By Michael Martin Show
Play a game of word association with "vegan," and "healthy" might come up rather quickly. "Muscular" might not. But that could change, and sooner than you might think. As plant-based lifestyles catch on for more Americans, vegan protein powders derived from plant sources such as peas, rice, soy, and hemp have become increasingly popular for workout recovery. And they're not just watered-down substitutes for whey, appealing only to those who abstain from eating animal products. Research has shown that vegan protein can produce similar results to other types of protein. Here's what you should know about the best vegan protein powder for muscle gain. Get 21 grams of muscle-building pea protein in each scoop of LADDER Plant Protein Can You Build Muscle with Vegan Protein Powder?You can totally build muscle with vegan protein powder. A 2020 study published in the Journal of the International Society of Sports Medicine found that rice and whey protein yielded similar outcomes for body composition and performance. And pea protein has also been found to be quite effective versus a placebo (and on par with whey). Just like whey, vegan protein contains BCAAs (branched-chain amino acids), a category of protein building blocks that are particularly important for muscles and the heart. Whey protein is renowned for being a complete protein, containing adequate amounts of all nine essential amino acids. Most vegan protein sources aren't complete by themselves, but that shouldn't hold you back from trying them when you want to pack on some gains. Kelly Jones, MS, RD, CSSD, LDN, a board-certified sports dietitian in Newtown, Pennsylvania who follows a plant-based diet, suggests combining pea protein with other plant-based proteins for a more complete amino acid profile. To build muscle on a vegan diet, Jones recommends starting with 1.8 grams of protein per kg (equal to 2.2 pounds) of your weight in protein per day and adding 10% to that number in grams. Why add 10%? "That's because the bioavailability of many plant protein sources is lower than animal sources," says Jones. This means you may digest and absorb slightly less amino acids in a plant food versus animal protein. Does Vegan Protein Work Better Than Whey for Muscle Gain?Although those studies we shared suggest that vegan protein powder can be just as effective as animal protein, there isn't conclusive evidence that vegan protein is better for packing on muscle. Both whey and vegan protein powders provide protein to help you refuel and repair muscle after a workout. When choosing between them, it's mostly about personal preference, including dietary choices and allergies. And no matter which protein powder you choose, don't expect it to do more than its share of the work. "Protein shakes won't be what make or break your results," says Jones. "At the end of the day, it's all going to come down to total protein and energy intake, as well as the timing of your protein intake." And there's still more to the equation. "Eating enough calories, especially from carbohydrates, is important to fuel your exercise and maintain a high intensity during workouts," she adds. But you might find vegan protein superior to animal protein if whey or casein tend to upset your stomach (in some people, they can cause gas or bloating), and, of course, if you're following a vegan diet. 4 Recipes to Try with Our Vegan ProteinCurious about the best vegan protein powder for muscle gain, but not sure how to integrate it into your diet? Try these four simple protein-packed recipes! 1. Green Protein Smoothie2. Protein Powder Pudding3. Peanut Butter Protein Balls4. Chocolate Cashew Butter Oatmeal*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Peas are a suitable source of protein. Pea protein powders make consuming this type of protein convenient and accessible. Pea protein is also relatively easy for the body to digest and use, making it a popular vegetable-based protein choice. There are several varieties of pea protein powder on the market. These include:
Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication. Medical News Today follows a strict product selection and vetting process. Learn more here. Best flavored isolate pea protein: Naked Nutrition Naked Pea
Naked Nutrition offers a simple pea protein isolate made from raw yellow peas. The unflavored product contains no other ingredients, but it also comes in chocolate and vanilla flavors. According to the company, Naked Pea is soy-, gluten-, and dairy-free and contains no genetically modified organisms (GMOs). This makes it ideal for those with sensitivities or allergies, and people who want a powder without flavor to mix with food, such as in baking. Buyers say that it has a good flavor. However, they also note that the tub is about 70% full. The pros and cons a person can consider include: Pros:
Cons:
Naked Nutrition Naked Pea is available online for around $64.99. Subscriptions are also available. Best vegan option: Orgain Organic Protein
Orgain Organic Protein provides an organic plant-based protein blend, which may be suitable for many diets. The protein blend also reportedly includes protein from brown rice and chia seed. According to the company, the product is vegan and gluten, soy, and lactose-free. This makes this product suitable for people following a vegan diet and those with a range of dietary restrictions. There are many flavors to choose from, including neutral, vanilla, iced coffee, pumpkin spice, and strawberries and cream. Orgain also claims this product is USDA certified organic. However, the ingredients include sunflower oil, which is an allergen some people may wish to avoid. The pros and cons a person can consider include: Pros:
Cons:
The Orgain Organic Protein is available online for around $31.99. The company also operates a subscription service with discounts. Best pea and vitamin blend: Vega One All-In-One Shake
Vega One All-In-One plant-based protein powder combines pea protein with a blend of fruits and vegetables to deliver extra nutrients. According to the company, the product also contains vitamin K, vitamin A, and iron. This may be suitable for those who want to add minerals and vitamins to their diet from protein powder rather than supplement capsules. Vega claims this protein powder is vegan, gluten-free, and non-GMO. Every serving contains probiotics and greens, including pumpkin, kale, and spinach. It also comes in various flavors, including berry, mocha, coconut almond, and chocolate mint. However, people with sensitivities should be aware that the company makes it in a facility that processes soy, peanuts, eggs, and milk. The pros and cons a person can consider include: Pros:
Cons:
The Vega One All-In-One Shake is available online for around $43. Best unflavored isolate pea protein: Now Sports Organic Pea Protein
Now Sports Organic Pea Protein is an isolated pea protein made from organic yellow peas. It contains no other ingredients and may suit people looking for a pure option or who wish to create their own blends. According to the company, this product is USDA certified organic and verified non-GMO. Other positives include amino acids and l-arginine from the pea protein. Most buyers praise it, saying it has no overpowering smell or taste. However, some critical reviews point out that it can be bitter. The pros and cons a person can consider include: Pros:
Cons:
A 1.5-pound (lb) tub of Now Sports Organic Pea Protein is available online for around $22. Best organic blend: KOS Organic Plant Protein
KOS Organic Plant Protein powder chocolate flavor contains a protein blend made from organic peas, as well as pumpkin seed protein, quinoa, and seeds of both flax and chia. According to the company, this product also contains a blend of fruits and vegetables, providing other nutrients and vitamins. It is also free of gluten, soy, dairy, and GMOs. This makes it suitable for people looking for an organic blend to add minerals and vitamins to their shakes. However, the ingredients include a relatively high amount of sodium per serving, equaling 13% of a person’s daily amount. It is also unsuitable for individuals allergic to tree nuts. The pros and cons a person can consider include: Pros:
Cons:
A 2.6-lb tub of KOS Organic Plant Protein is available online for around $44. Best for digestion: Bulk Supplements Pea Protein Isolate
Bulk Supplements Pea Protein Isolate reportedly contains an isolated protein powder that contains all of the essential amino acids. Each serving delivers 21 g of protein with 2 g of carbohydrates and no sugars. According to the company, this product is suitable for vegans and gluten-, soy-, and lactose-free. It also has no artificial flavors or colors, making it ideal for people who want a powder that is easy to digest and blend into drinks. Positive comments mention a great taste. More critical comments criticize its texture when mixed into drinks. A person can choose between a range of sizes from 3.5-ounce packets to 2.2-lb bags. The pros and cons a person can consider include: Pros:
Cons:
A 2.2-lb bag of Bulk Supplements Pea Protein Isolate is available online for around $20. Best for easy absorption: Vanilla Garden of Life Raw Organic Protein
Garden of Life Raw Organic Protein utilizes a sprouting technique that the company claims activates ingredients to make them more bioavailable. The blend also contains 12 other plant-based ingredients, which the company says helps create a complete and varied amino acid profile. The brand also says it includes a combination of raw probiotics and enzymes to break down the proteins further for easy absorption. This may make this powder suitable for people who get digestive upset when taking protein supplements. Instead of sugar, this protein powder contains the sweetener erythritol, which contains fewer calories than sugar. According to the company, this product is organic, non-GMO, dairy-free, and vegan. It comes in vanilla, chocolate, vanilla chai, and unflavored options. The pros and cons a person can consider include: Pros:
Cons:
Garden of Life Raw Organic Protein in vanilla flavor is available online for around $46.99. Buyers also get free shipping. Best low carb and sodium option: Folona SoLo Pea Protein Powder
Folona combines pea protein with iron, calcium, magnesium, and potassium in this low sodium pea protein powder. The company writes that it grows its yellow peas in Canada, where colder climates preserve the nutritional content of the peas. This blend contains 0.9 g of carbohydrates and 73 mg of sodium. This makes it a suitable addition for people following a keto diet. The company states that it uses organic and non-GMO ingredients when possible. It holds USDA organic certification, and it claims each batch is tested by third-party labs to confirm the nutritional values the company prints on the packaging. Additionally, it is vegan and gluten-, grain-, and soy-free. Positive reviews mention its simple ingredients list and low sodium content. Negative reviews state that it can have a bitter taste. The pros and cons a person can consider include: Pros:
Cons:
A 2.7-lb tub of Folona SoLo Organic Pea Protein Powder is available online for around $36. The table below compares each of the pea protein powders in this article for ingredients, price, and more. Individuals looking to purchase protein powder may wish to consider the following factors:
Most pea protein options are simple to use by following the instructions on the product label. Typically, a person will mix a scoop of the pea protein powder with water or a milk substitute, shake, then consume the beverage. They may also add it to foods such as oatmeal. Individuals may have one or two protein shakes a day, usually before, during, or after a workout. However, consuming more than the recommended amount of pea protein powder may increase the risk of side effects and digestive upset. Some people may add pea protein powder to their diet as a supplement if they feel they do not get enough protein from their diet alone. Protein may also contribute to a person feeling full after they eat, so individuals looking to lose weight or cut calories may look to protein sources to help keep them feeling full. For athletes and those who exercise regularly, pea protein powder may be a helpful alternative to other options, such as whey protein from cow’s milk. Some people, such as those who are lactose intolerant or allergic to milk, do not tolerate whey. As a plant-based product, pea protein is also suitable for vegan diets. It is also free of the most common allergens:
Most vegetable protein powders, such as pea, are not complete by themselves, meaning they do not contain all nine essential amino acids. A 2019 review notes the importance of making vegetable proteins higher in quality, either by blending them with other protein sources to complete the amino acid profile or supplementing them with other sources, such as BCAAs. Doing so may create a complete, high quality protein. Many companies mix pea protein with other protein sources to provide all amino acids. When it comes to pea protein’s effectiveness, it may produce similar results to other standards for protein, such as whey. A 2019 study found that after 8 weeks of use on similar high intensity training schedules, participants who took either whey or pea protein had similar outcomes regarding muscle thickness, strength, and body composition. This indicates that pea is an effective protein. However, this was a smaller study, and researchers need to conduct more studies to support these results. Similarly, a 2020 systematic review notes that plant and animal protein sources have comparable effects. Most people tolerate pea protein powder well in the correct doses. However, some individuals may experience side effects when taking pea protein powder. This may be more likely if the person takes very high doses of protein. Side effects may include digestive issues, such as:
Some companies will also include enzymes or other processes to reduce these symptoms.
Below are answers to some of the top questions about pea protein powders. Does pea protein powder cause inflammation?There is very limited research that studies the long-term effects of pea protein powder on overall body inflammation. A 2021 study points out that pea protein may help control inflammation levels. However, the study looked at rat models, not humans. Another factor to consider is the ingredients of the overall product. If the protein powder contains ingredients that promote inflammation, such as omega-6, it could counteract anti-inflammatory ingredients such as omega-3. However, more research is needed on this subject. Is pea protein powder good for weight loss?Pea protein powder can be effective for weight loss when a person combines it with a balanced diet. A 2020 study points out that whey and pea protein powders help control appetite, which may help a person eat less and cut calories. Do you need to exercise when taking pea protein powder?Exercise is an essential factor in a person’s overall health, and a person should not replace exercise with protein powders. People typically consume pea protein powders before or after exercise to help muscles recover. Pea protein powder offers a vegetable option for protein supplementation. Companies may mix pea protein with other vegetable sources to complete the essential amino acid profile, making it more beneficial to the body. While protein powders can supplement a person’s protein intake, individuals should not use them to replace a healthy balanced diet. People should stop taking these supplements if they experience side effects, such as stomach aches. Can you build muscle with plantCan You Build Muscle with Vegan Protein Powder? You can totally build muscle with vegan protein powder. A 2020 study published in the Journal of the International Society of Sports Medicine found that rice and whey protein yielded similar outcomes for body composition and performance.
Which plant protein is best for muscle gain?The best source for a plant-based complete protein is pea protein. “If you can get a complete protein from a single source like pea protein that's great, but typically you will get the full spectrum of nine amino acids from a blend of sources, which is preferable toward muscle building.
Does plant protein grow muscle?A high-protein, exclusively plant-based diet supports muscle strength and mass gains in response to resistance training just as well as a high-protein diet that includes animal foods, according to a study published in Sports Medicine.
How much plantIt's generally accepted that for optimal muscle growth to occur, protein intake should be rather high at around 0.7–1.0 grams per pound (1.6–2.2 grams per kg) of body weight per day ( 1 ).
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Plant based protein powder for muscle gain
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