We recently made a personal commitment for 2025 to be more active and stay fit – not just for muscle building, but to have enough energy for more adventures, hikes, and explorations this year. And when you start prioritizing fitness, the next big question after setting up a workout routine is: what are the right nutrients and supplements to support your body? All this exploration led us to dive deeper into Vegan Protein Powders – which ones are the best, how to use them, and what to watch out for. This is how this The Ultimate Guide to Vegan Protein Powders was born.
While we’re not strictly vegan and do eat some animal-based protein like fish, plant protein still makes up about 50% of our overall intake. Along the way, we keep discovering some creative ways to pack more protein into our meals, like our latest Black Bean Protein Cookies recipe. A lot more protein packed recipes are coming soon.
So, here’s our Plant-Based Protein Powder 101! Feel free to drop your thoughts or suggestions in the comments below and let’s make this guide as complete as possible!
When choosing a plant-based protein, there are three key factors to consider: amino acid profile, digestibility, and taste. Let’s break it down!
1. Vegan Protein Amino Acid Profile
Are You Getting What You Need?
Proteins are made of amino acids, which are divided into two groups: essential amino acids (EAAs) and non-essential amino acids (NEAAs). Essential amino acids must come from food since our bodies can’t produce them, while non-essential amino acids can be synthesized by the body.
Plant proteins generally contain fewer EAAs compared to animal proteins, particularly lower amounts of lysine (in grains) and methionine (in legumes). However, some plant proteins – like soy – are considered to be complete proteins, meaning they contain all nine EAAs in adequate amounts.
If you’re looking for muscle-building benefits of protein, one particular group of essential amino acids called branched-chain amino acids (BCAAs) – leucine, isoleucine, and valine – are crucial. Leucine plays the biggest role in muscle protein synthesis, so picking a protein powder with good leucine content is smart!
💡Pro Tip: A mix of pea and rice protein is our favourite option for vegan protein powders, as they complement each other’s amino acid deficiencies. Stay with this post to learn why we don’t choose soy protein powder, despite it being a complete protein.
2. Digestibility of Vegan Protein Powders
Will It Sit Well in Your Stomach?
One common issue with plant-based protein powders is digestibility. Some contain antinutrients like phytates and lectins, which can hinder nutrient absorption and may cause bloating.
✅ Ways to improve digestibility:
- Choose fermented, sprouted, or hydrolyzed plant protein powders for better digestibility.
- Some vegan protein powders already include digestive enzymes and probiotics, which can aid digestion. Our favorite option is Garden of Life Raw Organic Protein (link to iHerb).
- Combining proteins like pea and rice helps create a more complete amino acid profile and may enhance digestion.
- Pairing plant proteins with fermented foods like kimchi or sauerkraut can further support gut health.
- Take your time when drinking a protein shake allowing digestive enzymes in your saliva to start breaking down nutrients.
- A healthy gut microbiome plays a key role in digestion. Eat fiber-rich foods, stay hydrated, and consider probiotic supplements if needed.
3. Taste of Vegan Protein Powders
How Does It Compare?
Let’s be real – unflavoured plant protein can have an earthy, grassy, or even chalky taste. Some are better than others:
- Pea protein: Mild, slightly nutty flavour, and often considered one of the best-tasting plant proteins.
- Rice protein: Grittier texture, neutral taste.
- Soy protein: Smoother but has a noticeable bean-like flavour.
- Hemp protein: Earthy and nutty, often used in superfood smoothies. In our opinion, it has the most intense flavour among vegan protein powders. Lower-concentration hemp powders (around 50% protein) tend to have a richer, more enjoyable taste.
If taste matters, choose naturally flavoured versions with cocoa or vanilla, or blend with nut milk, bananas, or cinnamon.
What’s Wrong with Soy Protein Powders?
While soy protein powder is a complete protein with all essential amino acids, it has some potential downsides:
- Many soy crops are genetically modified and heavily treated with pesticides, making sourcing organic and non-GMO options important.
- Soy also contains phytoestrogens, which may affect hormone balance in some individuals.
- Additionally, it has a higher concentration of antinutrients like trypsin inhibitors, which can hinder protein digestion and nutrient absorption.
- Some people also find soy protein harder to digest compared to other plant-based options like pea or rice protein.
How Much Protein Should You Be Eating?
Well, a solid rule of thumb is about 0.8g of protein per pound of body weight if you’re getting a moderate amount of exercise each week (think 3 gym sessions, for example). For those aiming to pack on muscle or lose fat, you might want to adjust this to match your goals. If you’re looking to build more muscle mass, you might aim for closer to 1g per pound of body weight.
And remember, for those with a lot of extra body mass, protein intake is typically calculated based on your goal body weight, not your current weight.
Protein isn’t just for muscle heads, though! It helps with recovery, energy, and even your immune system. So, mix it up and fuel those gains (or just stay healthy)!
When Should You Have Your Protein?
Protein intake should be spread evenly throughout the day, with a little extra focus around your training times. A good tip is to prioritize protein in the earlier part of the day as our digestive system tends to work more efficiently in the morning. Plus, starting your day with a high-protein, high-fat breakfast helps keep energized, focused, and feeling fuller for longer, which means fewer cravings and less temptation to snack on sugary stuff.
You’ll find plenty of high-protein breakfast ideas in our Nutritious Breakfast Guide, which you can grab for FREE when you sign up for our mailing list. Trust us, your mornings will thank you!
How to Optimize Protein Intake for Training?
If you’re serious about optimizing your nutrition around workouts, The Huberman Lab podcast with Dr. Stacy Sims is a must-listen! They break down the science of fuelling your body – especially for women. Here’s the scoop:
Pre-Workout: Fuel Up!
- Lifting weights? Grab 15g of protein about 30 minutes before your session.
- Doing cardio? Add 30g of carbs on top to keep your energy up.
Post-Workout: Recover Right!
- For women: Aim for 35-50 g of protein (depending on the age) with 5-7g of BCAAs within 45 minutes after an intense workout. This helps with muscle recovery and strength.
- For men: While the exact timing isn’t strict, a protein + carb combo within 60 minutes post-workout is a solid rule of thumb.
Quick Breakdown of Popular Plant Protein Powders
- Pea Protein: High in lysine and leucine but low in methionine and cysteine.
- Soy Protein: Complete protein, but some people avoid it due to allergies or concerns about sustainability.
- Rice Protein: High in methionine but low in lysine.
- Hemp Protein: More of a whole-food supplement as it contains fibre, omega-3s, and minerals but less protein per serving. One of our favorite high-quality hemp protein options is Manitoba Harvest Hemp Yeah! (link to Amazon) protein powder.
- Nut Protein: Less concentrated than pea, rice, or soy isolates. It’s typically made by defatting nuts (removing most oils) and grinding them into a fine powder. While it contains protein, it also retains fibre and micronutrients, making it a hybrid of a protein supplement and a nutrient-dense superfood.
Bonus: Should You Supplement with BCAAs?
Since leucine is key for muscle growth, some people add BCAA supplements to plant proteins.
One of the good options for BCAA supplement is Optimum Nutrition BCAA Powder (link to iHerb) because it’s in powder form, allowing you to easily adjust the serving size to your needs. Plus, it’s unflavoured, making it a cleaner option that mixes seamlessly with any drink.
However, BCAAs alone don’t provide all the essential amino acids your body needs and won’t significantly impact muscle building if overall protein intake is insufficient. BCAA supplements should complement, not replace, whole protein sources.
The Best Strategy for Vegan Protein Intake:
- Mix & Match: Choose vegan protein powders that combine pea and rice protein – this option provides a more balanced amino acid profile.
- Distribute Protein Intake: Aim for protein throughout the day, especially in the morning or around workouts.
- Boost Bioavailability: Look for sprouted or fermented plant proteins to improve absorption.
All in all, we believe that with the right approach, vegan protein powders can be just as effective as animal-based proteins. Balance is the key – whether it’s about balancing amino acids, a reasonable ratio of plant-based and animal proteins, or sufficient protein intake levels. 🚀 Choose wisely, mix it up, and enjoy the benefits!