Disclosure: Some of the links in this article may be affiliate links, which can provide compensation to me at no cost to you if you decide to purchase a reviewed product. These are products I’ve personally used and stand behind. This site is not intended to provide medical advice and is for informational and educational purposes only.
Table of Contents
Why Do We Need More Protein?
Simply put, without adequate protein, you can't maintain a healthy level of lean muscle mass.
And without a healthy level of lean muscle mass, you won't enjoy long-term functional health.
Adequate protein is not only necessary for muscle maintenance, but also for muscle growth. If you engage in any kind of fitness program such as strength training, CrossFit, or even something low-key like yoga, dietary protein intake is essential to maintain the integrity and strength of your body.
Protein powder is a useful tool to bump up your protein intake when you may not have time to make a protein-dense breakfast, lunch, or supper.
And for plant-based eaters, a quality protein powder is a MUST. Plant-based diets tend to be very low in protein, regardless of the often misguided advice or opinions of so-called "influencers."
Last, if you're trying to lose weight but not getting adequate protein, you're just swimming against the tide.
Why Plant Based Protein Powders?
(Looking for the best grass-fed whey protein instead? Check out this review)
In recent years, the popularity of plant-based protein powders has jumped as many people embrace a vegan or vegetarian diet. These powders, derived from sources like peas, hemp, and brown rice, offer a wealth of benefits for those looking to enhance their protein intake while avoiding whey protein and other animal-based protein sources.
In this comprehensive review, I'll explore the top plant-based protein powders for 2024, providing you with valuable insights to make an informed choice.
(In this article, I'll use "vegan protein powder" and "plant based protein powder" interchangeably. The recommendations here can be called either)
Let's get to it.
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The Top 9 Plant Based Protein Powders For Your Fitness Goals
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Orgain Organic Protein Powder is a plant-based protein supplement based on a blend of clean, organic ingredients. It primarily includes proteins sourced from organic pea, brown rice, and chia seeds, providing a balance of all essential amino acids. Each serving offers 21 grams of protein with no added sugar and minimal net carbs, making it an excellent choice for those on a low-carb or keto diet.
The product is also gluten-free, dairy-free, and soy-free, catering to those with specific dietary restrictions. Unique among many competitors, Orgain also incorporates a mix of organic veggies and greens for added nutritional benefits.
On the taste front, Orgain Organic Protein Powder tends to be well-received, with its creamy chocolate fudge flavor being a favorite. However, like many plant-based protein powders, it does have a slightly grainy texture that might not appeal to everyone.
You're going to see that comment frequently. If you're used to the creamy texture of whey protein, you won't be too pleased with the plant-based alternatives.
But it could be worse.
This powder is easy to mix and doesn't clump as much as some other brands, providing a relatively smooth consistency when mixed with water, milk, or in smoothies. It comes in several flavors, including vanilla bean, creamy chocolate fudge, chocolate peanut butter, and of course natural unsweetened.
One potential downside to note is that some users have reported the flavor to be a bit overly sweet, which might be linked to the use of both organic stevia and Erythritol as sweeteners. Sweetness seems to be a common drawback (or bonus, if you like sweet flavors) of a lot of protein powders.
However, overall, Orgain Organic Protein Powder stands out for its high-quality, organic ingredients and its balanced taste, making it a solid choice for those seeking a healthy, plant-based protein supplement.
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Vega Sport Plant-Based Premium Protein Powder is a well-regarded protein supplement, recognized for its impressive nutritional profile and plant-based protein source. Each serving delivers a solid 30 grams of protein from a multi-source blend of organic pea, pumpkin seed, sunflower seed, and alfalfa proteins.
Alongside the protein, this powder boasts a strong amino acid profile and 2 billion CFU probiotics for digestive health, setting it apart from many competitors. It's free from gluten, soy, dairy, and artificial sweeteners, colors, and flavors, making it a good fit for individuals with specific dietary needs or preferences.
The addition of probiotics is definitely a nice touch.
When it comes to taste, the Vega Sport Protein Powder comes in several flavors, with the vanilla and chocolate variations the usual favorites. However, the taste can be slightly chalky, which is fairly common among plant-based protein powders.
As I've mentioned, there are trade-offs with everything.
The product mixes relatively well, with fewer clumps than some other protein powders, but achieving a perfectly smooth consistency may require a blender or a shaker cup. Some users have reported a slightly gritty texture post-mixing (which seems to apply to other brands too), but this is generally outweighed by the product's impressive nutritional profile.
Vega Sport Plant-Based Premium Protein Powder is an excellent choice for individuals seeking a protein supplement with a high protein content, strong nutritional profile, and plant-based sources. The taste and texture might not be perfect for everyone, but these are small trade-offs for the otherwise superior nutritional content. It's also NSF Certified for Sport. That's a big deal and indicative of very high standards.
Whenever I can, I try to buy supplement products that have the NSF Certified for Sport sticker.
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I've used other Garden of Life products and have been more than satisfied with them. They make great stuff.
This protein powder is no exception.
Garden of Life RAW Organic Protein Organic Plant Formula is a well-formulated, clean, and nutrient-dense protein supplement. It derives its protein from a blend of FIFTEEN sprouted seeds and grains, delivering 22 grams of protein per serving. You read that right. FIFTEEN.
The formula is organic, non-GMO, gluten-free, dairy-free, and vegan, making it an attractive option for those with dietary restrictions. One standout feature of this protein powder is its rich enzyme and probiotic blend, aimed at aiding digestion and enhancing nutrient absorption. The product also boasts a substantial vitamin and mineral content, providing a wide spectrum of essential nutrients.
Tastewise, this protein powder offers several flavors, including unflavored, vanilla, and chocolate. Some users have praised the natural and mild taste of the flavors, while others find them to be a bit bland, especially the unflavored version.
The powder has a fine consistency and mixes relatively well with liquids, though it may leave a slight graininess in the texture. This is common among plant-based protein powders and can often be overcome by blending rather than stirring. Some users have also reported the powder having a slightly chalky aftertaste.
Garden of Life RAW Organic Protein Organic Plant Formula is a high-quality, nutritionally dense plant-based protein powder. It may have some minor issues with taste and texture, but its superior nutritional profile and digestive support make it an excellent choice in the plant-based protein market.
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This one is an interesting product among the whole lot. Garden of Life RAW Organic Fit High Protein for Weight Loss is a specially designed plant-based protein powder formulated to aid weight loss and build lean muscle mass. Each serving delivers a substantial 28 grams of protein sourced from organic sprouted grains and seeds.
The formula stands out for its unique weight-loss blend, including green coffee bean extract, cinnamon, and baobab fruit, which may support healthy blood sugar levels and fat metabolism.
Moreover, the powder is packed with a live probiotics and enzymes blend to support digestion, along with a good dose of fiber, adding to its nutritional value. It's also USDA Organic, Non-GMO Project Verified, NSF Certified for Sport, and Informed-Choice for Sport Certified.
Wow, Garden of Life went all-out with this one.
When it comes to taste and mixability, reviews are mixed. Available in flavors like Vanilla, Chocolate, and Original flavor, some users appreciate the natural, not overly sweet flavor profile of this product. However, others find it a bit too earthy or bland for their liking. The powder has a reasonably fine consistency, but it can be slightly gritty or chalky when mixed with liquid, a common characteristic of plant-based protein powders. It mixes fairly well, though a shaker cup or blender might be needed for the smoothest consistency.
Despite this, some users have reported minor issues with clumping.
Garden of Life RAW Organic Fit High Protein for Weight Loss is an excellent choice for those seeking a high-protein, nutrient-dense plant-based supplement that supports weight loss. While taste and texture preferences may vary, its unique weight-loss blend and impressive nutritional profile make it a standout in the market.
As a nutrition coach whose clients include many who are trying to lose weight, I can't recommend this protein supplement enough for clients who can't or don't want to consume whey protein.
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Isopure Plant-Based Protein Powder is a high-quality, vegan-friendly supplement known for its simple, clean ingredient list. Each serving packs in 20 grams of protein from a blend of organic pea and brown rice proteins, providing a complete profile of all essential amino acids. The powder is gluten-free, lactose-free, and free from artificial colors, flavors, and sweeteners, aligning with various dietary preferences and needs.
Unique to this brand, the protein powder also contains 10% of your daily iron needs per serving, which is a noteworthy benefit, especially for those who might struggle to meet their iron requirements through diet alone.
Having said that, before adding any dietary supplement containing iron to your daily regimen, ALWAYS get your blood-work done. This is critical to avoid over-consuming iron.
Now let's talk about taste.. Isopure Plant-Based Protein Powder offers a fairly neutral flavor, available in Unflavored, Chocolate, and Vanilla. Some users state that it has a subdued taste, particularly with the unflavored version, as it allows for versatile use in different recipes and shakes without overpowering the other ingredients (Personally, I usually go for vanilla or neutral flavors since I like to add things like frozen fruit, cocoa powder, or avocado to make smoothies in the blender).
However, others may find the flavors somewhat bland compared to other brands.
As for mixability and consistency, the powder typically mixes well, with minimal clumping when stirred into liquids. However, like many plant-based proteins, it can have a slightly gritty texture that might not appeal to everyone.
Isopure Plant-Based Protein Powder is another decent choice for those seeking a clean, plant-based protein supplement with a simple ingredient list. The flavor and texture might not be everyone's cup of tea, but the product's overall quality and nutritional profile are undeniable.
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Natural Factors Raw Organic 100% Plant-Based Protein is a nutrient-dense, vegan-friendly protein powder. The product derives its protein from a variety of organic plant sources including pea, pumpkin, sunflower, chia, quinoa, spirulina, and chlorella, providing a full range of essential amino acids. Each serving delivers 20 grams of protein, along with a decent profile of vitamins and minerals.
That's quite a mouthful of ingredients.
This formula is free of gluten, soy, dairy, and genetically modified organisms, making it suitable for people with various dietary restrictions. What sets this product apart is its inclusion of a raw enzyme blend, designed to aid digestion and absorption of nutrients.
As for taste, the product is available in a few flavors like Vanilla, Unflavored, and Chocolate, with most users finding them mild and not overly sweet. However, some users may find the flavors a bit underwhelming, particularly if they're used to a strong taste.
The powder is finely ground and generally mixes well with liquids, but again, like many plant-based proteins, it can leave a slightly gritty texture in the final mix. To achieve a smoother consistency, I recommend using a blender or a shaker bottle. Some users have reported minor issues with the powder settling at the bottom if not consumed promptly.
Natural Factors Raw Organic 100% Plant-Based Protein is a high-quality option for those looking for a unique, plant-based protein source with additional digestive benefits and a variety of protein sources. Its taste and texture may not suit everyone, but its nutritional profile and digestive support make it worth considering.
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"Vegan Diesel." You gotta love the name.
Perfect Sports Vegan Diesel 100% Plant-Based Protein Blend is a noteworthy addition to the lineup of plant-based protein powders. The protein is derived from a unique blend of multiple sources. Get ready for this: fava bean, pea protein, organic oat bran, organic sprouted quinoa, organic sunflower seeds, pumpkin seeds, organic sprouted amaranth, organic buckwheat, chia, millet, sprouted brown rice, and potato protein.
Holy cow, that's a real mouthful. This protein powder delivers a comprehensive amino acid profile. Each serving of Vegan Diesel offers 22 grams of protein, with no added sugar and is free from gluten, lactose, soy, and genetically modified organisms.
A standout feature of this product is that it's third-party tested, ensuring that it meets high-quality standards.
I LOVE third-party tested products. This shows that the company in question is open to scrutiny and is willing to put their money where their mouth is.
Regarding flavor, the Vegan Diesel protein powder is available in a range of options, including Chocolate, Vanilla, and Strawberry. Users typically find the flavors pleasant and not overly sweet, though some find the taste a little artificial, which can be subjective. The mixability of this powder is generally good, with minimal clumping observed when mixed with water or non-dairy milk.
However (here we go again), as is common with many plant-based protein powders, some users might find the texture a bit gritty or chalky (surprise!), although the manufacturer has a "no chalk guarantee.." A blender or shaker bottle is recommended to achieve a smoother consistency.
Perfect Sports Vegan Diesel 100% Plant-Based Protein Blend is a high-quality plant-based protein powder with a comprehensive amino acid profile. It's a reliable option for those seeking a clean, plant-based protein source.
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Ora So Lean & So Clean Plant-Based Superfood Protein is an organic, vegan-friendly protein supplement with a strong focus on whole foods. It sources its 21 grams of protein per serving from a blend of pea, rice, sprouted quinoa, and amaranth.
Additionally, the formula contains a mix of superfoods, such as kale, acai, and blueberries, as well as a variety of digestive enzymes, making it much more than just a protein powder. It's free from gluten, dairy, artificial sweeteners, and genetically modified organisms, catering to a wide array of dietary needs.
When it comes to taste, the So Lean & So Clean protein powder is available in a variety of flavors like Vanilla and Chocolate, which users generally find to be mild and not overly sweet. However, the presence of superfoods and greens can lead to an earthy undertone, which might not appeal to everyone.
In terms of mixability, the powder is generally easy to mix with both water and milk, but like many plant-based protein powders, it might have a slightly grainy or chalky texture. To achieve the smoothest texture, blending rather than stirring is recommended.
Ora So Lean & So Clean Plant-Based Superfood Protein offers a unique blend of high-quality protein, superfoods, and digestive enzymes, making it a comprehensive nutritional supplement. The taste and texture might take some getting used to, but the overall nutritional benefits make it a worthy consideration for those seeking a nutrient-rich, plant-based protein option.
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Last but not least. Sunwarrior Sport Organic Active Protein is a well-rounded plant-based protein supplement designed with athletes and fitness enthusiasts in mind. This formula derives its protein from organic peas, brown rice, and pumpkin seeds, offering a full amino acid profile in each serving.
In addition to the 30 grams of protein per serving, the product also includes probiotics, digestive enzymes, and a unique muscle recovery blend featuring turmeric, tart cherry, and goji berries. This product is vegan, gluten-free, non-GMO, and soy-free, aligning with a wide range of dietary needs.
This combination is interesting for anyone who is very physically active.
Flavor: Sunwarrior Sport Organic Active Protein is available in Vanilla and Chocolate. It has a natural and non-overpowering taste. However, you may find the taste slightly earthy or chalky.
Regarding mixability, the powder is generally easy to blend with water, milk, or in smoothies, though a few users have reported a slightly gritty texture, which is common among plant-based protein powders, as we see repeatedly. There's really no getting around this particular issue.
So a blender or shaker bottle is recommended for optimal consistency.
Sunwarrior Sport Organic Active Protein is an excellent choice for athletes or anyone seeking a high-protein, plant-based supplement that supports muscle recovery. Despite minor issues with taste and texture, its exceptional protein content and unique recovery blend make it a standout choice in the plant-based protein market.
What Makes Plant Based Protein Powders a Healthy Choice?
The rise of plant-based protein powder is a response to the increasing number of consumers who want to follow a more "plant-based" diet (and that covers a lot of different types of people) for various reasons. Some want to avoid animal proteins altogether.
Others want to have a mix of animal and plant-based sources. Still others may have difficulty digesting some whey protein powders (resulting in bloating and other discomforts), which varies from person to person and often depends on the composition of those products.
The majority, however, tend to be vegetarians and vegans who don't get enough protein in their plant-based diet. Vegans and vegetarians share this issue.
For building muscle mass and losing weight, or even for simply losing weight and not focusing on building muscle mass, consuming enough protein is essential. Trying to build muscle mass and/or lose weight while consuming insufficient protein is like trying to get a car to go faster on an empty gas tank. Good luck.
That's where protein powders come into the equation.
When advising vegetarian clients on weight management, I often suggest vegan protein powder, which may be a great option for people who lack sufficient protein in their diet but don't want to consume meat and other animal-based food sources.
Both whey protein powder and vegan protein powder have their pros and cons, depending on the needs and preferences of the individual, but if you're looking for the best vegan protein powder, you've come to the right place.
At the end of the day, vegan protein powder can offer a nutritious blend of essential vitamins, minerals, and fiber. However, remember that some plant proteins may not provide all the essential amino acids (EAAs). For optimal health benefits, ensure that you consume a variety of plant proteins.
And that's what this review contains: vegan protein powders that derive their protein from varied plant sources such as organic pea protein, pumpkin seed, brown rice, hemp, and many others.
By deriving protein from various plant sources, these plant-based proteins can get you the results you're looking for.
Myths and Facts: Protein Consumption for Vegetarians and Vegans
When it comes to muscle growth and fat loss, vegetarians should balance their protein intake with a well-rounded diet, including adequate carbohydrates and fats. Consistent exercise coupled with a nutrient-rich diet is crucial for effective muscle building and fat loss. And for many, a high-quality men's multivitamin can be a good addition.
Let's talk about protein (again).
You CAN build muscle and lose weight with vegan protein powder. The trick is to consume enough total protein.
A good basic guideline for plant-based protein intake is 1.6 g- 2.4 g/kg body weight.
In pounds, that's about .8 g - 1.1 g of protein (not protein powder, but PROTEIN) per pound of bodyweight. This is a baseline. The number will be higher for individuals who train hard. (Need more details? Go to the Macro Calculator or the BMR Calculator).
Myths and Facts About Protein
Myth
High levels of protein intake will harm your kidneys.
Fact
There is ZERO scientific evidence that high protein intake harms a healthy kidney. Pure bunk.
Myth
There are no differences in protein quality between plant-based and animal sources.
Fact
Intact plant proteins are generally less bioavailable, have lower levels of the nine EAAs, and, depending on the specific source, may have less leucine, less lysine, and less methionine than animal based protein powder.
Plant proteins, while containing all essential amino acids, typically have one or more "limiting" amino acids. This means that one or more essential amino acids are present in smaller quantities than needed for optimal protein synthesis. For instance, lysine is often the limiting amino acid in many grains, while methionine is limited in legumes.
Because plant protein is less bioavailable, people who want to build muscle and lose weight on a plant based diet will have to pay more attention to their total protein intake. Yes, it is less bioavailable. Check the research. Facts.
That's why you'll notice that all of the best vegan protein powders in this review have in the area of 30 grams of protein per serving, compared to 18-25 grams per serving in most whey protein powders. Why?
To absorb a comparable amount of the nine essential amino acids from vegan protein powder, more has to be consumed per serving. The thirty grams of protein noted on the label provides comparable absorbable protein to 20-25 grams of whey protein powder.
Notably, certain nutrients are also more challenging to obtain from a vegan diet, and these include vitamin B12, vitamin D, iodine, iron, calcium, and omega-3 fatty acids. Supplementation is often necessary, particularly for vitamin B12, which is almost exclusively found in animal foods.
Additionally, there are also some who wrongly believe that whey protein powder is an unhealthy choice.
The most thorough research debunks the view that whey protein powder is unhealthy. Far from it. Given the choice on purely bioavailability and health grounds, whey protein is a superior choice to plant based proteins.
None of this is meant to discourage you from consuming vegan protein powder.
As mentioned, there are some valid reasons to do so. Just remember that if maximizing protein intake is the goal and there are no health issues preventing you from consuming whey protein powder, then whey protein is a better choice.
Benefits of Plant-Based Protein Powders
Plant-based protein powders offer numerous benefits that make them a popular choice among health enthusiasts. Firstly, they are a great source of protein, essential for muscle growth and weight loss. They contain nearly all the essential amino acids necessary for muscle growth and repair.
With advanced processing and by combining protein from a variety of plant sources, the goal of containing all nine essential amino acids can be met.
Additionally, many plant-based protein powders are touted as "easily digestible," supposedly making them gentle on the stomach and ideal for individuals with sensitive digestive systems. However, you'll note that many of the vegan protein powders in this review contain digestive enzymes and other synergistic ingredients to help with digestibility, mixability, flavor, and improved satiety. That suggests that although they are touted as "more easily digestible," the addition of digestive enzymes in many of the products suggests that they may not be, and indeed, many users report bloating.
Another advantage of plant-based protein powders is that they are generally free from common allergens such as dairy, soy (unless you opt for soy protein, of course!), and gluten, making them suitable for those with specific dietary restrictions or food sensitivities.
Moreover, these powders are often rich in fiber, which aids digestion and helps promote feelings of fullness, making them an excellent addition to weight management plans.
The plant based protein powders detailed in this post do not contain soy protein.
If you're a heavy consumer of soy based protein, read this article on Examine.com that reveals issues with soy protein powder, largely dependent on how it's processed.
Next, let's do a brief overview of essential amino acids.
What are the Nine Essential amino acids?
Histidine
Crucial for growth and the repair of tissues, histidine is also needed for the maintenance of the myelin sheaths that act as a protective barrier around nerve cells.
Isoleucine
This essential amino acid is involved in muscle metabolism and is heavily concentrated in muscle tissue. Isoleucine is also important for immune function, energy regulation, and hemoglobin production.
Leucine
Crucial in regulating blood sugar levels and stimulating wound healing, leucine helps produce growth hormones, and increases muscle recovery after exercise.
Lysine
Used for protein synthesis, enzyme and antibody production, collagen formation, and absorption of calcium, lysine is also beneficial for proper immune function and the production of hormones and enzymes.
Methionine
Methionine is involved in the growth of new blood vessels. With the help of folate and vitamin B12, methionine also helps detoxify the body, particularly from heavy metals.
Phenylalanine
Phenylalanine is a precursor for neurotransmitters, including tyrosine, dopamine, epinephrine, and norepinephrine. It plays an integral role in the structure and function of proteins and enzymes and the production of other amino acids.
Threonine
Threonine is a principal part of structural proteins such as collagen and elastin, which are important for the skin and connective tissue. It also plays a role in fat metabolism and immune function.
Tryptophan
Although it's often associated with causing drowsiness after big holiday meals, tryptophan has other functions as well. It helps to balance nitrogen in adults and children and is a building block for serotonin, a neurotransmitter that regulates mood, sleep, and appetite.
Valine
Valine is involved in energy production and stimulates muscle growth and regeneration.
Factors to Consider When Choosing a Plant-Based Protein Powder
When selecting the best plant-based protein powder for your needs, there are several factors to consider.
Firstly, it's essential to assess the protein content per serving. Aim for powders that provide at least 20 grams of protein per serving to ensure you're getting an adequate amount to support your fitness goals.
Next, consider the source of the protein. Pea protein, hemp protein, and brown rice protein are all popular options, each with its own unique nutritional profile. Some powders also combine multiple protein sources to offer a more comprehensive amino acid profile. Those are the ones to choose from. Best to avoid single-source vegan proteins, and there are many on the market that contain, for example, ONLY pea protein isolate, or ONLY rice protein.
Additionally, when scanning the label for protein sources, take note of the ingredients list to ensure the powder is as free as possible from artificial additives, sweeteners, and fillers. Opting for organic and non-GMO options may also help minimize exposure to harmful chemicals and support sustainable farming practices.
Tips for Incorporating Plant Based Protein Powders into Your Diet
To make the most of your plant based protein powder, here are some tips to help you incorporate it seamlessly into your diet:
Start with small servings and gradually increase as your body adjusts. As mentioned, some people feel bloating from vegan protein powder, so start small and gradually increase the amount if needed.
Experiment with different flavors and brands to find the one that suits your taste preferences.
Use it in baking recipes to make protein-rich treats like pancakes or muffins.
Start your morning with a protein-dense meal by adding a scoop or two to your morning oatmeal, whether rolled or steel-cut oats.
My morning go-to, especially when pressed for time, is a protein shake. Protein shakes, when done right using a blender and adding some fruit and healthy fats like avocado, are a great option for people trying to lose weight who are having a hard time breaking the "I skip breakfast" habit.
Conclusion: Making an Informed Choice
Plant based protein powders are a valuable addition to any health-conscious individual's diet. They offer a myriad of benefits, including high-quality protein, easy digestibility (especially in combination with digestive enzymes and probiotics), and suitability for individuals with dietary restrictions.
When choosing the best plant based protein powder for your needs, always consider factors such as protein content, source of protein, and ingredient quality. Certified for Sport is a nice thing to see on the label too.
Based on a comprehensive review, Garden of Life, Vega, Sunwarrior, and Orgain are among the top plant-based protein powders for 2023. These brands prioritize organic, non-GMO ingredients and offer a variety of flavors and formulas to suit different preferences.
So, whether you're an athlete looking to enhance your performance, a fitness enthusiast aiming to build lean muscle, or simply someone seeking to optimize their nutrition, incorporating plant-based protein powders into your diet can be a game-changer, especially for those who don't want to consume animal-sourced protein options.
References
Babault N, Paizis C, Deley G, et al. "Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein". Journal of the International Society of Sports Nutrition. 2015;12:3. This study shows that pea protein can be effective, but it's not superior to whey protein.
Berrazaga, I., Micard, V., Gueugneau, M., & Walrand, S. (2019). The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients, 11(8), 1825. https://doi.org/10.3390/nu11081825
Gorissen SHM, Crombag JJR, Senden JMG, et al. "Protein content and amino acid composition of commercially available plant-based protein isolates". Amino Acids. 2018;50(12):1685-1695. This study provides a comparison of the amino acid profiles of various plant-based protein powders, demonstrating that they typically have less essential amino acids compared to whey per serving.
Joy JM, Lowery RP, Wilson JM, et al. "The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance". Nutrition Journal. 2013;12:86. This study suggests that while rice protein can be effective, it needs to be consumed in higher amounts than whey to achieve similar results, reflecting on the superior amino acid profile of whey protein.
Reid-McCann, R.J., Brennan, S.F., McKinley, M.C. et al. The effect of animal versus plant protein on muscle mass, muscle strength, physical performance and sarcopenia in adults: protocol for a systematic review. Syst Rev 11, 64 (2022). https://doi.org/10.1186/s13643-022-01951-2
Disclaimer: All information provided on this website is for informational purposes only. No information provided is to be construed as medical advice. If you have medical issues, always consult your doctor.