Goat Whey Next to Collagen, Beef, Pea and Egg Protein

A lot of the people who find Kultra through our website quiz tell us they already use another protein powder, and the question that follows, sometimes out loud and sometimes not, is "so why would I switch?" I think that's completely fair. If you've found something that works for you, I'd never want to talk you out of it just for the sake of it, and the honest truth is that every type of protein has its own strengths, its own limits and its own kind of person it suits best.

So I did what I always do. I went to the research, and I tried to line up the common alternatives as fairly as I could, including the places where goat whey isn't the right choice. I've already written detailed posts on a few of these comparisons, which I'll link as we go, but I wanted one place where you can see them all side by side.

How to compare proteins fairly

Before getting into each one, it helps to know what actually makes one protein different from another, because the grams on the front of the pack only tell part of the story. Protein is made of amino acids, and nine of them are called essential, which means our bodies can't make them and we have to get them from food. A protein that contains all nine in useful amounts is described as complete. Among the essential amino acids, leucine gets a lot of attention, because it plays a key role in switching on muscle protein synthesis.

One of the most useful studies I found measured the amino acid content of a wide range of commercially available protein powders in the same lab, using the same method [1]. That matters, because it means the numbers can be compared fairly rather than pieced together from different sources.

Essential amino acids, as a share of the protein

% of total protein, commercially available protein isolates measured in one lab

Whey43%

Milk39%

Egg32%

Pea30%

Brown rice28%

Soy27%

The side by side

Collagen

Collagen is everywhere at the moment, and I understand the appeal. However, it's worth knowing that collagen is missing one essential amino acid, tryptophan, so under the standard scoring method it's classed as an incomplete protein [2]. That doesn't make it bad, and the same research suggests collagen peptides can make up a fair share of your daily protein while your overall amino acid needs are still met, as long as the rest of your diet fills the gap [2]. It just means collagen and whey aren't doing the same job, so I'd think of collagen as an addition rather than a replacement. I've written about this in more detail in goat whey protein vs collagen.

Beef protein

Beef protein powders are popular with people avoiding dairy, which makes complete sense. The research is quite thin, though. One small eight-week study in resistance-trained adults found that both beef protein isolate and whey protein isolate increased lean mass compared with baseline, with no clear difference in strength between them [3], but it was a conference abstract with 30 people, so I wouldn't read too much into it either way. Quality also varies a lot between brands, because how the protein is made affects its amino acid profile, so it's worth checking the label carefully. My fuller comparison is in goat whey vs beef protein.

Pea protein

Pea protein is the one I'd recommend to anyone who is vegan or who needs to avoid milk altogether, because it's plant based, widely available and contains all nine essential amino acids. On the other hand, plant proteins tend to be lower in some essential amino acids than animal proteins, and pea in particular is low in methionine [1], which is why many brands blend it with rice, since the two cover each other's gaps. Pea also has an earthy taste that brands often balance with sweeteners and flavourings, and gums to smooth the texture, so the ingredients list can get long. There's more in goat whey protein vs pea protein and in my post on plant protein vs whey for sensitive stomachs.

Egg white protein

Egg white protein is quietly underrated, I think. It's a complete protein, it's dairy free, and it has a long history of use. In the lab comparison it came in lower than whey on both essential amino acids and leucine [1], and some people find the texture a little foamy, however it's a genuinely good option if you can't have milk but do eat eggs.

And goat whey

Whey came out with the highest essential amino acid content of all the powders tested [1], and it's naturally rich in leucine. That study looked at cow's milk whey, and I'd always want to be careful about stretching it further than it goes, but goat whey is still whey, a milk protein with a complete amino acid profile. Goat milk is also naturally A2, which I explain in what is A2 protein, and there's a fair, sourced look at goat versus cow whey in what the research actually says.

I also want to be clear about who goat whey isn't for. It contains milk, so it isn't suitable for anyone with a milk allergy, and it isn't vegan. It also isn't lactose free: Kultra has about 1.5g of naturally occurring lactose per serving, so if you've been diagnosed with lactose intolerance, speak to your GP first.

Kultra is goat whey protein concentrate, natural vanilla bean and stevia leaf, with nothing else added, and each serving of two level scoops (33g) gives you 26g of protein. As part of a varied, balanced diet and a healthy lifestyle, protein contributes to a growth in muscle mass. You can see a fuller breakdown on our comparison page.

So which one is right for you?

When I look at all of this together, I don't think there's one winner for everyone, and I'd be suspicious of anyone who told you there was. If you're vegan, pea or a blend is the obvious choice; if you avoid dairy but eat animal products, egg or beef could work well; if you like collagen, keep it as an extra; and if you're happy with milk protein and want a complete protein with a short list, whey is hard to beat. What matters most is that you understand what you're choosing, and why.

If you're curious to try goat whey without committing to a full pouch, there's a £10 sample of three servings, and the £10 comes back as store credit if you decide to carry on. You can find Kultra here.

-N 🤍

FAQ

Is collagen a complete protein?

No. Collagen lacks tryptophan, so it's classed as incomplete. It can be a useful addition to a varied diet but isn't a like-for-like swap for whey.

Is pea protein as good as whey?

Pea is a good choice for vegans and contains all nine essential amino acids, but in lab comparisons it has a lower share of essential amino acids than whey and is lower in methionine.

Which protein powder has the most leucine?

Among the powders measured in one large lab comparison, whey had 11.0% leucine, compared with 9.0% for milk and 7.0% for egg.

Is goat whey suitable if I can't have dairy?

No. Goat whey contains milk, so it isn't suitable for a milk allergy, and it isn't lactose free.

References

1. Gorissen SHM et al. (2018). Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids 50(12):1685 to 1695. https://pmc.ncbi.nlm.nih.gov/articles/PMC6245118/
2. Paul C, Leser S, Oesser S (2019). Significant amounts of functional collagen peptides can be incorporated in the diet while maintaining indispensable amino acid balance. Nutrients 11(5):1079. https://pmc.ncbi.nlm.nih.gov/articles/PMC6566836/
3. The effects of beef protein isolate and whey protein isolate supplementation on lean mass and strength in resistance trained individuals: a double blind, placebo controlled study (2015). J Int Soc Sports Nutr 12(Suppl 1):P11, conference abstract. https://pmc.ncbi.nlm.nih.gov/articles/PMC4595383/