What are vegan protein powders?
Vegan protein powders are plant-based supplements designed to help vegans, vegetarians and anyone looking to add more protein into their diet meet their daily protein needs. They provide an easy and convenient way to increase protein intake, especially for those who do not eat meat, fish, eggs or dairy.
Vegan protein powders are made from a variety of plant-based protein sources like:
- Soy protein isolate
- Pea protein
- Brown rice protein
- Hemp protein
- Pumpkin seed protein
- Chia seed protein
- Sacha inchi protein
These are then processed into a fine powder that can be mixed into shakes, smoothies, oatmeal, baked goods and more. Compared to animal-based proteins like whey, vegan proteins generally have less protein per serving, but can still provide an excellent source of protein for those looking to maintain muscle mass, aid recovery after exercise or simply increase daily protein intake on a plant-based diet.
Benefits of vegan protein powders
Some of the main benefits associated with vegan protein powders include:
- High in protein – Enables increasing protein intake, which helps build and maintain muscle mass.
- Convenient – Provides an easy, portable way to add extra protein to your diet, especially on busy days.
- Variety of nutrients – Most provide a range of vitamins, minerals and fiber in addition to protein.
- Plant-based – Suitable for vegans, vegetarians, and those conscious about animal welfare and sustainability.
- Dairy-free – Useful for those with lactose intolerance or avoiding dairy.
- Hypoallergenic – Tend to be less allergenic than whey for those with sensitivities.
- Muscle repair and recovery – Help repair muscle damage and aid post-workout recovery.
- Weight management – High protein intake promotes fullness which can aid weight loss.
Studies show that supplementing with vegan protein powders can help build muscle and strength as effectively as whey protein in both athletic and sedentary individuals when consumed consistently along with resistance training.
Some research has also found plant-based proteins may have additional benefits over animal-based proteins, including reducing inflammation, regulating blood lipids and blood pressure levels.
Potential drawbacks
While offering many benefits, there are a few potential downsides to consider with vegan protein powders:
- Lower in key amino acids – They tend to have lower amounts of essential amino acids like leucine than animal proteins.
- Less muscle protein synthesis – Some research shows they stimulate MPS and muscle growth to a lesser extent than whey.
- Digestibility – Plant proteins are typically not as well digested as animal proteins like whey and casein.
- Higher carbohydrates – Often contains more carbs than whey protein powders.
- GI symptoms – Some report bloating, gas or stomach pains, especially with soy- or pea-based proteins.
- Cost – Often more expensive than whey protein on a per-serving basis.
- Taste and texture – Some find the taste and texture less appealing than dairy-based proteins.
However, combining different vegan proteins like rice and pea protein can help maximize the amino acid profile. Digestive issues can often be avoided by switching protein sources. Also, products are improving as more companies move into the vegan protein space.
Are they necessary?
For vegans, vegetarians and anyone avoiding dairy, vegan protein powders can be useful to help meet daily protein needs. However, they are not an absolute requirement.
Protein needs can be met through diet alone by eating a variety of plant-based protein sources like:
- Tofu and tempeh
- Beans, lentils and legumes
- Nuts and nut butters
- Seeds
- Whole grains like quinoa and buckwheat
- Some vegetables like spinach, broccoli and asparagus
Aim for 0.6-0.9 grams of protein per pound of body weight when calculating your needs. Needs are increased for those who are very active, strength training or looking to build muscle.
While it’s possible to get enough protein from a vegan diet without supplements, powders offer a convenient way to optimize intake. They can be especially useful around workouts for enhanced muscle building and recovery.
How to choose the best vegan protein powder
When choosing a plant-based protein powder, look for one that offers:
- 20-30 grams of protein per serving
- 3-5 grams BCAAs per serving
- Minimal carbs and fat
- No artificial flavors, colors or sweeteners
- A high protein to calorie ratio
- Positive reviews for taste, mixability and digestibility
Consider choosing a blend that combines pea, brown rice and/or hemp proteins to get a complete amino acid profile. Vanilla and chocolate flavors tend to taste best.
You can also compare the amino acid content against a target profile ideal for muscle building:
| Amino Acid | Target % |
|---|---|
| Leucine | 10% |
| Isoleucine | 6% |
| Valine | 6% |
| Lysine | 7% |
| Threonine | 6% |
| Phenylalanine | 6% |
| Methionine | 2% |
| Tryptophan | 2% |
This target profile provides an optimal balance of amino acids to stimulate muscle protein synthesis and maximize muscle growth from resistance training.
Best vegan protein powder brands
Some of the top vegan protein powder brands include:
- Orgain – Offers organic plant-based protein from pea, brown rice and chia seeds. 20g protein and 150 calories per serving.
- Vega – Uses pea and sprouted whole grain brown rice proteins. 30g protein and 160 calories per scoop.
- Optimum Nutrition – Combines pea, brown rice and sacha inchi proteins. 24g protein and 120 calories per serving.
- Garden of Life – Organic plant protein sourced from peas, sprouts and seeds. 20g protein and 100 calories per scoop.
- KOS – Blend of pea, pumpkin, sunflower and rice proteins. 21g protein and 120 calories per serving.
These brands offer high-quality vegan proteins with optimal amino acid profiles, great taste and smooth texture. Try a few different options to find your favorite.
Do you need extra amino acids?
Getting a spectrum of essential amino acids is important to maximally stimulate muscle protein synthesis from a protein source.
Some plant proteins may not provide the full range of essential amino acids on their own. However, combining protein sources like rice and peas can complement each other to improve the amino profile.
BCAA supplements may also be useful around workouts to amplify the leucine content, which specifically triggers muscle protein synthesis.
However, most quality protein powders will already contain extra leucine and BCAAs. As long as you choose a blend that combines a few different protein sources, and consume a varied vegan diet in general, extra amino acids from supplements are likely unnecessary.
Should it be organic?
Organic vegan protein powders are produced without chemical pesticides, antibiotics or growth hormones. Many choose organic to avoid these potential contaminants.
However, there is little evidence of significant nutritional differences between organic and conventionally produced proteins. The top priority is choosing a high-quality protein with a well-rounded amino acid profile.
Organic certification also tends to increase the cost. So while organic options are great for those who can afford them, non-organic vegan proteins can be just as effective.
Organic or not, always look for brands that avoid artificial additives and use natural flavoring.
Does taste matter?
Taste is important for compliance and enjoying your protein shakes or smoothies. Vegan proteins have come a long way in recent years when it comes to flavor and texture.
Vanilla and chocolate typically taste best. Look for brands that use natural flavoring, cacao and monk fruit or stevia for a naturally sweet taste without any chemical aftertaste.
The texture should be smooth without any chalkiness. Shaking well before drinking helps, as does using a blender.
Consider getting an unflavored or lightly flavored powder like vanilla if you plan to only use it in strongly flavored smoothies. Sample a few flavors to find your favorites.
How much does it cost?
The cost of vegan protein powder ranges from $0.50-1.50 per serving, with an average cost of around $1. Factors like organic certification, protein source, additional ingredients and brand reputation impact the price.
Compared to whey which averages $0.70 per serving, vegan proteins tend to cost more. However, prices have come down substantially as demand has increased and more competition enters the market.
Despite typically being pricier than whey per pound, getting sufficient protein from a vegan diet would likely be even more expensive without supplementation. So vegan powders can ultimately save money versus relying solely whole food sources.
Finding a quality vegan protein you like makes it easier to meet your needs consistently and cost-effectively. Try ordering samples or smaller bags first to gauge taste and determine if the investment is worth it.
Conclusion
Vegan protein powders offer a valuable option for adding muscle-supporting protein into plant-based diets. Combining different vegan protein sources provides an optimal amino acid profile to stimulate MPS and support strength and muscle goals as effectively as whey.
Choosing a high-quality powder with minimal additives can enhance the convenience, protein content and nutritional profile of smoothies and shakes without compromising ethics or health. Taste trialing a few top brands helps identify the best value options tailored to your preferences.
While not absolutely necessary given sufficient whole food intake, incorporating vegan protein powder makes it simpler to meet protein needs consistently, especially around workouts. For those looking to reap the recovery, muscle building and fat loss benefits of higher protein intake on a vegan diet, quality plant-based powders can prove well worth the investment.