Whey Protein Is Not the Only Way

Whey protein is not the only way to achieve a quality protein intake. Casein, beef, or plant proteins can offer interesting alternatives – each works a bit differently. Take a look at how the individual sources differ and when to reach for which.

Just two years ago, protein was the most boring item in the shopping cart. A kilo of concentrate for a couple of hundred, buy it, stir it, and move on. No one thought much more about it than what they automatically tossed into their cart at the supermarket.

But now, as you stand in front of that same shelf, looking at the price tag, for the first time in a long while, you seriously consider whether to even put this "item" in your cart. During this contemplation, you might browse online forums and try to look for a possible alternative. But is there really a substitute for this royal ingredient?

And why is whey protein getting so much more expensive?

🧬 Whey protein almost like a luxury commodity

The reason whey protein prices have risen is, in short, a textbook clash of rising demand with stagnant supply.

Proteins are now added almost everywhere. To yogurts, bars, puddings, cereals, drinks, and sweets. On top of that, there’s a wave of people on GLP-1 anti-obesity medications who need to monitor their protein intake to avoid losing muscle while losing weight. The demand for concentrated protein is thus growing faster than anyone expected. However, the supply is lagging behind.

Whey is, after all, a byproduct of cheese production. It cannot simply be "produced more" because its quantity is determined by how much cheese is produced in the world. It’s a bit like when the demand for sawdust suddenly spikes. There will be exactly as much sawdust as there is wood processed, and no more. Moreover, the processing into powder (microfiltration and spray drying) is among the most energy-intensive processes in dairy production, and building new capacities takes years, not months.

Industry analysts therefore agree that significant price relief is not expected before 2027. And if this change doesn’t please our wallets, there are still interesting alternatives for us to consider to supplement quality protein.

🎯 What do you actually need from protein?

Before you start choosing specific products, it’s necessary to align your priorities.

The order of importance might look something like this:

1. Total daily protein intake – usually 1.6–2.2 g per kilogram of body weight.
2. Distribution throughout the day – ideally 3–5 portions of about 0.3–0.4 g/kg, or about 25–40 g per meal.
3. Quality of the source – meaning the representation of essential amino acids, mainly leucine (approximately 2–3 g per serving fully triggers muscle protein synthesis).
4. Timing – we already know that it’s not as crucial as was claimed for twenty years.

If you put together sufficient amounts of protein from reasonable sources and distribute them throughout the day, then whether your powder is called whey protein, casein, or beef protein matters more for the outcome of your diet than most people think.

However, this doesn’t mean that all sources are equal.

And because we want to form an opinion about alternatives based on data, we first need to understand how protein quality is actually measured.

🔬 How to recognize quality protein?

Today’s standard usually involves two factors. The first is the leucine amino acid threshold, where the intake in one serving of protein should be at least 2.5–3 g and the second is an indicator with the unpronounceable name DIAAS (Digestible Indispensable Amino Acid Score).

In simplified terms, DIAAS evaluates two things at once: how many essential amino acids a given protein contains and how many of them are actually absorbed in the small intestine.

A score of 1.0 means that the source fully meets human needs. A value above 1.0 is above standard, while a value below 1.0 means that either some amino acid is missing or it is poorly digested.

Reference values look like this:

Protein Source	DIAAS (approximately)
Milk protein, whey, casein	1.0–1.2
Eggs	approx. 1.1
Beef and beef hydrolysate	1.0–1.1
Soy isolate	approx. 0.9
Pea protein	0.6–0.8
Rice and wheat protein	0.4–0.6
Collagen and gelatin	0

From the table, three things emerge that are important to note.

First: animal sources objectively have higher biological availability. This is not marketing or dogma; it’s simply about amino acid composition and digestibility.
Second: whey is not the only top protein. Casein, milk protein, and beef hydrolysate are practically just as good.
Third: zero for collagen is not incorrect information, but we’ll get to that.

It is precisely based on this logic that we will now go through the alternatives. From those that are qualitatively closest to whey to those that serve a different purpose than replacing it.

🌙 Micellar Casein: the closest relative

If you’re looking for a single replacement, start here. Casein and whey are siblings from the same milk. Casein makes up about 80% of its proteins, while whey accounts for the remaining 20%. Qualitatively, they are practically on the same level, but they differ in one fundamental property.

In the acidic environment of the stomach, casein forms a gel. This practically means that its amino acids are released gradually over a calm 6–7 hours. If whey is like kindling, casein is a log.

Classic use is before sleep. Studies have shown that about 40 g of casein in the evening increases overnight muscle protein synthesis and improves recovery overnight, a time when the body receives nothing for eight hours.

But it doesn’t stop there.

Slow digestion also means a significantly higher satiety effect, which everyone will appreciate, especially those in a deficit who find themselves raiding the fridge at five in the afternoon. And it works just as well as insurance when you know there will be a longer break between meals.

A bonus that isn’t often talked about: casein is obtained directly from milk, not as a byproduct of cheese production. Therefore, price pressure on it does not affect it in the same way as on whey.

Micellar casein also contains a high proportion of milk isolate with a predominance of micellar casein, naturally high calcium content, and a probiotic-prebiotic complex.

The only situation where casein does not fully replace whey is immediately after training when you want amino acids in the blood quickly. Even here, however, the overall daily intake matters more than the speed of a single dose.

100% Beef Protein: animal quality without milk

The second option that maintains top bioavailability.

100% Beef Protein is based on hydrolyzed beef protein from meaty beef bones (HydroBEEF™) with a protein content of around 90% and no lactose. It is a specific type of animal protein that differs in its amino acid profile from classic whey protein – it is naturally rich in glycine, proline, and hydroxyproline, which are key amino acids for supporting joints, tendons, and connective tissue.

The hydrolyzed form also means having the protein "pre-digested" into shorter chains, which tends to be gentler on the stomach and supports faster absorption.

Who benefits the most:

• people who have trouble digesting milk proteins,
• those with lactose intolerance,
• anyone looking for an animal alternative to dairy protein sources with benefits for the musculoskeletal system.

🦴 Collagen and Protein Shot: what does that zero in the table mean?

Collagen is not a complete protein. It completely lacks tryptophan and has little leucine, which is why it has a DIAAS of zero. As fuel for muscle growth, it simply doesn’t work.

So if you count 20 g of collagen into your daily protein intake and happily check it off, you’re counting it "a bit out of your own pocket." The value of collagen supplementation lies entirely elsewhere.

Glycine, proline, and hydroxyproline are raw materials for tendons, ligaments, cartilage, and bones, i.e., for tissues that receive relatively little from a regular diet.

There are, for example, data indicating that about 15 g of collagen (or gelatin) with vitamin C taken 30–60 minutes before exercise increases markers of collagen synthesis in connective tissues.

Which, by the way, is precisely what everyone who runs "hard" or simply does dynamic sports that strain muscle fibers and ligaments will appreciate.

Protein Shot combines hydrolyzed collagen with hydrolyzed casein PeptoPro®, so alongside the collagen component, you also get a complete dairy protein. It is definitely not a replacement for your daily protein dose, but it is a solution where you simply don’t have a shaker. It fits in your pocket, doesn’t need water, and is invaluable in the mountains or on a plane.

In summary: collagen yes, but as a supplement additionally, not as a replacement.

🌱 Delicious Vegan Protein: when does plant protein make sense

Individual plant sources have two weaknesses. First, they are poorly digested, and second, they have so-called limiting amino acids, meaning one or two that are low in the profile. For example, peas have a low methionine content but plenty of lysine. Rice has exactly the opposite.

On their own, they are definitely not stars. But what happens when you mix them?

The weakness of one source is compensated by the strength of the other, and the resulting blend with its amino acid spectrum gets significantly closer to animal sources. It’s like forming a team. You don’t need five universal players; you need people whose weaknesses overlap.

This principle is precisely what Delicious Vegan Protein is based on, which combines four plant sources with a complementary amino acid spectrum, digestive enzymes DigeZyme®, and omega-3 from plant sources.

Recent studies show that a well-constructed plant blend can elicit a comparable muscle response to dairy protein if the dose is increased by about 20–25%. Practically, instead of 25 g, reach for 30–35 g instead.

Plant protein doesn’t have to be a worse choice. It’s a different choice that requires a slightly higher dose. In return, it offers zero lactose and usually more fiber.

Who is it a clear choice for: for vegans and vegetarians, for people allergic to dairy protein, and for those who want to have diversity in their protein intake beyond animal sources.

🧪 Why might a blend protein work better?

This is the point to which the entire article has been directed. Whey is fast. The level of amino acids in the blood after it spikes roughly within an hour and then drops just as quickly. Great for the moment after training, but a bit one-dimensional for the rest of the day.

Blend protein addresses this problem by combining a fast component with a slow one.

Specific benefits:

• Longer aminoacidemia – studies with a combination of whey, casein, and soy have shown longer maintenance of increased muscle protein synthesis than with whey alone.
• Higher satiety – the slow component keeps hunger at bay significantly longer, which is crucial in a reduction phase.
• More stable pricing – the product doesn’t rise and fall with the price of a single ingredient.
• Broader nutritional profile – from calcium through collagen fractions to fiber.

🍚 And what about gainers?

Some people mistakenly think of gainers as a cheaper substitute for proteins. Their purpose is actually different.

The protein component of gainers is in most cases also whey, but the main component of these products is usually a source of carbohydrates.

Which doesn’t mean that it’s a bad product. It just means that it addresses a completely different problem.

Products like After Training Protein are not a replacement for pure protein but a complete nutritional meal in powder form, where carbohydrates serve their own function. After exercise, the body replenishes glycogen, and for its rapid recovery, about 1.0–1.2 g of carbohydrates per kilogram of body weight per hour is recommended in the first hours after exertion. You won’t get this amount from pure protein even by accident.

When does a gainer make sense:

• when you train twice a day or have less than 8 hours between workouts,
• in endurance sports and longer volume blocks,
• if you struggle long-term with not being able to eat enough,
• when you need a quick meal, not just a supplement.

And when to reach elsewhere: in a reduction phase or on days when you’re just sitting in the office. There, those carbohydrates simply have nowhere to hide.

One rule always applies. Turn the package over and check how much protein is in one serving. The difference between a quality gainer and a sweetened starch is vast.

🥣 How to piece it all together?

The most common mistake is that people look for one perfect product for everything.

It’s enough to think in situations:

• Morning and between meals: blend protein or casein (keeps you full longer).
• After training: whey protein or beef hydrolysate, or a gainer depending on whether you’re addressing volume or reduction.
• Before sleep: casein, ideally around 30–40 g.
• On the go, at work, in the mountains: Protein Shot or a bar with at least 20 g of protein.
• With lactose intolerance: beef hydrolysate or plant blend.
• Bonus for joints and tendons: collagen with vitamin C.

You don’t have to complicate it or mix five powders into one shake. Combine them throughout the day, not within one dose.

🍫 Protein foods

Protein in powder form has one huge advantage: it’s the fastest way to get 30 g of protein into your body without cooking. But it’s far from the only one.

Protein porridges, pancake mixes, puddings, and in the case of traveling, even bars work great. But the same rule applies to all of them. The word "protein" on the front of the package guarantees nothing. Turn the package over and look at how much protein is in one serving, where it comes from, and how much sugar and fat is there. A bar with 20 g of protein is a snack; a bar with 6 g of protein is a cookie in a different coat.

⚡ Summary for practice

👉 First, check your total daily protein intake. 1.6–2.2 g of protein per kilogram. Source comes later.
👉 Base your diet on meals. Supplements are tools for situations that your regular diet doesn’t ideally address.
👉 Casein is qualitatively on par with whey and additionally has some benefits – it keeps you full and supports overnight recovery.
👉 Collagen has a DIAAS of zero. It’s a bonus for tendons and ligaments, not a source of protein for daily totals.
👉 Plant blends work if they are well combined and you increase the dose by about a fifth.
👉 Blend protein can offer comparable results to whey protein.
👉 Gainer is not a cheaper protein but a meal in powder form. Great when you need carbohydrates, unnecessary when you don’t.

Sports nutrition has never been built on a single ingredient. When one of them drops out or rises significantly in price, it’s just a good reason to get to know the others a bit better.

And most people eventually find that the more diverse option suits them better than they expected.

Main sources and studies

• Jäger R et al. (2017) International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition
• Morton RW et al. (2018) A Systematic Review, Meta-analysis and Meta-regression of the Effect of Protein Supplementation on Resistance Training-Induced Gains in Muscle Mass and Strength. British Journal of Sports Medicine
• FAO (2013) Dietary Protein Quality Evaluation in Human Nutrition: Report of an FAO Expert Consultation.
• Mathai JK, Liu Y & Stein HH (2017) Values for Digestible Indispensable Amino Acid Scores (DIAAS) for Some Dairy and Plant Proteins May Better Describe Protein Quality than Values Calculated Using the Concept for PDCAAS. British Journal of Nutrition
• Herreman L et al. (2020) Comprehensive Overview of the Quality of Plant- and Animal-Sourced Proteins Based on the Digestible Indispensable Amino Acid Score. Food Science & Nutrition
• Res PT et al. (2012) Protein Ingestion Before Sleep Improves Postexercise Overnight Recovery. Medicine & Science in Sports & Exercise
• Boirie Y et al. (1997) Slow and Fast Dietary Proteins Differently Modulate Postprandial Protein Accretion. Proceedings of the National Academy of Sciences
• Reidy PT et al. (2013) Protein Blend Ingestion Following Resistance Exercise Promotes Human Muscle Protein Synthesis. The Journal of Nutrition
• Pinckaers PJM et al. (2023) The Muscle Protein Synthetic Response to the Ingestion of a Plant-Derived Protein Blend Does Not Differ from an Equivalent Amount of Milk Protein. The Journal of Nutrition
• Sharp MH et al. (2018) The Effects of Beef, Chicken, or Whey Protein After Workout on Body Composition and Muscle Performance. Journal of Strength and Conditioning Research
• Shaw G et al. (2017) Vitamin C–Enriched Gelatin Supplementation Before Intermittent Activity Augments Collagen Synthesis. The American Journal of Clinical Nutrition
• Burke LM, van Loon LJC & Hawley JA (2017) Postexercise Muscle Glycogen Resynthesis in Humans. Journal of Applied Physiology