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Vegan protein powder is kind of a big deal these days.
Just waltz into
Whole Foods, GNC, or your local supplement store and give the protein powder
section a once over.
Some
of you may be thinking about introducing vegan protein powder into your meal plan.
However,
you may be concerned that the protein quality isn’t as high or that you can’t get enough protein.
It
is true that the quality of single-sourced vegan protein powders isn’t as high as whey,
casein, egg, etc. However, vegan protein powders with multiple protein sources – in the correct ratios – are
arguably just as good.
Mixing
Multiple Bioavailable Protein
You are what you
eat, or better yet, you are what you digest.
Some
plant
foods like soy can stand alone because they’re a complete protein and can virtually go toe-to-toe* with
meat.
*Based
on essential amino acid profiles.
However,
a mixture of plant-based proteins is always optimal because
they can collectively “pack a nutritional punch.” They also better ensure the
spectrum of amino acids needed for muscle growth.
Some
powders only use one source (e.g. soy, rice, etc.) versus brands like Garden of
Life® (13 different sprouts) that use several sources.
That
said, it’s also important to consider the quality of protein, not just the volume. For instance, whey
or soy protein are higher quality and offer more
absorbable protein than hemp protein.
PDCAAS: Protein
Rating System
The
FDA (Food and Drug Administration) and the WHO (World Health Authority) both
adopted a rating system for protein. It is called the Protein Digestibility
Corrected Amino Acid Score, or PDCAAS.
This
rating system provides a reliable way to understand the quality of protein. It’s based on the amino acid requirements
of people and their respective digestibility.
The
highest score possible is 1.0. Whey and casein milk proteins, egg whites,
and – drumroll, please – soy protein isolate achieve this status.
However,
other complete protein sources don’t get high rankings on the
PDCAAS scale.
Quinoa, for instance, has a relatively
modest ranking. Proteins like this should be considered a
good source when shopping vegan protein powders.
Please
note that different sources of information on PDCAAS values may vary slightly
on the numbers below. That said, this will give you a reasonable idea of what
you’re working with.
The
table shows the ratings of selected foods. Proteins with around 0.70 or higher are
considered “high quality” with this rating system.
·
casein
(milk protein)
·
soy
protein isolate
·
egg
white
·
whey
(milk protein)
·
0.92
beef
·
0.91
soybeans
·
0.89
quinoa [5]
·
0.78
chickpeas
·
0.75
black beans
·
0.73
vegetables
·
0.70
legumes
·
0.69
pea
·
0.52
peanuts
·
0.46
hemp
*Please
note that processing can alter these foods from their raw form.
Looking for
the best vegan protein powder on the market?
I
had to write this article after reading a few seemingly disconnected posts by
media sources like Bodybuilding.com and Men’s Fitness who miss the
mark* on the topic (in my humble opinion).
*It’s worth mentioning
that the quality of content produced by both of these guys is usually
excellent though.
Oddly
enough, Peta.org seems to be dialed-in to the vegan protein powder scene better than most.
Let’s jump into
the ratings!
The
first two products listed have the highest quality. In fact, I mix them both
together in my protein shake to cover as much nutritional ground
as possible in this recipe: “The Ultimate’ Vegan Protein Shake.”
Best New + Overall
Vegan Protein Powder
(1)
KOS Organic
Plant-Based Protein Powder Chocolate
Nutritional
details: 20g protein, 5g carbs, 2g fat, 120 calories, 2g fiber, 2g sugar
Proteins:
·
Organic
Pea
·
Organic
Flax Seed
·
Organic
Quinoa
·
Organic
Pumpkin Seed
·
Organic
Chia Seed
Summary:
It’s USDA organic, 100% non-GMO, and soy-free. It mixes easy and is composed of
healthy fibers and digestive enzymes that help your digestive system run
efficiently.
Approximate
cost per serving: $1.70 retail (as low as $1.32 online)
Best Tasting Vegan
Protein Powder
(2)
PlantFusion –
Organic Plant Protein – Vanilla Chai
Nutritional
details: 20g protein, 7g carb, 2g fat, 120 calories, 1g fiber, 0g sugar
Proteins:
·
Organic
Pea Protein
·
Organic
Sprouted Amaranth
·
Organic
Sprouted Quinoa
·
Organic
Flax Seed
·
Organic
Millet
·
Organic
Lentil
·
Organic
Flax
·
Organic
Chia
Summary:
It’s organic and soy-free. It also includes a healthy dose of fermented foods
to supercharge your digestion with a full spectrum of natural food-based
probiotics and enzymes. These help overall nutrient digestion and absorption.
This protein powder tastes the best and has a silky-smooth texture.
Approximate
cost per serving: $2.80 retail (as low as $1.90 online)
Best Price
(3)
Sunwarrior –
Warrior Blend – Chocolate
Nutritional
details: 17g protein, 3g carbs, 1g fat, 100 calories, 2g fiber, 0g sugar
Proteins:
·
Raw
Organic Pea Protein
·
Raw
Cranberry Protein
·
Raw
Organic Hemp Seed Protein
Summary:
It’s organic and soy-free. It’s less generous with protein sources, but
it still has a complete amino acid profile. Not the best tasting vegan
protein powder, but this version tasted much better than the Classic option.
Approximate
cost per serving: $1.23 retail (as low as $1.05 online)
Strongest Brand
(4)
Vega – Sport
Performance Protein – Chocolate
Nutritional
details: 30g protein, 6g carbs, 3g fat, 160 calories, 2g fiber, 1g sugar
Proteins:
·
Pea
Protein
·
Cocoa
Powder
·
Pumpkin
Seed Protein
·
Organic
Sunflower Seed Protein
·
Alfalfa
Protein
Summary:
Contains no soy, some organic ingredients, and six grams of BCAAs. It
also has performance ingredients like tart cherry, turmeric, and probiotics. It
tastes good and mixes easily. This is the most heavily advertised vegan protein
powder on the market – this stuff is like Starbucks, you’ll see it everywhere.
Approximate
cost per serving: $2.75 retail (as low as $2.20 online)
Best Simple
Protein Powder
(5)
Yuve – Cocoa and
Raw Chia Seeds
Nutritional
details: 16g protein, 18g carbs, 2g fat, 155 calories, 4g fiber, 2g sugar
Proteins:
·
Pea
Protein
·
Brown
Rice Protein
Summary:
This has a ton of plant-based nutrition in the form of energy-boosting
foods: Chia Seeds, Maca Root Powder, Coconut Water Powder, Chlorella, Spinach
Leaf, Spirulina Algae, Collards Kale Leaf, Alfalfa Sprout, Broccoli Plant. The
chia seeds add a different texture that can be enjoyable for some. If
you prefer a smoother mixture, this may not be for you.
Approximate
cost per serving: $3.33
Creative Ways to
Use Protein Powder
For
vegetarian bodybuilders and athletes, finding the
best vegan protein powder is important. They are a
convenient way to help successfully dial in your macros by fulfilling your
protein quota for the day. Simply mix some powder with water or a plant-based
milk and hit the road.
Mix
some protein powder in oatmeal for a quick power-breakfast. It’s also pretty
easy to make homemade vegan protein bars and bites. Or you can add protein
powder to cookies, brownies, pancakes, cookies, and other baked goods.
3 Truths About
Vegan Protein Powder
1. Vegan
protein powder can meet the needs of everyday people, athletes, bikini
competitors, and bodybuilders alike.
Each
type of protein has a unique composition and digestibility value. This
determines how effective they are in supporting protein synthesis (the process
that builds muscle). It’s true that single-sourced, animal-based proteins have
higher biologic values and protein efficiency ratios than single-sourced,
plant-based proteins.
However,
a mixture of plant-based proteins can supply the required variation of amino
acids to support muscle growth. Some vegetarian foods like quinoa are even good
by themselves because they’re a complete protein and can go toe-to-toe with
meat any day of the week.
2.
Vegan protein powder (in a shake) consumed throughout the day is a good
idea, but it’s not a must.
I
have heard the topic of timing argued effectively on both ends. Common sense
tells me that feeding my body nourishment throughout the day seems like a good
idea. My body tells me it’s more energetic when I do this, as well.
Some
of us don’t have the working conditions that allow food breaks every two hours,
and to those folks, I say that it’s not the end of the world if you have to get
all of your nutrition in three meals versus six.
3. Vegan
protein powder is more sustainable than animal-based protein powder.
Overwhelmingly,
the scientific community agrees that plant-based diets are more sustainable and
environmentally-friendly than those that include animal-based products.
Vegetarianism is simply easier on the planet, and it’s hard to argue against
this when looking at all the research.
How to Choose
a Vegan Protein Powder?
1. Choose
bioavailable (easily absorbed) plant-based proteins.
Examples:
·
Quinoa
(soaked)
·
Beans
(soaked)
·
Brown
rice
·
Sprouted
tofu
2. Choose
multi-sourced, plant-based protein powders.
Some
powders only use one source (e.g. soy, rice, etc.) versus brands like Garden of
Life (13 different sprouts) that use several sources.
3. Consume about
20-40 grams of vegan protein powder in the morning/afternoon/evening or after a
workout.
If
you’re a vegetarian bodybuilder (any form of one), then odds are, you will need
to supplement with plant-based protein powder to balance out your targeted
macronutrient ratios. This is just the tool to do that!
Because
most vegetarian whole foods that are used as protein sources (e.g. quinoa,
beans, etc.) also have carbs, it can be easy to get too many carbs if whole
foods are your only source of protein, especially if you’re a guy like me who
weighs 220lb. Not to mention, if you’re trying to lose fat and lean out, you
will need even fewer carbs.
Q: Is Soy Bad for
You?
No, and it’s
especially useful for a vegetarian or vegan bodybuilding diet.
I
wanted to bring you the latest research on soy protein and compare it to
whey protein, and then attempt to simplify the big controversy over soy as a
good or bad source of protein for vegetarian bodybuilders.
First,
I like to reiterate a point I make throughout this website: how much
protein you need depends on a few variables, but your activity level
is certainly one of the most important factors.
For
those who don’t train, the recommendation for healthy adults is 0.36 g per
pound of body mass. For example, a 200 lb. person would need approximately 72
grams a day to prevent protein deficiency.
This,
however, isn’t optimal for us vegetarian bodybuilders and
athletes who train hard and eat plants.
Our
tribe needs to ramp things up to 0.9-1.0 g/lb. of body mass.
So
the 200 lb. person would need approximately 180-200 g of protein per day.
*Important
Note: If you are 200 lb. and want to build up to 210 lb., you will want to
consume as much protein as a 210 lb. person to get there.
Chances
are, you have heard that a high protein consumption is harmful to the
kidneys; that is a flat-out myth. In healthy people, typical protein
intakes don’t create a health risk. Even a relatively high protein intake (up
1.2 g/lb.) doesn’t seem to impair kidney and renal function in people with
healthy kidneys.
In
particular, plant proteins appear to be exceptionally safe.
Soy vs. Whey
Protein
Whey
comes out on top, but it doesn’t mean that soy is a poor choice.
In
fact, I recommend using both soy protein and whey protein in your meal plan if
you’re a vegetarian bodybuilder.
Soy
protein and whey protein are both staple supplements that bodybuilders need to
help increase total protein intake, especially as a lacto vegetarian.
The
bottom line is, they both have their respective health benefits for building
muscle and strength.
However,
whey protein appears to come out on top. This is likely related to its fast
absorption rate and amino acid profile.
What Is Whey?
Whey
(milk plasma) is by definition, “the liquid remaining after milk has been
curdled and strained.”
It
is a by-product from cheese manufacturing and from the production of casein. No
matter how you slice it, whey comes from animal milk.
It
is not plant-based, and there is no such thing as a non-dairy version, even
though you can find whey protein powders labelled as “lactose-free.”
It’s
worth noting that whey is the second most allergenic milk protein next to
casein, and it’s even possible to be allergic to whey but not casein. If you
have a sensitivity to milk, your body may not react well to whey either.
What’s in a Soy
Bean?
Concerning
protein content, the soybean is roughly 40 percent protein. And the PDCAA
score (a measure of protein quality) for soybeans is just below 1.0, with
soy protein isolate at 1.0. As 1.0 is the highest score a protein can
get, soy mostly holds its own with milk, beef, and egg proteins.
The
ratio of omega-3 to omega-6 fat in soybeans is about 1:7, which is desirable
especially compared to oils from peanuts, which are 1:100+.
When
breaking down the specific amino acids, soy is rich in branched chain
amino acids, lysine, and arginine. What this boils down to is that is soy
protein has a full amino acid profile. However, due to the lower methionine and
cysteine content, some experts consider soy mildly inferior to animal-based
proteins.
Finally,
soybeans contain a mix of slow-digesting carbohydrates. The fiber and starches
promote the growth of healthy bacteria in the digestive system.
Today’s Soy Is
Mutated
Soy
was initially grown in North American to feed animals. It didn’t become a human
food crop until the early 1900s. This is where the plot thickens – the soy
crops grown today are a mutated version of the original.
By
this, I mean 90 percent of the soybeans produced today are genetically
modified; they are mostly designed to protect the crops against insects and
chemicals that prevent weed growth.
Indeed,
between 2000 and 2007, United States food manufacturers introduced over 2,700
new foods with soy as an ingredient. And most of the soy foods being sold in
North American are heavily processed.
Concerned About
Soy Phytoestrogens?
Bodybuilders
and athletes have concerns regarding the phytoestrogens (estrogen-like
nutrients) in soy and if it will negatively affect their hormones, body
composition, and ability to make gains. I know I was certainly one of those who
raised an eyebrow at the flood of media that hyped up this topic.
Like
many things, there seems to be some truth to the hype, but it’s not what it has
been made out to be. Here’s the real deal: Phytoestrogens are a group of
natural estrogen receptor modulators found in various foods, with soy being at
the forefront.
When
soy protein isolates and concentrates are manufactured from soybeans, the
phytoestrogens are diminished from the extraction process that involves the
alcohol used. This is why I believe the powders worked well in the above
studies.
The
UK Committee on Toxicity (2003) noted that phytoestrogens bind weakly to the
sex-hormone binding proteins and are unlikely to prevent estrogen or androgen
binding (at normal blood levels).
It
is worth pointing out that when it comes to our biochemistry, there’s no
clear-cut explanation for determining how any particular food or chemical will
function in the body.
Some
people can die from eating peanuts. In other words, it boils down to the amount
of soy consumed and genetics.
And
on a somewhat related topic, there are no known adverse effects on the quality
of sperm; your boys will swim just fine.
Soy
Supplementation Is a Solid Choice
Soy
does not appear to significantly affect testosterone levels in moderation (to
be safe, 1-2 servings of soy food daily, and seems to be able to adversely
affect testosterone levels when super-loaded.
I’ve
read studies that demonstrate protein powders, whether soy or whey blend, in
tandem with strength training, showed no significant differences regarding
testosterone or body fat between the groups.
Soy
protein appears to be as effective as other protein powders across the
board when it comes to gains in the gym. In one study, the authors concluded
that 12 weeks of soy protein supplementation (50 grams per day) was as
effective as other protein types when it comes to boosting muscle mass during a
strength training program.
Notice
that I keep reiterating that these findings are attached to strength training
because it is a crucial qualifier to these statements.
And
what about the anti-nutrient claims? Phytic acid and trypsin inhibitors? No
worries, they are deactivated by cooking or fermentation and therefore won’t
inhibit protein and mineral absorption.
Whey vs. Soy
Protein Summary
The
take home message is this:
Don’t
eat soy all day long; exceeding three servings per day on a regular basis can
work against you. Whole soybeans, soy milks, tofu, tempeh, and miso are solid
options.
Protein
powder is an excellent choice, and a reasonable amount of unrefined soy intake
is fine. And always consume protein before and after training to ensure optimal
healing, recovery, and gains.
Remember,
you really can’t go wrong with whole, unprocessed foods; where problems occur
is with processed foods.
To
get more ideas about vegan protein powder, watch this video - Best High Protein
Powder | How to Make the Ultimate, Lean Protein Powder at Home?
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3 Vegetarian Bodybuilding System
is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising
its progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a
plant-based diet is good for athletes and bodybuilders, and I have results to
prove it.”
To
find out more, visit the website at V3 Bodybuilding – Vegan Protein Powder for
Bodybuilding
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