps reduce obesity by suppressing the appetite, and has been found to have cancer prevention properties and aids patients suffering from diabetes.


Whey, soy, and casein are all forms of proteins derived from either plants or animal products as discussed above, they are all highly beneficial to the body with none of them being better than the other. Their benefits to an individual’s overall health are immense, more especially for the fitness and sports enthusiasts. So, while these supplements might have been formulated for use in sports and training, they do have other benefits that users will derive from extended usage.


what is the difference between whey and whey protein isolate?

Whey concentrate has not been filtered at least when compared to whey protein isolate, the latter has therefore, removed most of the carbs and fats. Its protein percentage is higher and gets absorbed inside the body faster than when compared to whey concentrate.

How easy is it to use the soy protein?

Many people do have intolerances to soy while some will develop serious allergies. Soy protein is, therefore, known to cause discomfort to the stomach, so if you will not experience the above described discomfort, you can expect to hear the growling sounds from your stomach.

Last update on 2024-06-13 / Affiliate links / Images from Amazon Product Advertising API

Martin Torres

According to Martin Torres, keeping fit is not just about getting on the treadmill or your spin bike early in the morning or late in the evening. There are meal plans to be engaged, for example a reduction in sugary foods, carbs and junk will go a long way in helping with weight loss. The above not withstanding getting the right fitness equipments also accounts for the relevant body goals. There are equipments that will work on your upper torso, others on your lower torso and some will work your full body. So, depending with your body goals, you will have to get the right equipment, the reason we are providing you with informative excerpts on fitness equipments, to help you make an informed choice when it comes to your fitness goals.

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