Vegan protein shakes FAQs
Can you build muscle with vegan protein powder?
There are now so many options when it comes to vegan protein and they can all support healthy muscle growth and recovery thanks to the nutritional credentials of each blend. According to Vicki Jones, “Many studies have shown that it’s not animal protein we need, but protein in general. Ideally, you want to choose a protein powder that contains all nine essential amino acids to ensure you get a full spectrum.”
Which is better vegan or whey protein?
While this is a hot topic that requires more than a simple answer, there are a few main points to be made. In terms of muscle gains, a study published in Nutrition Journal found that brown rice protein performed just as well as whey when building muscle, gaining strength, and aiding recovery.
Plant protein is also generally digested more easily. Jones adds: “Vegan protein powders can be just as easy, if not easier, to digest than whey, particularly for those with lactose intolerance or dairy sensitivities. When introducing a new protein powder it’s always a good idea to start adding it in slowly, and many vegan protein powders also contain digestive enzymes to help the body to adjust and absorb the protein powder.”
What are the key nutrients to look for when shopping for protein powder?
If building lean muscle is your goal, you need to pay attention to calories. “When it comes to the protein-to-calorie ratio, I like to recommend that people look for a protein supplement that has under 140 calories per 20-30g of protein,” says Jones. “Many plant-based protein powders can come with extra ingredients that bump up the calories and extra carbs and fats, so you want to look for one that has minimal ingredients.”
What amino acids should vegan protein powders provide?
Our bodies need nine essential acids to function – phenylalanine, valine, tryptophan, threonine, isoleucine, methionine, histidine, leucine, and lysine. Vegan fitness expert Ryan Adams says, “It’s certainly optimal to find a protein powder that contains all nine essential amino acids. Pea and soy protein powders are good examples of this.”
The verdict: Vegan protein shakes
If money were no issue, the NGX bodyfuel, with its personalised nutrition, is definitely the most impressive vegan protein powder currently out there. We loved the fact it’s optimised especially for you, and targets everything your body personally needs. The downside is that, unless you want to set up a regular delivery, it will cost you a pretty penny for a one-off DNA test and bodyfuel.
For maximum protein gains, the Innermost vegan powder has 31g of protein per serving, which is more than all the rest. Or for great nutritional credentials with added probiotics for gut health and tasty flavours, look to Form Nutrition’s offering. For something a little different, we enjoyed the clear protein option from Myprotein for a more squash-like fruity take on the traditional protein shake. At £13.38 for a tub, you can’t argue with the cost either.
Read more: I took maca powder for three months – here’s why you should too
