Let's talk about something that's becoming more and more popular ... vegan protein powder!
I think we've all heard at some point about the importance of protein. It's not just another nutrient, it's absolutely essential for our bodies.
Just think about it...
• Our muscles are built from protein
• Our bones need protein for strength
• Our organs depend on protein
• Our skin requires protein for repair
Even our hair, nails, and hormones need protein to function properly!
But, here's the thing: Some people have a harder time getting enough protein than others. This is especially true for vegans and vegetarians who follow a plant-based lifestyle.
Now, don't get me wrong ... there's absolutely nothing wrong with following a plant-based diet. In fact, it's incredibly healthy in many ways. That doesn't mean it comes without its challenges...
One of the biggest challenges? Getting enough quality protein while staying true to vegan principles. This is where a vegan protein powder can save the day.
In This Article You Will Learn:
• What Vegan Protein Powder Is and Why It Matters
• The Key Benefits of Plant-Based Protein Powders
• How to Effectively Use Vegan Protein Powder
• What to Look For in a Quality Vegan Protein Powder
• Expert Tips for Maximizing Your Results
What is Vegan Protein Powder?
Vegan protein powder is a plant-based protein supplement made from sources like peas, rice, hemp, and other plant proteins.
One of the big challenges with a plant-based diet is getting enough complete protein. That's because protein isn't just protein. Our bodies need proteins that contain all 9 essential amino acids to build and repair muscle tissue. These are called "complete proteins."
The challenge? Most plant-based protein sources are "incomplete" protein sources. This means they're missing one or more of these essential amino acids. This can make it really difficult for vegans and vegetarians to build and maintain lean muscle mass.
That's where vegan protein powder comes in. However, it can't just be any vegan protein powder.
The most effective vegan protein powders are made from complementary plant sources. For example: Pea protein is packed with most essential amino acids but is a bit low in methionine and cysteine. Rice protein is rich in exactly those amino acids that pea protein lacks. When combined, they create a complete amino acid profile.
This smart combination approach is backed by research too. Recent studies show that properly formulated vegan protein powders can be just as effective as animal-based proteins for building and maintaining muscle (1).
For anyone following a plant-based lifestyle, this can be essential.
Benefits of Vegan Protein Powder
Let's dive into why vegan protein powder isn't just a trend ... but an essential for plant-based dieters looking to boost their protein intake!
1. Complete Protein Profile
Many standalone sources of protein in plants don't have a complete amino acid profile. That just means they don't have every amino acid our body needs. Whether we're talking about building muscle or producing hormones, we need to get all 9 essential amino acids. By combining multiple plant sources, a vegan protein powder can!
2. Enhanced Digestibility
Whole plant proteins can be harder to digest than vegan protein powders (1). That's because these powders can be processed for better bioavailability (1). Think of this as a measure of how easy it is for your body to absorb and utilize.
3. Allergen-Friendly Option
For anyone sensitive to dairy, like those who are lactose intolerant, this is huge! Vegan protein powder offers a complete protein source without any dairy-related digestive issues.
4. Additional Nutrients
Many vegan protein powders can come packed with extra benefits. However, this will vary from brand to brand.
• Good fiber content
• Essential vitamins and minerals
• Antioxidants from plant sources
• Digestive enzymes for better absorption
How to Use Vegan Protein Powder
Using vegan protein powder effectively all comes down to your nutrition currently. As far as using the powder itself, all you have to do is follow the instructions on the label.
For the most part, this will mean mixing a serving with 6-8 oz of water. Depending on the flavor, it may also be acceptable to mix it with juice or a different liquid.
There are also some recommendations I have for getting the most out of it...
Best Times to Take Vegan Protein
Post-Workout
Your muscles are craving protein after exercise. If you follow a plant-based lifestyle, obviously your options are pretty limited. This is when I'd recommend a vegan protein powder to help kickstart recovery.
Pro Tip: For best results after your workout, mix your vegan protein powder with some quick-digesting carbs.
Between Meals
If you struggle to get enough protein throughout the day, this is a great time to use a vegan protein powder. Mix up a shake when you're on the go, in between meals, or as a snack before bed. However you choose to use it, it can help with hitting your daily protein goals.
Morning Routine
I also know a lot of people who love to start their day with a shake. It could be a good way to get your day started, even as a part of a smoothie.
What to Look For in a Quality Vegan Protein Powder
Not all vegan protein powders are created equal. Trust me, I've tried plenty of them during my time working in supplement retail.
When it comes to a vegan protein powder, here's what matters most:
1. Multiple Protein Sources
Look for products that combine different plant proteins. Remember what we talked about with pea and rice protein? That's the kind of smart combination you want for the best protein profile.
2. Complete Amino Acid Profile
Make sure your choice includes all essential amino acids. This is crucial for muscle recovery and growth (3). Really, this goes hand in hand with my first point.
3. Taste and Texture
Let's be honest, this matters! While vegan protein won't be quite as creamy and delicious as whey, it shouldn't be gritty. There aren't many, but I have found a few vegan protein powders that nail the flavor and texture!
Ready to Experience the Power of Plant-Based Protein?
When it comes down to it, most of us need more protein in our lives. This can be especially true for vegans and vegetarians. Plant proteins just aren't known for being high-quality proteins like animal proteins.
They’re also not particularly high in protein in general. So, it takes a little more planning to get enough complete protein on a plant-based diet.
Vegan protein powder is a great solution to this problem for the many who follow this lifestyle. It’s also a great option for those who cannot use whey protein due to lactose intolerance.
Vegan protein powder can make it easier to hit your protein goals and see better results in fitness. Protein intake is of massive importance for muscle growth and fat loss. So, one way or another, you need to hit your protein goals.
Not all vegan protein powders are the same, and they’re not all of the same quality. Some use inferior protein sources and don’t have a complete amino acid profile. Some just taste like grass clippings (yuck).
At 1st Phorm, our mission is to help real people earn real and long-term results. We know you don't cut corners with your fitness goals. That's why we don't cut corners when it comes to the supplements to help you reach them!
That's why I know you'll love Vegan Power Pro. I've tried a lot of different plant-based protein powders, and truly nothing compares. The flavors are smooth, and it’s not gritty like many others I’ve tried.
It’s made with pea protein and organic rice protein, so you know you’re getting a complete protein. It also has a fruits and veggies blend, and some digestive enzymes too.
There are thousands of five-star reviews, raving about its quality and flavors. Check out Vegan Power Pro for yourself, and I know you won’t be disappointed.
If you plan on using it after workouts, we also offer the Vegan Post Workout Stack.
If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Ajomiwe, N., et al. "Protein Nutrition: Understanding Structure, Digestibility, and Bioavailability for Optimal Health." Foods, vol. 13, no. 11, June 2024, p. 1771.
(2) Carbone, J. W., and S. M. Pasiakos. "The Role of Dietary Plant and Animal Protein Intakes on Mitigating Sarcopenia Risk." Current Opinion in Clinical Nutrition and Metabolic Care, vol. 25, no. 6, Nov. 2022, pp. 425-429.
(3) Arentson-Lantz, E., et al. "A Moderate Serving of a Lower-Quality, Incomplete Protein Does Not Stimulate Skeletal Muscle Protein Synthesis." Current Developments in Nutrition, vol. 5, no. 2, June 2021, p. 487.
