Play a game of word association with “vegan,” and “healthy” might come up rather quickly. “Muscular” might not. But that could change — and sooner than you might think. As plant-based lifestyles catch on for more Americans, vegan protein powders derived from plant sources such as peas, rice, soy, and hemp have become increasingly popular for workout recovery.
And they’re not just watered-down substitutes for whey, appealing only to those who abstain from eating animal products. Research has shown that vegan protein can produce results similar to other types of protein. Here’s what you should know about vegan protein powder for muscle gain.
Can You Build Muscle With Vegan Protein Powder?
You can totally build muscle with vegan protein powder. A study published in the Journal of the International Society of Sports Medicine found that rice and whey protein yielded similar outcomes for body composition and performance. And pea protein has also been found to be quite effective versus a placebo (and on par with whey).
Just like whey, vegan protein can contain BCAAs (branched-chain amino acids), a category of protein building blocks that are important for muscles and the heart. Among the three BCAAs, however, leucine appears to be particularly important for building muscle.
As such, the International Society of Sports Nutrition recommends protein sources that are rich in leucine (like whey and pea protein) and that provide a balanced array of essential amino acids (EAAs).
Whey protein is renowned for being a complete protein, containing adequate amounts of all nine EAAs. And while most vegan protein sources aren’t complete by themselves, you can combine pea protein with other plant-based proteins for a more complete amino acid profile, suggests Kelly Jones, MS, RD, CSSD, LDN, a board-certified sports dietitian in Newtown, Pennsylvania
To build muscle on a vegan diet, Jones recommends starting with 1.8 grams of protein per kg (equal to 2.2 pounds) of your weight in protein per day and adding 10 percent to that number in grams. Why add 10 percent?
“That’s because the bioavailability of many plant protein sources is lower than animal sources,” says Jones. This means you may digest and absorb slightly less of a plant food’s amino acid content compared to animal protein.
Does Vegan Protein Work Better Than Whey for Muscle Gain?
Although studies suggest that vegan protein powder can be just as effective as animal protein, there isn’t conclusive evidence that vegan protein is better for packing on muscle.
Both whey and vegan protein powders provide protein to help you refuel and repair muscle after a workout. When choosing between them, it’s mostly about personal preference, including dietary choices and allergies.
And no matter which protein powder you choose, don’t expect it to do more than its share of the work.
“Protein shakes won’t be what make or break your results,” says Jones. “At the end of the day, it’s all going to come down to total protein and energy intake, as well as the timing of your protein intake.”
And there’s still more to the equation.
“Eating enough calories, especially from carbohydrates, is important to fuel your exercise and maintain a high intensity during workouts,” she adds.
But you might find vegan protein superior to animal protein if whey or casein tend to upset your stomach and, of course, if you’re following a vegan diet.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.