THE BEGINNER'S GUIDE TO VEGAN PROTEIN

Where does vegan protein come from, which vegan protein is best for you and how does it compare to whey protein? Personal trainer Lucy Gornall explains.

🕒 5 min read

The amount of protein you'll need to support metabolic adaptation, repair, and growth is within the range of 1.2g to 2g per kilogram of bodyweight, but this will depend greatly on your activity levels and goals.

A vegan protein powder can help you hit this protein quota while keeping your diet free of animal products. The world of vegan protein powders is a busy one, however, and you might find yourself overwhelmed by choice.

To help you find the right vegan protein powder for you, we've answered some of your most common questions, and asked our experts for their advice.

Who is vegan protein powder good for?

It's not only vegans who can benefit from vegan protein.

Sports nutritionist Rob Hobson says that anyone who struggles with a dairy sensitivity or a lactose intolerance could also benefit from using vegan protein powder instead of a whey-based protein.

"Anyone looking for a plant-based option, even if they eat animal protein, might benefit. These vegan powders naturally have a wider range of nutrients in them," says Hobson.

How is vegan protein powder different from whey protein powder?

Although both vegan and whey protein powder contain protein, Hobson says that whey tends to have a higher protein content. This difference can be negligible, though; for example, Healthspan Elite All Blacks Ultimate Whey Protein Blend contains 24 g of protein per serving – just 1 g more than Healthspan Elite All Blacks Plant Protein Vegan Blend.

Hobson also explains that whey protein is a 'complete' protein, which means it has all nine essential amino acids in high amounts.

Amino acids are the building blocks of protein; there are 20 in total, but although 11 of these are produced by the body, the other nine must come from food. Typically, animal-based foods such as whey protein powder contain all nine, while vegan protein powder can be an 'incomplete' protein source, meaning it contains some, but not all of the essential amino acids.

The amino acid profile of vegan protein does vary depending on the source, however.

"Vegan proteins other than soy can be considered complete if they are blended together with other sources, otherwise they may have very low amounts of certain essential amino acids," adds Hobson.

Another difference between vegan and whey protein powders is that whey protein is digested and absorbed very quickly, making it a good choice post-exercise to support recovery.

"Soy digests well but other vegan protein powders are not so quick, which may be to do with their fibre content; vegan proteins often come with added natural sources of fibre, vitamins, and minerals, while whey is more purely protein-focused. This may make them more suitable for general lifestyle and overall health," says Hobson.

What is vegan protein powder made from?

There are several different types of vegan protein.

Pea protein contains all the essential amino acids, including leucine. Hobson explains that leucine triggers muscle protein synthesis. Pea protein is however lower in the amino acid methionine.

"Brown rice protein is another option, but it's very low in certain amino acids like lysine, so it is usually combined with other types of plant protein. Seed proteins like pumpkin and sunflower have a broad range of amino acids and they're rich in fibre, given that they come from seeds. They are lower in some amino acids so again they often come in combination with other protein types," says Hobson.

Healthspan Elite All Blacks Plant Protein Vegan Blend contains 23 g of vegan protein per serving from three plant−based sources; pea, rice and pumpkin seed.

Hemp is another vegan protein source, as is soy, which contains all nine essential amino acids as well as other nutrients such as magnesium, iron and potassium. However, this type of vegan protein won't be suitable for anyone with a soy allergy.

What should I look for in a vegan protein powder?

When choosing your vegan protein powder, look for one that combines different protein sources, to make sure you're getting a good source of all the essential amino acids.

"If you have a sensitive gut then something with less fibre may be better suited to you," says Hobson.

Look for a powder that also contains around 20 g of protein per serving. "This aligns with most protein intake recommendations to support muscle recovery," adds Hobson.

"Organic or non-GMO certified powders can be a good option if you're concerned about agricultural chemicals or additives in your protein powder."

It's also a good idea to use a powder that you enjoy taking. The flavour of your protein powder can make a big difference; Healthspan Elite's vegan protein comes in vanilla and chocolate flavours.

Healthspan Elite All Blacks Plant Protein Vegan Blend

Plant-based blend from 3 protein sources, containing amino acids, BCAAs and Actazin digestive enzymes

• 23 g vegan protein per serving from three plant-based sources
• Amino acid complex containing 4.1 g BCAAs per serving
• With Actazin Digestive Enzymes from New Zealand kiwi fruit

Buy now

The potential side effects of vegan protein powder

According to Hobson, most vegan protein powders are well tolerated.

"Pea protein is generally easy to digest and low in allergens, but some people might experience mild bloating or gas if they're sensitive to legumes. Hemp protein contains fibre, which is beneficial, but some people may experience gas or bloating if they have sensitive stomachs."

Side effects are usually mild, so it might be best to introduce a vegan protein powder into your diet slowly, to give your digestive system time to adapt to the increase in fibre. 

Although there isn't an 'established upper limit' when it comes to how much vegan protein powder you can take, Hobson warns that you shouldn't view these powders as a replacement for real food.

"They can be useful if you are trying to top up your protein intake, and even more so if your training demands higher levels of protein."

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