FAQs about Vegan Protein
What is vegan protein?
Nowadays, cutting out animal products from your diet doesn't mean you need to compromise your fitness goals. Whether you want to accelerate muscle growth and recovery or are simply trying to increase your daily protein intake, vegan protein powder is an efficient way to hit your health and fitness targets. It should be no surprise that, like any other protein powder source, vegan protein powder is also designed to supply your body with the essential amino acids required to promote protein synthesis, which in turn aids muscle recovery and growth. However, unlike regular protein powders sourced from whey or casein, vegan protein is sourced from plants (such as nuts, seeds, grains and legumes) instead of animal by-products (such as dairy, meat and eggs). Vegan protein is generally sourced from a range of plant-based protein sources, including pea, hemp, pumpkin seed, brown rice, soy, sunflower seed, sacha inchi, chia and more. However, as soy is the only complete vegan protein, meaning it contains all nine essential amino acids, many vegan protein powders generally contain a blend from multiple vegan sources to ensure your body receives the adequate amino acid profile it requires to strengthen and repair. (Kuldelka W et al. 2021)
Kudelka W et al. 2021, 'Quality of Soybean Products in Terms of Essential Amino Acids Composition', National Library of Medicine, accessed 1 August 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8398613
Kudelka W et al. 2021, 'Quality of Soybean Products in Terms of Essential Amino Acids Composition', National Library of Medicine, accessed 1 August 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8398613
Why is Vegan Protein Powder better?
When it comes to finding the best vegan protein, there is no 'one size fits all approach. Choosing the right protein source is based entirely on your personal preference, goals and dietary requirements, meaning there is no protein more superior than the next. Yet, that's not to suggest that vegan protein doesn't boast a range of benefits that make it far more suitable for many athletes and fitness enthusiasts alike:
- It's equally as effective as animal-based protein - The protein content in most vegan powders is just as rich and effective as non-vegan protein sources. Likewise, vegan protein also offers the same benefits as animal-based protein, which helps to manage weight, maintain muscle and boost the immune system. (Banaszek, A et al. 2019)
- It's less processed - Because it's easier to extract than whey protein sources, which essentially means it is far less processed. If you're concerned about the quality of the protein you consume, vegan protein may be just the choice for you!
- Easier absorption and digestibility - Vegan protein powder is suggested to be easier for the body to absorb and digest due to the absence of dairy, which means your body is unlikely to experience any abdominal pain, bloating or fatigue often associated with lactose-related or digestive issues.
Banaszek, A et al. 2019, 'The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study, National Library of Medicine, accessed 1 August 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358922/
- It's equally as effective as animal-based protein - The protein content in most vegan powders is just as rich and effective as non-vegan protein sources. Likewise, vegan protein also offers the same benefits as animal-based protein, which helps to manage weight, maintain muscle and boost the immune system. (Banaszek, A et al. 2019)
- It's less processed - Because it's easier to extract than whey protein sources, which essentially means it is far less processed. If you're concerned about the quality of the protein you consume, vegan protein may be just the choice for you!
- Easier absorption and digestibility - Vegan protein powder is suggested to be easier for the body to absorb and digest due to the absence of dairy, which means your body is unlikely to experience any abdominal pain, bloating or fatigue often associated with lactose-related or digestive issues.
Banaszek, A et al. 2019, 'The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT): A Pilot Study, National Library of Medicine, accessed 1 August 2022, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6358922/
What is vegan protein powder made of?
As one of the most popular nutritional supplements on the market, vegan protein powder offers variety when it comes to what it's formulated with. Depending on your health and fitness goals, a well-crafted vegan protein is made of a plant-based protein source (peanut, almond, rice, pea etc.) with additional vitamins, superfoods and amino acids. Pea protein, in particular, contains more certain amino acids like histidine and phenylalanine than whey protein does per serve, compared to vegan protein sources. (Gorissen, S et al. 2018)
Gorissen, S et al. 2018, 'Protein content and amino acid composition of commercially available plant-based protein isolates', National Library of Medicine, accessed 1 August 2022, https://pubmed.ncbi.nlm.nih.gov/30167963/
Gorissen, S et al. 2018, 'Protein content and amino acid composition of commercially available plant-based protein isolates', National Library of Medicine, accessed 1 August 2022, https://pubmed.ncbi.nlm.nih.gov/30167963/
Is pea protein vegan?
Yes! Powerful and abundant, pea protein is a go-to plant-based protein source for athletes and those who adhere to a vegan diet for personal preference. Extracted from yellow peas, pea protein powder is a high-quality protein and source of iron-containing all nine essential amino acids that your body must get from food. Naturally gluten-free, dairy-free and vegan-friendly, pea protein is a great plant-based option for those with nut sensitivities, dairy allergies and gluten intolerance. Compared to whey protein, studies have found that when taken consistently in conjunction with a balanced diet and exercise routine, pea protein powder contributes to the same muscle mass as whey protein. (Babault, N et al. 2015)
Babault, N et al. 2015, 'Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein', National Library of Medicine, accessed 1 August 2022, https://pubmed.ncbi.nlm.nih.gov/25628520/
Babault, N et al. 2015, 'Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein', National Library of Medicine, accessed 1 August 2022, https://pubmed.ncbi.nlm.nih.gov/25628520/
Is soy protein vegan?
Yes! Soy protein is the primary source of protein found in popular dairy and meat alternatives like tofu, tempeh and soy milk. Sourced from defatted soybean flakes, soy protein powder is a go-to vegan alternative for many looking for an amino acid-rich formula to fuel post-workout recovery. Research suggests soy protein and soy-derived foods may also be effective in minimizing the effects of diabetes. (Jayachandran, M et al. 2018)
Jayachandran, M et al. 2018, 'An insight into the health benefits of fermented soy products, National Library of Medicine, accessed 1 August 2022, https://pubmed.ncbi.nlm.nih.gov/30236688/
Jayachandran, M et al. 2018, 'An insight into the health benefits of fermented soy products, National Library of Medicine, accessed 1 August 2022, https://pubmed.ncbi.nlm.nih.gov/30236688/
What is in vegan protein powder?
While the ingredients will vary from product to product, all vegan protein powders are composed of a range of plant-based ingredients, including soy, peanut, almond, seeds, rice, pea, hemp and quinoa. (Sexton, C et al. 2021) When looking for a quality vegan protein, opt for one that contains a blend of different plant protein sources to ensure your body is getting the essential amino acids required to contribute to the maintenance and growth of muscle mass, muscle maintenance and nutrient recovery.
Sexton, C et al. 2021, 'Effects of Peanut Protein Supplementation on Resistance Training Adaptations in Younger Adults', National Library of Medicine, accessed 1 August 2022, https://pubmed.ncbi.nlm.nih.gov/34836236/
Sexton, C et al. 2021, 'Effects of Peanut Protein Supplementation on Resistance Training Adaptations in Younger Adults', National Library of Medicine, accessed 1 August 2022, https://pubmed.ncbi.nlm.nih.gov/34836236/
Does vegan protein powder work?
Living a plant-based/vegan diet doesn't mean you have to miss out on protein! Protein is a vital macronutrient needed to maintain optimal health and strength, repair muscle and tissue and create essential hormones and enzymes. Vegan protein powder helps to do all of the above. Whatever your dietary preferences, as long as you get adequate protein, the source from which you get it shouldn't matter. Vegan protein powder is full of amino acids vital for muscle growth and repair! (Babault, N et al. 2015)
Babault, N et al. 2015, 'Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein', National Library of Medicine, accessed 1 August 2022, https://pubmed.ncbi.nlm.nih.gov/25628520/
Babault, N et al. 2015, 'Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein', National Library of Medicine, accessed 1 August 2022, https://pubmed.ncbi.nlm.nih.gov/25628520/
Are vegan protein powders healthy?
Yes, vegan protein powders are healthy when used as directed and with a balanced diet and exercise regime. Vegan protein powders are designed to support your body goals and overall health and wellness from the inside out, so opting for a vegan protein that aligns with your desired goals is vital for results. Support your gut health, immunity, post-workout recovery, muscle growth and more with vegan protein thanks to the variety of options available in-store and online at ASN.
Is vegan protein as good as whey?
When it comes to meeting daily protein requirements and maintaining and growing muscle mass, plant-based protein is just as effective as whey protein, provided they contain similar amounts of protein and BCAAs/EAAs per serve. Alongside a well-balanced diet and regular exercise, both protein powders should appropriately complement your goals. (Babault, N et al. 2015)
Babault, N et al. 2015, 'Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein', National Library of Medicine, accessed 1 August 2022, https://pubmed.ncbi.nlm.nih.gov/25628520/
Babault, N et al. 2015, 'Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein', National Library of Medicine, accessed 1 August 2022, https://pubmed.ncbi.nlm.nih.gov/25628520/
Does vegan protein cause acne?
As the development of acne can result from several underlying health issues like hormonal and gut health imbalances, there's no firm evidence concluding that vegan protein is a primary contributing factor. It is highly unlikely vegan protein causes acne. Generally, vegan supplements include a range of vitamins, plant-based ingredients, and superfoods known to support your wellness. If you're known to react to particular ingredients like artificial colours and sweeteners, thoroughly check the nutritional panel to avoid any potential reactions or consult with your health care professional.
Does vegan protein powder cause bloating?
Your body may need time to adjust when changing your diet or incorporating something new like a vegan protein powder. Many vegan-protein powders contain digestive enzymes to assist with digestive discomfort like bloating; however, it is unlikely to experience these side effects with a quality nutrient-rich vegan protein powder. The majority of fibre and starch found in whole foods is removed during the manufacturing process of vegan protein powder, making it a viable choice for those with bloating sensitivities. If you have known food intolerances and sensitivities we highly recommend consulting with your health care professional prior to trying a new product.
Can you have vegan protein powder when pregnant?
Generally, vegan protein powder is considered safe during pregnancy; however, note that there may be additional ingredients in the formula that are not. We highly recommend discussing further with your health care professional before taking vegan protein and supplements during pregnancy.
What is the best vegan protein powder?
100% natural and plant-based, the Evolve Vegan Protein powder is the best vegan protein powder for those looking for a high-quality alternative to whey. Formulated from peanut protein and rice protein, Evolve Vegan Protein boasts 25g of high-quality plant protein per serve along with other amino acids for nutrient recovery and MCT Oil Powder. Suitable for those with specific dietary needs, you can contribute to the maintenance and growth of muscle mass with a highly regarded natural alternative like the Evolve Vegan Protein.
