Beef Protein vs Whey: Which Works Better? Data From 125 Research Papers

To settle the endless debate on which type of protein powder is ‘best’, I studied over 125 peer-reviewed research papers to compile this guide on how whey protein powder compares to beef protein powder.

The scientific consensus in 2025 is that if your main goal is maximizing muscle growth, whey protein is still the gold standard. It has higher leucine content, triggers muscle protein synthesis more effectively, and is generally cheaper. 

On the other hand, if you struggle with dairy, want a lactose-free option, or are interested in collagen’s potential benefits for skin and joints, beef protein can make sense.

But the wrong choice costs you more than just money. It could mean constant digestive discomfort, slower progress in the gym, and missing out on benefits you actually care about, like joint health or pregnancy nutrition.

In this Nutranelle guide, I unpack what the science really says, so you can make the right choice for your body and your goals.

Quick Comparison

What You Already Know (and What You Might Not)

Relative to whey, beef protein powders are newer, less common, and surrounded by both hype and skepticism.

The real question is whether beef protein offers unique advantages or if it is mostly clever marketing.

Muscle and Protein Quality

Muscle growth depends on triggering muscle protein synthesis.

Whey consistently outperforms because it is rich in leucine, a key amino acid for switching on the muscle-building process.

Studies show whey protein provides nearly three times the leucine of beef protein per serving, which explains its stronger anabolic effect (Mobley et al. 2017).

Beef protein isolate can still support gains, especially if fortified with extra amino acids, but its collagen-heavy profile means it lacks some essentials.

Direct head-to-head trials (such as Sharp et al. 2015), found that whey led to slightly greater improvements in lean mass and strength compared to beef protein, when consumed post-workout.

Takeaway: Whey edges out for muscle building, but beef protein is a workable alternative if it is fortified with a complete amino profile.

Digestive Health and Tolerance

One of the biggest reasons consumers turn to beef protein is digestive comfort.

Whey concentrate contains lactose, which can cause bloating and gas in lactose-intolerant individuals. Whey isolate removes most lactose, but some people still remain sensitive.

Beef protein isolate contains no lactose and is often tolerated better.

Research on digestion shows that while whey is absorbed faster, beef protein is still highly digestible and has a favorable DIAAS score (Gilani et al. 2012).

Takeaway: If you have dairy sensitivities, beef protein is a practical alternative. It’s worth mentioning that plant-based protein powders are great alternatives to whey that are generally far better studied than beef protein powders.

Related: How to avoid digestive discomfort with protein powders

But What’s Really in Beef Protein Powders?

Many beef protein powders are not made from lean beef steaks but from hydrolyzed collagen derived from hides, bones, and connective tissue.

Collagen is not a complete protein because it is missing tryptophan, and without fortification, it cannot support muscle building effectively (FAO, 2013 Protein Quality Evaluation).

There have also been concerns about amino acid spiking, where cheap fillers are added to inflate protein numbers on the label. While this is not unique to beef protein, it makes label transparency especially important.

Look for products that publish their amino acid profile and specify whether they are fortified.

Related: Combining collagen with protein powder

Beyond the Gym: Health Risks and Benefits

Concerns about whey often center on dairy’s link to acne, inflammation, or elevated IGF-1.

Studies do suggest that dairy consumption is associated with acne in some populations (Adebamowo et al. 2008), but the evidence is stronger for milk than for purified whey protein supplements.

Similarly, red meat is associated with cardiovascular risks when consumed as whole cuts, but those findings may not directly apply to beef protein isolates. At present, there is little evidence that beef protein powders carry the same risks.

Collagen, abundant in beef protein isolates, may help joint comfort and skin elasticity. Randomized trials show collagen peptide supplementation improves skin hydration and elasticity and may support joint health (Zdzieblik et al. 2017).

Takeaway: Whey and beef protein powders are safe for most people. Beef may provide side benefits through its collagen content, though it should not be relied upon as the main source of complete protein.

Related: Top 6 Clean-Label Protein Powders in 2025

Taste, Texture, and Compliance

Whey mixes easily into a smooth shake with a mild, creamy flavor.

Beef protein, by contrast, often has a thicker, gelatinous texture and a stronger aftertaste. Many users describe it as harder to drink, especially unflavored versions.

This matters because consistency drives results. If you dislike drinking it, you will not stick with it.

Blending beef protein into smoothies with fruits, nut butter, or strong flavors like chocolate can improve palatability.

Nutrients Beyond Protein

A common selling point for beef protein is that it contains creatine, iron, and vitamin B12.

While it is true that beef is rich in these nutrients in meat form, very little survives the hydrolyzed isolate manufacturing process in meaningful amounts.

You may get trace iron and B12, but not enough to replace dietary sources.

Collagen-derived amino acids, particularly glycine and proline, are present in high amounts and may support skin and joint health.

But to get clinical benefits, you may need dedicated collagen peptides in addition to protein powder.

Weight Management and Satiety

Both whey and beef protein support weight management by promoting satiety and preserving lean mass during calorie restriction. 

A trial comparing the two found minimal differences in fat loss outcomes between beef and whey protein users, with total calorie control being far more important (Sharp et al. 2015).

Some evidence suggests that beef protein’s thicker texture may create a stronger feeling of fullness, but this is not consistent across studies.

Lifestyle and Fit

For paleo, keto, and carnivore diets, beef protein is often a better philosophical fit than whey, which comes from dairy.

For women, including moms and moms-to-be, considerations differ. Protein powders can be used in pregnancy and lactation, but only with medical guidance. 

Iron in beef protein may be appealing, but doses are small compared to prenatal supplements. Collagen content may support postpartum recovery of skin and connective tissue, though again, dosage matters.

Cost, Value, and Sustainability

Whey protein is a by-product of the cheese industry, making it efficient and relatively affordable. Beef protein powders require additional processing and are not by-products, which drives cost up.

From a sustainability perspective, whey leverages an existing industry waste stream, while beef protein isolates draw on resource-intensive cattle farming.

If you’re environmentally conscious, whey is the greener choice (Poore and Nemecek 201).

Takeaway: Unless you specifically need beef protein, whey delivers better value per gram of bioavailable protein.

Next Steps

If you’re unsure, here’s a practical path forward:

• Step 1: Check your own tolerance (any issues with dairy or lactose?)

• Step 2: Define your priority (muscle growth, joint/skin health, or overall wellness).

• Step 3: Examine product labels (look for amino acid profiles, added BCAAs if beef-based).

• Step 4: Test for 30 days and track how you feel (energy, digestion, recovery, skin).

Check out Nutranelle’s range of clean label protein powders, including whey and plant protein. The nutrition you need, without any fillers and nonsense.