We often hear people saying- “do vegans get enough protein?” As obvious as it seems, people spread rumors about vegans being protein deficient. As if, plant-based food products do not have enough protein in them. Plenty of studies showed that vegans can get enough protein from plant-based foods. Be it legumes, soy products, nuts, or seeds, you can get enough dietary protein from all these sources.
But, what about bodybuilders, athletes, and people who do high-intensity workouts? Can they cover their protein requirements from plant products? Well, in that case, you need to have a vegan-friendly protein powder. This will help you to build muscle, help in recovery, and increase your gains. So, what are the best vegan protein powders available in the market?
Don’t worry, we have got you. Keep reading the article to know more about the protein requirements in vegans, the ABCs of protein supplements, and some of the best vegan protein powders out there.
Why is protein important?
Out of all the macros, protein is the “body-building food” that helps you in repairing cells, recovery, growth, and development.
You might recall reading in your school textbooks about the importance of protein in your diet.
As we all lose muscles in our everyday lives, we need at least 10% to 35% of our calories from protein.
That means, if your target is to have a 2000-calorie diet daily, you will need at least 200-700 calories of protein every single day.
On average, you will need 0.8 to 1 gram of protein per kilogram of your body weight. And if you are into sports or bodybuilding, your requirements will be significantly higher.
Why are vegans expected to have a low-protein diet?
This is a myth that people believe is true. When we talk about a vegan diet, people can only think about greens, vegetables, fruits, and leaves.
As a result, a rumor was spread about protein deficiency in vegans. But, when you talk about legumes, different beans, soy products, nuts, and seeds, you don’t worry about protein anymore.
But, if you are someone who has a gym membership or who does high-intensity training, you will require a protein powder. It will add a good amount of extra protein to your diet.
What is a vegan protein powder?
A protein powder is a supplement widely used to cover all the protein requirements of an individual. It is a great way to add protein to your diet, especially if you have a high requirement.
However, not everyone requires a protein powder to meet their requirements. You don’t need to be supplemented from external sources if you are having protein-rich foods.
And even if you have higher needs, make sure that you are getting the majority of it from whole foods.
A vegan protein powder is extracted from different vegan sources like soy, peas, brown rice, wheat, quinoa, etc.
These are low in calories and are available in different flavors.
Some brands make vegan protein powders using different grains and legumes. Protein enzymes are also added often for better absorption of protein.
So, if you are a vegan who had a hard time finding the right protein powder, you need not worry anymore.
What are the different sources of vegan protein powders?
There are several different sources from which the best vegan protein powders are extracted. Here are some of the popular sources:
- Pea protein:
Pea protein is a complete protein that is extracted from peas. Pea protein powders are of high quality and are preferred by many vegans. They contain all the essential amino acids which will help you in building muscle.
- Soy protein:
Soy protein is also a complete protein which means it has all the essential amino acids in it. It is also a very heart-healthy option for vegans as it has low fats and cholesterol.
- Quinoa protein:
As vegans love whole grains, they prefer to get the maximum nutrients from them. Among them, quinoa is a very good vegan-friendly option that provides you with a good amount of protein, fiber, and minerals. For vegans who have celiac disease or find it difficult to digest gluten, quinoa protein is a great replacement.
- Wheat protein:
Some people love wheat for a reason and try to include that in their daily diet. Gluten is a good source of protein as well, though some might find it difficult to digest. It is 100% natural and is a great vegan-friendly option.
- Brown rice protein:
Though brown rice has a comparatively lower amount of protein than other protein sources, it has all the essential amino acids that our body needs. It also has a good amount of fiber and antioxidants like phenols and flavonoids.
What are some of the best vegan protein powders?
Though there are different varieties of protein powders in the market, it might confuse you when choosing the right one. We have mentioned the 11 best vegan protein powders that you can prefer.
1. NAKED PEA PROTEIN POWDER
This is one of the popular vegan protein powders that most professionals suggest. A single serving will provide you with a whopping 27 grams of protein. It is available in three different flavors- vanilla, chocolate, and the classic unflavored one. It is vegan-friendly, gluten and dairy-free, and has no impurities in it.
2. TRUE NUTRITION SOY PROTEIN ISOLATE
This is also a good option for vegans as a single serving gives you 30 grams of protein and 120 calories. The flavored ones might have different calorie counts. The soy used in this isolate is non-GMO soy, but if you are allergic to soy in general, consider avoiding it.
3. MOMENTOUS ESSENTIAL PLANT-BASED PROTEIN
This protein powder is a handsome option for you to build muscle. As it is extracted from peas and rice, it has all the essential amino acids. It is gluten-free and NSF certified for sports. One scoop of Momentous Essential will give you 20 grams of protein and 140 calories.
4. ORGAIN ORGANIC PROTEIN POWDER
This is also a good option for you as it is extracted from rice, peas, and chia seeds. All the GMO ingredients like soy and dairy are absent in this. One serving of the unflavored version will give you 21 grams of protein and 140 calories.
5. GAINFUL PERSONALIZED PROTEIN POWDER
As the brand personalizes the protein according to your needs, this makes it stand out from all the other options. It is available in 6 different flavors including chocolate peanut butter and vanilla. For every serving, you will get 19g – 27g of protein.
It tracks your activity level and requirements and connects you with a dietitian. This helps them to provide you with the right quantity of protein. It is one of the best vegan protein powders because of the subscription it provides.
6. RITE BITE MAX PROTEIN PLANT PROTEIN POWDER
This brand focuses on different aspects like digestive enzymes and probiotics for better protein absorption. It is a very good vegan-friendly protein powder available in many flavors like swiss chocolate, alphonso mango, and cold coffee. You can get 22 grams of protein per serving without consuming sugar or preservatives.
7. ORA ORGANIC VEGAN PROTEIN POWDER
This is also one of the best vegan protein powders available in the market. The U.S. Department of Agriculture gas also certified this product. With a serving size of 30 grams, you can get a whopping 21 grams of good-quality protein. As it is extracted from various organic grains, and greens, you will also get some healthy micronutrients too.
8. VEGA SPORT PREMIUM PROTEIN
This is also a nutrient-dense protein powder that gives you 30 grams of protein per serving. It had been extracted from different sources like peas, pumpkin seeds, alfalfa, etc. There are five different flavors- berry, chocolate, mocha, peanut butter, and vanilla.
9. NOW SPORTS PEA PROTEIN POWDER
This is one of the best vegan protein powders for those who are aiming for a low-carb option. In a single serving, you will get 24 grams of protein and only 1 gram of carbs. It is also available in different flavors and you can easily add it to your desserts and smoothies.
10. RITUAL ESSENTIAL VEGAN PLANT-BASED PROTEIN POWDER
One serving of this protein powder provides you with 20 grams of protein, 3 grams of fiber, and a good amount of calcium, choline, and iron. It has no sugar or sugar alcohol and is informed sport and informed protein certified.
11. KOS ORGANIC PLANT-BASED VEGAN PROTEIN POWDER
With every serving of KOS vegan protein powder, you can get 20 grams of protein and it is free from soy, dairy, and other non-GMO derived ingredients. It has been extracted from peas, pumpkin seeds, flax seeds, and chia seeds. It is also USDA-certified organic and includes cocoa powder, coconut milk, Himalayan pink salt, monk fruit extract, etc.
Summing it up
Though vegans have plenty of protein supplements in the market, it can be difficult to find the best vegan protein powder for yourself. Before buying one, you should have your reason cleared. Be it muscle building or fat loss, everyone has different targets. So, buy the one that helps you meet your target and gives you a good amount of protein too.
As a vegan, you should make sure that the protein powder you have is free from certain allergens. It should come under your budget, meet your goals, is safe and palatable.
