By Dr. Moshe Richmond, DPT, MS, ATC, CSCS

Concierge Physical Therapy & Wellness | Five Towns

Published: January 11, 2025 • Reading time: 7 minutes

Protein is one of the most important nutrients for building strength, recovering from injury, and staying healthy as we age. Two of the most common protein supplements are whey protein and pea protein, but many people aren’t sure which one is right for them or how much they should be taking.

In this article, I’ll explain the differences in simple terms and share how I help my clients and active adults in the Five Towns use protein safely and effectively.

Why Protein Is Important for Strength and Recovery?

As we get older, or if we’re inactive due to pain, injury, or surgery, our muscles naturally get weaker. This muscle loss is called sarcopenia, and it can start earlier than most people realize.

Eating enough protein helps:

• Keep muscles strong
• Prevent muscle loss
• Speed up recovery after exercise or injury
• Support joint and overall health

For many adults, protein intake is the missing piece.

Whey Protein: The Good

Whey protein comes from milk and is one of the most researched supplements in nutrition.

Why Whey Protein Works Well

• It’s high in leucine, an amino acid that tells your muscles to grow
• It’s absorbed quickly by the body
• It’s very effective for building and maintaining muscle

Whey Protein Is Especially Helpful For:

• Adults over 40–50
• People worried about muscle loss
• Those returning to strength training after injury or surgery

If someone is sensitive to dairy, whey isolate is usually easier to tolerate because it contains very little lactose.

Pea Protein: The Good

Pea protein is made from yellow split peas and is a complete plant-based protein.

Why Pea Protein Is a Great Option

• Contains all essential amino acids
• Dairy-free, vegan, and gentle on digestion
• Works well for people who avoid dairy or keep a kosher pareve diet

Pea protein has slightly less leucine than whey, but research shows it can still support muscle and strength when taken in the right amount.

The “Bad”: What People Get Wrong About Protein

The biggest mistake people make is not eating enough protein.

Others worry that:

• Protein is “bad for your kidneys”
• Protein shakes are only for bodybuilders
• Plant proteins don’t work

For the general population, these concerns are mostly myths when protein is used appropriately.

How Much Protein Should You Take?

Here’s a simple guideline:

• Not very active: ~0.8 g per kg of body weight per day minimum
• Active or in rehab: 1.2–1.6 g per kg per day
• Over 50 or strength training regularly: 1.6–2.0 g per kg per day

Example:
A 180-lb (82-kg) adult may benefit from 130–160 g of protein per day.

Whey Protein Dosing 

• 20–30 g per serving
• Best after workouts or with a low-protein meal
• 1–2 servings per day as needed

Whey is great for faster recovery and muscle building.

Pea Protein Dosing Because pea protein has a bit less leucine:

• 25–35 g per serving
• Use after workouts or with meals
• 1–2 servings per day

If someone only uses plant protein, a slightly higher dose works well.

Why Calories Matter After Injury or Surgery

After an injury or surgery, the body enters a catabolic state, meaning it’s breaking tissue down while trying to heal.

This is when many people accidentally under-eat, which can:

• Slow healing
• Increase muscle loss
• Delay return to activity

During recovery, your body needs:

• More protein
• More total calories

Eating enough overall not just protein helps protect muscle and speeds up healing.

A Note About Kidneys and Protein

For most people, protein is safe and beneficial.

However, some individuals—especially those with:

• Kidney disease
• Diabetes-related kidney issues
• Low GFR or high creatinine levels

should talk to their doctor before making changes to protein intake.

This does not apply to the general healthy population, but it’s important for those with known kidney problems to individualize their diet.

So which Protein Is Best for You?

Choose whey protein if:

• You tolerate dairy
• You want the most efficient option for muscle and recovery
• You’re concerned about age-related muscle loss

Choose pea protein if:

• You avoid dairy
• You follow a plant-based or pareve diet
• You have a sensitive stomach

Both options work well when:

• Dosed correctly
• Paired with strength training
• Combined with enough calories

Final Takeaway

There’s no single “perfect” protein.

The best protein is the one you’ll use consistently, in the right amount, while staying active and fueling your body properly especially during recovery.

Below are two well-established kosher protein options. I have no affiliation with these companies other than long-term personal use.

Protein Choices for Strength, Recovery, and Healthy Aging

Orgain Pea Protein vs. NutraBio Whey Protein

Why Protein Matters

🥛 NutraBio Whey Protein Isolate (Dairy)

What it is
A high-purity whey protein isolate with no fillers or blends.

Best for

• Muscle building and strength
• Faster recovery after workouts
• Adults over 40–50 concerned about muscle loss
• Rehab patients returning to strength training

Why it works well

• Very high in leucine (key trigger for muscle protein synthesis)
• Rapid digestion and absorption
• Fully transparent ingredient labeling

Dosing

• 20–30 g per serving
• 1–2 servings per day as needed
• Best post-workout or with a low-protein meal

Kosher status: OU-D (Dairy)

🌱 Orgain Plant-Based Protein (Pea-Based)

What it is
A pea-based, plant protein blend designed for dairy-free and pareve diets.

Best for

• Dairy-free or lactose-intolerant individuals
• Kosher pareve diets
• GI-sensitive clients
• Plant-based preferences

Why it works

• Complete amino acid profile
• Well tolerated
• Effective for strength and recovery when dosed properly

Dosing

• 25–35 g per serving (slightly higher than whey)
• 1–2 servings per day
• Best post-workout or with meals

Kosher status: OU-P (Pareve)

✅ Bottom Line

• NutraBio Whey = most efficient option for muscle growth and recovery
• Orgain Pea Protein = excellent dairy-free alternative when dosed correctly
• Total daily protein intake matters more than brand choice

Protein works best when paired with progressive strength training and individualized rehab guidance.

This article is for educational purposes only. Always consult your physician or dietitian if you have medical conditions affecting nutrition.

About the Author

Dr. Moshe Richmond, DPT, MS, ATC, CSCS,

is a Doctor of Physical Therapy and performance specialist serving the Five Towns area. He specializes in concierge physical therapy, performance-based rehabilitation, and strength training for adults focused on recovery, resilience, and long-term health.