‘very Berry’ Vegan Protein Shake
This shake is packed with protein, fibre, healthy fats, phyto-nutrients, and probiotics, says Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition. It can be breakfast, lunch, or dinner.
500 calories, 57 g protein, 54 g carbs, 14 g fibre, 11 g fat
- 340ml water
- 2 tbsp of ground flax
How Much Protein Do You Need Per Day
You probably already know that a properly balanced diet includes eating a wide range of carbohydrates, healthy fats, and protein every day but how much do you need exactly? The recommended daily intake of protein is about 0.8 grams per kilogram of weight, but this varies based on your activity level. Anyone who lifts weights or lives a more active lifestyle will need more protein. To get an idea of how much protein you should be consuming each day , check out this online calculator.
Best Protein Powder Blends
Plant protein powders in this category contain a blend of protein sources that results in a more robust amino acid profile and improved bioavailability.
Below are my top five recommendations for products that contain two or more sources of plant-based protein:
- Blend of three different protein sources
- Free of soy, gluten, dairy and artificial ingredients
- Delicious taste with just the right level of sweetness
- Good source of omega-3 fatty acids from flaxseeds
BN-Labs is a company I recently stumbled upon. They make only a handful of high-quality supplements, including this vegan protein powder that contains a blend of protein from organic peas, organic brown rice and organic pumpkin seeds.
The advantage of including three different types of plant-based protein is that it delivers a robust amino acid profile something that single-source protein powders typically cant offer.
I consider myself a chocolate guy and would normally not pick any vanilla-flavored supplements. So when, BN-Labs sent me their vanilla-bean-flavored protein, I wasnt sure if Id like it.
To my surprise, the powder tastes delicious when mixed with water or macadamia nut milk. I also noticed the perfect level of sweetness. Some supplement makers overdo it by adding too much stevia or monk fruit, but BN-Labs product had just the right amount of natural sweeteners for my taste buds.
|Protein per serving||21 grams|
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At Health Australia Radiant Body Protein Powder With Collagen From $50 At Nourished Life
At Health Australia Radiant Body Protein Powder with Collagen. Image: Nourished Life.
Improve your skin and your stamina with this collagen-boosted protein powder from At Health Australia. It combines certified organic pea protein, fibre, pre and probiotics to promote gut health and digestion while reducing joint inflammation and enhancing the beauty of your hair, skin and nails. You get 19.5 grams of protein in each serve to boost energy and build lean muscle too.
A reviewer wrote “I like this product. It doesn’t have a overpowering flavour like some protein powders and mixes very easily. I would buy this again”.
The Difference Between Whey And Plant Protein
Whey protein powders are sourced from animal products , whereas plant-based protein powders, as the name implies, are created entirely from plant components.
If you pursue a Vegan diet, you must carefully check the list of ingredients while buying and taking any protein supplements.
However, this ensures youre not inadvertently consuming a powder produced with dairy-free but still animal-based protein powder.
Vegans, as well as vegetarians, should avoid whey protein powders even if they are lactose-free. Even though some lactose-free protein powders do not contain dairy, this is not always the case.
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Do You Need To Eat Protein After A Workout
One of the reasons that high protein diets and nutritional supplements are commonly associated with athletes is because exercise can cause muscle protein to break down. The extent of this breakdown depends on how intense your workout is, but consuming protein after a workout provides your body with the amino acids it needs to rebuild this muscle tissue. If you’re looking to gain more muscle, these amino acids can also form as the building blocks for new muscle.
Our Favourite Vegan Protein Powders
As we mentioned, over the years weve really done the rounds with the protein powders. Sarah and I both have different tastes and requirements so weve tried quite a variety!
All the powders listed below weve personally used.
Theyve all been used for shakes with water and milk , and most have been used in smoothies, porridge and some kind of baking too.
A note on flavours: many brands offer heaps of different flavours however we typically go for vanilla, banana or something subtle to go better in smoothies and porridge.
This list will be updated with all the new products we try so it can be the most useful to you. Sign up to our newsletter below to keep in the loop!
Nutrition: for each protein, weve added nutritional info per 100g not per serving. Each brand has different serving recommendations.
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Types Of Whey Protein Powder
When looking for whey protein powder, you’ll come across a LOT of different terms. Here’s what they all mean!
- Whey Protein Concentrate Whey protein concentrate is less processed, which leaves more of the natural carbohydrates and fats present in milk in the resulting protein powder. This means it also contains some lactose. Also, whey protein concentrate tends to be cheaper than isolate. On average, a 30 gram serving of whey protein concentrate will have 24 grams of protein, 2 grams of fat, 3 grams of carbohydrates, and 2 grams of sugars.
- Whey Protein Isolate Whey protein isolate is further processed to remove the carbohydrates and fat from the whey, producing a pure protein supplement. This makes the resulting powder lactose-free, so it is a great option if you have lactose intolerance! On average, a 30 gram serving of whey protein isolate contains 27 grams of protein, no fat, and only 1 gram or less of carbohydrates.
- Hydrolyzed Whey Protein Hydrolyzed whey protein, or whey protein hydrolysate, is whey protein isolate that has been broken down so that it is essentially pre-digested, so that your body can absorb and utilize it even more quickly. Whey protein is already quickly absorbed, and a hydrolyzed version will definitely be on the more expensive side, but it is worth springing for if you are working hard to build muscle in the gym!
Best Pea Protein Powders
While whey protein is our top choice for protein powders, if you are dairy-free or vegan, you’ll need to go a different route. Pea protein is one of the most common vegan protein powders on the market and it is also a great choice! Pea protein is made from ground up yellow peas but is actually nearly-flavorless. One of the reasons pea protein is such a popular choice is that it is one of the few types of vegan protein powders that contains all 9 essential amino acids, plus it is rich in Branch Chain Amino Acids, which can help with workout recovery, is one of the easiest to digest protein powder options available, and contains about 25% of your daily iron needs.
On average, a 30 gram serving of pea protein powder has 24 grams of protein, about 3 grams of carbohydrates, and no fat.
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Why Arent All Protein Powders Vegan
Most powders out there use either whey or casein. Both come from cows milk, making them unsuitable for vegans or anyone with lactose allergies and intolerances.
In addition to the dairy content, some products may also use albumen, which is egg whites.
On the colour front, for some of the red/berry flavoured powders, there may also be colourings such as carmine/cochineal. This gruesome ingredient originates from insects and gives food a bright red colour.
All these ingredients are unsuitable for vegans.
Thankfully there are a lot of vegan protein powder products out there that use plant-based substitutes instead.
Many protein powders contain whey or casein so aren’t suitable for vegans
Benefits Of Pumpkin Seeds
Pumpkin seeds contain 1g protein and around 38kcal per tablespoon and are a rich source of magnesium, iron & zinc as well as antioxidants and many other nutrients, meaning there are lots of health benefits to including these in your diet.
For example, pumpkin seeds are great for heart & bone health, blood pressure and regulating blood sugar levels due to the high magnesium content.
They are also known as a preventative for many cancers, including stomach, lung and breast cancer. As well as improved heart health and healthy cholesterol, to lower blood sugar levels and even to improve sleep. Just to name a few
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The 9 Best Vegan Protein Powders
Avoiding animal products doesnt have to mean missing out on protein.
Whether youre on the go or trying to refuel quickly after a workout, you can choose from a variety of plant-based protein powders plain or flavored to mix with water, non-dairy milk, smoothies, oatmeal or other foods .
Plant foods like rice, peas and sunflower seeds arent protein-packed the way meat and fish are, but food processors can remove most of the fat and carbs and isolate the protein found in these foods to make protein-rich powders .
Despite some claims, most plant proteins arent complete, meaning they dont contain optimal levels of all the essential amino acids to support protein synthesis in your body. However, this isnt a problem if you regularly eat a variety of plant proteins .
As you explore vegan protein powders, you should compare prices by weight, such as per ounce or per 100 grams. Protein powders from grains and legumes generally are about half the price of powders made from seeds.
Here are the 9 best vegan protein powders and their nutritional highlights.
The 4 Types Of Vegan Protein Powder Worth Taking
If you are vegan, you may think you have limited options on the types of vegan protein powders available. But you might be surprised to know there are actually a few options available with different benefits.
In this article, Ill list the main four options.
So, what are the types of vegan protein powder supplements available?
There is a good variety of options suitable for vegan diets including pea, soy, brown rice, and hemp. Each type has its own set of benefits and taste. The best vegan protein powders use fermented or sprouted ingredients so that they are easily digestible and so that your body can get the most out of the ingredients.
So, what is the difference between each type of protein? Read on to find which powder is perfect for you.
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Buying Guide For Best Vegan Protein Powders
Despite what some people believe, a plant-based diet isnt inherently lacking in protein. However, if you’re trying to build muscle or you know youre not consuming enough protein , you may need to supplement your diet with vegan protein powder. Whereas non-vegan protein powder usually relies on whey protein, vegan protein powders tend to use various legumes and seeds for protein.
Although all will give you the same or similar results, we think it’s wise to learn about the different protein sources in vegan protein powders before buying. You should also consider the amount of protein youd like per serving and which flavor would satisfy you most. The type of sweetener contained in protein powder can significantly impact its palatability. Whats more, texture can be an issue with some protein powders, so you want to be sure you get something youll like.
In this review, we present our top vegan protein powder choices for your consideration. Read on to learn more about vegan protein powder and how to select the best one for you.
Name: Olly Plant Powered Protein
First Impressions: Difficult to open. Interesting packaging, with scoop holder and scoop on the cap. Additional plastic seal inside the topvery hard to open.
How does it taste?3. Tastes like chocolate, then a strong aftertaste of soap and plastic. All things considered, not that offensive, oddly. But not great.
How well does it dissolve in almond milk? 8. Somewhat smooth, but crystals wont dissolve.
How many grams of plant based protein per serving? 18g
Bonus benefits of this vegan protein powder ? 160mg Omega 3s, Non-GMO, gluten free.
Overall score: 11/20
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You Can Digest Vegan Protein Easier
Compared to the often-questionable ingredients list of whey protein powders, vegan protein could be significantly kinder on your gut. Peas, vegetables, legumes, nuts and seeds are all common ingredients in vegan protein, with healthy levels of fibre that can improve digestion while culling signs of gas and bloating.
Best Tasting Organic: The Plant Era Organic Vegan Protein Powder
Per serving: 120 calories | 21g protein | 2g carbs
At first I wasnt a huge fan of The Plant Eras organic dark chocolate powder, but it quickly grew on me.
The flavor is a lot like a 70-80% dark chocolate bar, so if youre used to eating sweetened chocolate it can take a few shakes to get used to.
Theres a few aspects of this protein powder that I really like:
- Reasonably priced for an organic powder
- Ships worldwide
- Minimal ingredient list, no added sugar .
- Has iron
- Contains 50% of DV of vitamin B12
The only real downside, assuming you like the flavor is that its a bit chalky compared to the very top powders out there like Nuzest or PlantFusion. Its still easily drinkable, but be aware that the texture is a bit chalky.
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Now Foods Organic Plant Protein Powder
Protein source: Pea protein, brown rice, and quinoaProtein payoff: 22 g per serving
Following the keto diet and want to keep your carb intake to a minimum? A scoop of NOW Foods organic plant protein powder has just three grams of carbs and zero sugar. Blend some into an avocado smoothie to ensure you’re getting ample amounts of healthy fat to maintain ketosis.
What About Soy Protein Powder
Soybeans are an inexpensive yet incredibly unhealthy source of protein because soy contains lectins, a type of protein that confuses your bodys hunger and energy expenditure signals.
Thats why I have not included any soy protein supplements in this review, and why I recommend you stay away from soy protein altogether.
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Are There Any Concerns About Plant Proteins
The consumption of meat and animal products has long been tied up with ideas of masculinity and family pecking order. In contrast, plant proteins are often seen as less masculine and sometimes even accused of having a feminizing effect on men. Overlooking the inherent misogyny and homophobia of many of these accusations, is there any truth to the idea that plant proteins can alter hormone balance in an undesirable way?
Soy is the usual suspect when these claims are made, but a 2018 study found that soy protein supplementation had no androgenic or estrogenic effects on college-aged men when combined with resistance exercise training. What this study did note, however, is that soy protein concentrate seemed to increase type I muscle fiber growth, while whey protein concentrate increased type II muscle fibers.
Humans have two general types of skeletal muscle fibers: slow-twitch and fast-twitch . Enhancing slow-twitch muscles can help improve endurance, making soy seem like a good bet for distance runners and ultra-marathoners. This study, and others, suggest that whey protein concentrate is the better option for sprinters and weightlifters.
For anyone looking to improve type II muscle fiber while maintaining a plant-based diet, adding creatine powder to your protein shake seems to enhance type II muscle strength when combined with resistance training. Creatine may even have added benefits for memory!
Who Should Buy Protein Powder
Protein powder is safe for most individuals and can help improve recovery, muscle building and strength gains. It is also great for individuals looking to lose weight since it can improve your metabolism and satiety.
Protein powder can come from various sources, some which may not be appropriate for all lifestyles or people. If you have an allergy to dairy, its important to avoid protein powders derived from milk.
In general, protein powders dont tend to have any serious interactions. However, if you are taking a prescription medication and are concerned, its best to speak to your doctor before taking a protein powder supplement.
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What Is Protein Powder
Protein powder is a supplement made from whole foods that have been processed so that only protein remains. It grew in popularity as a way for athletes to get adequate protein after workouts and has continued to grow in popularity as a regular meal replacement. You can find a wide variety of protein powders on the market, from whey protein to various forms of vegan protein powder.
Name: Genius Vegan Protein Vegan Muscle Building Fuel
First Impressions: Foamy, dissolves easily.
How does it taste? Soothing vanilla flavor. Very light chocolate flavor. Lightly sweet. Better flavor than most vegan protein powders. 8
How well does it dissolve in almond milk? Dissolves easily. Foamy. 9
How many grams of plant based protein per serving? 20g
Bonus benefits of this vegan protein powder ? Non-GMO, Velositol: patented ingredients to boost MPS , Clean Cream .
Overall score: 17/20
- No vanilla flavor available yet.
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