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There are a wide range of myths surrounding the vegan diet, particularly where proteins are concerned, and especially when talking about quantity and quality of nutrients available. While there is no debate that vegan protein is not as complete as animal proteins, there are certainly notable exceptions, including things like quinoa and amaranth. But does every vegan person truly need a protein supplement?
Vitamin B12 is really the only supplement that people on vegan diet shouldn’t avoid. But there’s one problem: the modern pace of life can be so hectic that our diet has the tendency of becoming very monotonous. The lack of variety often means that we are exposed to protein deficiency. This is when vegan protein supplements become crucial for us to maintain a good health and muscle mass.
Contents
- 1 Key Facts
- 2 The best vegan protein supplements on the UK market
- 3 Shopping Guide: Everything you should know about vegan proteins
- 3.1 What are vegan protein supplements exactly?
- 3.2 How are proteins used by the human body?
- 3.3 What is the nutritional composition of vegan protein supplements?
- 3.4 When are vegan protein supplements useful?
- 3.5 What is a good amino acid profile?
- 3.6 How can I choose a quality vegan protein?
- 3.7 Do protein supplements guarantee an increase in muscle mass?
- 3.8 Why are BCAAs (branched amino acids) so important for athletes?
- 3.9 Are vegan protein supplements only for vegans?
- 3.10 What are the differences between vegan protein and whey protein?
- 3.11 What are the differences between vegan protein bars and vegan protein powder?
- 3.12 Can vegan protein powder help me lose weight?
- 3.13 How should vegan protein powder be consumed?
- 3.14 What is the best time of day to eat vegan protein?
- 3.15 Can a vegan protein shake replace a main meal?
- 3.16 Are there any contraindications or side effects linked to vegan protein?
- 3.17 What type of vegan protein supplements are there, and which one is right for me?
- 4 Shopping Criteria
- 5 Summary
Key Facts
- Vegan protein supplements are recommended for vegan athletes who train at high intensity and for long durations. They are also useful as supplements in unbalanced or monotonous vegan diets.
- Plant proteins have an inferior biological importance than animal proteins, since they generally lack one or more essential amino acids. We call these absent amino acids “limiting”. Each plant group (cereals, pulses, nuts) has different limiting amino acids.
- Vegan protein supplements are usually manufactured from pea, soy or rice protein. Pea protein is often used because it is rich in BCAAs (branched amino acids), which promote muscle mass increase.
The best vegan protein supplements on the UK market
You might be fully aware of just how challenging it can be to find a vegan protein supplement that is of high nutritional value and great tasting. Sometimes the nutritional value is lacking. In other cases, it can be phenomenal, but tastes so terrible that it is difficult to consume on a regular basis. In the next section, we’re ranked the very best vegan proteins on the UK market to help you find the right product for you:
- Best Raw Organic Meal
- Best Pea Protein Isolate Powder
- Best Pea & Rice Vegan Protein
- Best Soy, Rice & Pea Protein
- Best Vegan Protein Powder with Flaxseed
Best Raw Organic Meal
Garden of Life’s Raw Organic Meal Replacement is designed to be exactly that: a vegan alternative to a meal for people on the go. Each serving comes complete with 20 grams of clean, totally organic plant protein, as well 44 different super foods. A great vegan option for post-workout recovery that helps build lean muscle and provides your body with all the essential nutrients.
Additionally, this vegan supplement also comes complete with 1.5 billion CFU probiotics and enzymes, helping to promote healthy and easy digestion. This pleasant-tasting powder can be readily mixed into shakes and smoothies for people who want something vegan, filling, and nutritious on the go. Garden of Life’s Raw Organic Meal is produced at low temperatures, better conserving the amino acids in the proteins.
Best Pea Protein Isolate Powder
Pulsin Snacks Pea Protein is the most versatile protein powder in our range as it is more heat stable. This makes it perfect for adding to hot dishes. It also packs a fairly hefty protein punch at 80% protein, as well as being rich in iron and zinc.
It is vegan, non GM and contains no added fillers, sugars or sweeteners, making it a great alternative to whey protein. Often recommended by nutritionists, this pea protein powder is the ideal ingredient for vegetarians, vegans, athletes or those on a weight-loss diet.
Best Pea & Rice Vegan Protein
If you’re looking for a gluten-free protein powder with 100 % vegan ingredients and that helps to develop muscle mass, look no further than Optimum Nutrition’s Gold Standard 100 % Plant. Not only does this protein shake taste good, it is also perfect for results-driven individuals who regularly go through gruelling training regimens, play high-intensity sports or undertake rigorous workouts and want to maintain muscle mass.
Diet and health-conscious people benefit from 24 g of protein, 4 g of BCAAs and 4 g of glutamine and glutamic acid per serving. In addition to this, it provides an important source of vitamin B12 for a reduction in tiredness and fatigue. The plant-based protein shake can be taken in the morning, between meals or post-workout and contains no artificial colours or flavours.
Best Soy, Rice & Pea Protein
PRO V-GAIN is a number 1 best-selling plant based protein shake. Formulated from a blend of premium soy, pea and rice protein, this creamy blend is available in a variety of delicious and nutritious flavours. If you struggle with milk proteins or are lactose intolerant but still want to enjoy the benefits of rewarding your body post workout then PRO V-GAIN will be an excellent choice for you. Each serving contains 34g of protein per serving ideal for repairing torn muscle fibres through vigorous exercise.
Trusted by amateurs and professionals alike, this blend offers fast acting ingredients that work to provide support when you need it the most. 100% plant based, its formula includes vitamins, minerals and essential BCAA’s to help you fight fatigue and power through some of your toughest gym classes or performance PB’s. Aiding recovery any time of the day PRO V GAIN can be enjoyed first thing in the morning to last thing at night. This vegan protein promotes muscle growth. It is jam packed with a high concentration of BCAA’s. Each serving contains great levels of B6, B12 and magnesium.
Best Vegan Protein Powder with Flaxseed
Vega Essentials Chocolate Shake Vegan Protein Powder has been rated by vegan supplement users as the number one plant-based protein brand on the market. Each serving gives you 20 grams of vegan protein from peas, hemp, and flaxseed. It also gives you 25 percent of your daily recommended intake of vitamins and minerals, so you are well on your way to satisfying a number of important nutritional requirements with each scoop.
It includes greens like broccoli, kale, and spirulina, and is sweetened with stevia, so you don’t have to worry about extra calories. Vega Essentials vegan protein powder comes in great-tasting chocolate, vanilla, and mocha flavors, making it easy to blend into your favorite smoothie or shake, and and enjoyable alternative to animal proteins.
Shopping Guide: Everything you should know about vegan proteins
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What are vegan protein supplements exactly?
A single protein source (soybeans, hemp, rice, peas, pumpkin seed) or a combination of several types of vegetable protein (a mixture of peas, hemp and rice, for instance) can make up vegan protein supplements. Their ingredients are generally organic, with natural added colours and flavourings.
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How are proteins used by the human body?
What is the nutritional composition of vegan protein supplements?
- 50-86% protein, essential amino acid sources
- 1-10% carbohydrates
- 1-11% fat
- 4-13% dietary fiber
- Regarding energy, the recommended portion of vegan protein powder (between 20 and 30 grams) will provide you with between 100 and 130 calories.
As we had mentioned earlier, the nutritional composition of vegan protein supplements can very much vary. This is why you should always read the nutrition label. It would also be ideal to consult a nutritionist before starting supplementing with this kind of product. A higher protein content doesn’t necessarily rhyme with better quality.
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When are vegan protein supplements useful?
Non-vegan athletes can be intolerant to milk protein supplements and experience bloating, flatulence, or diarrhoea after consuming it. This is when vegan protein becomes particularly useful for them. Older adults can also use these supplements to reach the right protein intake.
What is a good amino acid profile?
| Essential amino acid | Milligram per gram of standard protein |
|---|---|
| Isoleucine (branched) | 2.8 |
| Leucine (branched) | 6.6 |
| Valine (branched) | 3.5 |
| Methionine + cysteine | 2.5 |
| Lysine | 5.8 |
| Tryptophan | 1.1 |
| Threonine | 3.4 |
| Phenylalanine + tyrosine | 6.3 |
How can I choose a quality vegan protein?
A protein containing all the amino acids (both essential and non-essential) is called complete or whole, and it is considered to be of high biological value. Three main essential amino acids – called branched (BCAA) – play a key role in the development of muscle mass: leucine, valine and isoleucine.
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Here’s a more concrete example: a pure pea protein supplement may contain over 80% protein, but it will lack an essential amino acid, methionine. On the other hand, the right blend of pea protein, rice and hemp with 65% protein can provide ALL amino acids, including BCAAs and methionine.
Do protein supplements guarantee an increase in muscle mass?
On the other hand your existing muscle mass can be reduced if you train your physical strength – like weightlifting – without consuming enough protein. Keep in mind that carbohydrates are also essential to maintain adequate levels of glycogen, which is the fuel of your muscle cells.
Why are BCAAs (branched amino acids) so important for athletes?
All amino acids are actually essential to create new proteins, but it is true that branched ones (leucine, isoleucine and valine) are particularly important in sport. BCAAs facilitate recovery after intense trainings and can hinder the destruction of muscle protein.
These amino acids also promote muscle mass gain by stimulating the release of growth hormone and insulin, both of which are related to anabolism – protein creation through amino acids, in this case. Either way, it is important to consume these supplements responsibly and according to manufacturer instructions, as they can impact your cardiovascular health.
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Are vegan protein supplements only for vegans?
Supplements are commonly used to counter a deficient protein intake in elderly people. Unfortunately, they may have diarrhoea and flatulence when taking whey protein due to lactase deficiency (lactase being an enzyme that digests lactose.
What are the differences between vegan protein and whey protein?
One great advantage of vegan protein is that it usually contains 100% organic ingredients, including colourants and flavourings. On the contrary, you can find many artificial additives in whey protein. Unlike their counterpart, vegan supplements are completely suitable for lactose intolerant and milk protein allergic individuals.
| Whey protein | Vegan protein | |
|---|---|---|
| Origin | Animal (cow’s milk) | Vegetable (pulses, seeds, cereals) |
| Flavour | Available unflavored, or in different pleasant flavours (strawberry, vanilla, chocolate) | Available in natural flavour or with vanilla, banana or chocolate flavour, for example. Note that the natural flavour is not well liked, especially that of pea protein. |
| Texture | Foamy, creamy (when diluted in water) | It tends to form lumps or take on a sandy texture in water. Soy protein has a very pleasant texture. |
| Solubility | High | Medium |
| Amino acid profile | Complete | Complete in the case of the mixture of various vegetable proteins, hemp or soybeans. Pure vegan protein from peas or rice is incomplete. |
| BCAA content | Superior | Provides branched amino acids, but in lower quantities than whey protein. |
| Assimilation | Excellent. More than 90% of the protein is assimilated. | The percentage will vary. It is lower than that of whey protein because vegan protein contains fiber, which interferes with bioavailability. |
| Digestive tolerance | It can generate laxative effect or flatulence when consumed in excess. Lactose generates digestive discomfort for intolerant individuals. | It is generally very well tolerated. |
| Allergens | Cow’s milk protein | Soy protein |
What are the differences between vegan protein bars and vegan protein powder?
Regarding digestibility, there is virtually no digestion with vegan protein powder, which is quickly absorbed. On the other hand, the composition of a protein bar will determine how long it takes to be digested, but this tends to fall between 2 and 3 hours. Here’s a table to help you compare the two types of vegan protein supplements:
| Vegan protein bar | Vegan protein powder | |
|---|---|---|
| Flavour | Delicious, widely accepted by consumers. | Some have a pleasant taste, while others have a peculiar natural taste. |
| Form of consumption | Ready to consume | Must be mixed with another liquid or solid preparation before consumption. |
| Satiating capacity | High | Moderate |
| Digestibility | Requires greater digestion. | Digestion is very simple and the product is rapidly absorbed. |
Can vegan protein powder help me lose weight?
How should vegan protein powder be consumed?
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What is the best time of day to eat vegan protein?
Can a vegan protein shake replace a main meal?
Are there any contraindications or side effects linked to vegan protein?
Excessive intake of branched amino acids has been linked to cardiovascular disease, and too much protein can also provoke headaches and dizziness. Individuals suffering from allergy to soy protein should naturally stay clear of supplements containing this legume.
What type of vegan protein supplements are there, and which one is right for me?
- Protein blend: the most common combination is peas, rice and hemp, and are available in very tasty flavours. Their offer excellent quality: while peas lack methionine and rice lacks lysine, they compensate their limiting amino acids when mixed together. Hemp seed, on the other hand, is a whole protein.
- Pure protein: The most commonly used protein sources in supplements are peas, soybeans, rice and hemp. Pure pea, rice and hemp proteins generally have a natural flavour, while soy protein comes in different flavours (chocolate, strawberry, vanilla and banana).
Soy and hemp both contain all the amino acids (essential and non-essential), while peas lack methionine and rice lysine. Soya supplements are easily dissolved in water and have a soft, pleasant texture. Hemp has a nutty taste.
Smoothies made with naturally flavoured pure pea protein aren’t well liked when blended with water only, but they mix very well with vegetable drinks (oat or almond), cocoa and cinnamon. Pure rice protein presents a neutral taste.
Shopping Criteria
As you now know, vegan protein products can greatly vary in terms of solubility, amino acid content and taste. In the following section, we’ll go over the most important factors that you need to take into account in order to find the most suitable supplement for your needs. These aspects are the following:
Taste
Vegan protein supplements with added flavour are particularly useful, as all you need to do is dissolve them in water and they’re ready to be consumed. Unflavoured or natural tasting protein can be added to juices, milkshakes, soups and pancake dough. Pea protein have a very peculiar natural flavour, but you can also find them in neutral flavour on the market.
Dissolution capacity and texture
As we mentioned earlier, vegan soy protein powder easily dissolves in water and produces smooth, foamy shakes. Certain proteins, on the other hand, may give a thick, granular or sandy consistency to your protein shake if you don’t mix it thoroughly. To avoid this, we recommend using a blender or an electric mixer.
Allergens
Vegan proteins in powder are generally free of allergens, lactose and gluten. That being said, individuals suffering from food allergies – including gluten intolerance – must absolutely verify that the product they are buying is certified free of dangerous ingredients. People allergic to soy protein should naturally avoid them altogether.
Protein and BCAA content
Quality vegan protein supplements provide at least 50% protein, and up to 86%. The content in branched amino acids is another key factors to consider. As you now know, they promote the development of muscle mass and recovery after intense training. Here are approximate BCAA values:
- Leucine: 2.43 grams per portion of 30 grams
- Isoleucine: 1.56 gram per portion of 30 grams
- Valine: 1.6 gram per portion of 30 grams
Summary
You might not have thought so, but vegan protein supplements can truly have an amino acid profile as complete as whey protein. The market offers a wide variety of flavours, brands, and combinations. The most commonly used ingredients are soybeans, peas, hemp and rice, which are marketed as pure protein or as part of a protein blend.
The objective when taking vegan supplements is to get all of your essential amino acids, both in terms of quantity and quality, in order to build muscle mass. After having read the above article, you should have everything you need to go out and choose the vegan protein that makes the most sense for you.
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