We all as fitness enthusiasts know that amino acids or more commonly called protein is the muscle building biological factor. Most commonly reviewed sources of protein are animal meat, eggs and dairy products. But then the question arises “What protein sources can vegans use?”. “Is there any protein powder for vegans?”. Well the common answer for all those questions are yes.
As we know whey protein is the most popular among the fitness community. But what about the vegan fitness group? In this post we will review the Best Protein Powder For Vegans available in the market that we recommend. But first lets glance at a few facts and clear our thoughts regarding plant based protein.
Is vegan protein powder as good as whey?
First of all where do they come from? Obviously from plants. And that means nuts, seeds, grains, legumes) rather than animal products (like dairy, meat, and eggs). According to nutrition experts soy contains all nine essential amino acids. When plant sources are combined in the correct way (e.g. Pea Protein AND Brown Rice) they offer up the essential amino acids the body needs. So to voice it out vegan protein powder is not better than whey necessarily.
Actually the protein content of vegan powder in a scoop is a bit less than in a scoop of whey. We will analyze this shortly. Conclusion is that you can’t pick one over the other because both have their unique benefits and vegan protein powder is simply for those who don’t consume meat.
Pros
- Most importantly it is not gender specific so men and women are both benefited with consumption. Many surveys conducted shows that women who are involved in aerobics, yoga even weightlifting stick to vegan protein powder.
- No lactose contained so its actually easy to digest than whey. This factor is crucial right after a workout when the muscles need the protein to reform.
- Higher Iron content compared to whey. Specifically 25g of serving-6mg of iron whereas whey has 1.5mg per 25g of serving.
- Completely free of allergens granted it doesn’t contain in soy ingredients.
Cons
- Average of 97 calories per 25g of serving when whey provides 1209\g for 25g of powder.
- Branched chain amino acid(BCAA) composition is lower than that of whey.
- Also the composition of calcium per 25g serving=12mg , whey has 100mg=25g serving.
According to Dr Zac Turner of menshealth.com.au
“A clinical study in 2013 showed that brown rice protein was equal to whey protein when it came to; building muscle, gaining strength, and aiding in recovery. As well as providing great results, plant based protein is a lot easier for the body to digest than dairy products. Therefore you won’t have the same unpleasant, smelly side effects as whey. Plant based proteins generally have a much lower content of artificial sweeteners giving them more of a neutral taste.”
Now that we have introduced what vegan protein powders are really are lets review the most recommended of 2020!
1. Arbonne Protein
| calories 80g | fat 3.5g | carbs 15g | protein 20g |
No.1 on Best Protein Powder For Vegans. Other Ingredients: Arbonne Protein Matrix Blend (pea protein isolate, cranberry protein, rice protein), sugar cane, cocoa powder, natural chocolate flavor, sunflower oil, corn starch, inulin, xanthan gum, stevia leaf extract, flax seed, gum acacia, guar gum. This vegan protein powder is one of the most trusted, fruitful supplements used by many female athletes around the globe. It has vanilla,chocolate as flavors. And better yet it also has a separate Arbonne Daily Fiber Boost which means the same as it sounds. This gives 12 g of fiber in each serving, representing nearly half of the recommended daily allowance. Made from soluble blend of peas, apples, citrus fruits, and beet fiber.
The methods of consumption and “supplementing” the supplement are essentially the same regardless of its nature. Therefore this can be used with oatmeal, almond milk , water etc. There are few downsides to this product too. Most consumers say that the sugar concentration is a bit higher , even as high as 11g in some flavors.
VANILLA PROTEIN SHAKE INGREDIENTS:
Arbonne Protein Matrix Blend (pea protein isolate, cranberry protein, rice protein), sugar cane, sunflower oil, natural vanilla flavor, corn starch, inulin, xanthan gum, flax seed, stevia leaf extract, gum acacia, guar gum.
CHOCOLATE PROTEIN SHAKE INGREDIENTS:
Arbonne Protein Matrix Blend (pea protein isolate, cranberry protein, rice protein), sugarcane, cocoa powder, natural chocolate flavor, sunflower oil, corn starch, inulin, xanthan gum, stevia leaf extract, flax seed, gum acacia, guar gum.
The most common issue cited here was the extra bit of sugar present in the brown rice syrup and the balance of omega based oils in the composition. But if your workout to consumption rate is accurate then this is not a factor to be worried about.
2. Nutiva Organic Cold-Pressed Hemp Seed Protein Powder
- NUTRIENT DENSE: Rich in plant protein, fiber, magnesium, iron, zinc, and sustainable source of amino acids, fatty acids, protein, and edestin—one serving provides 10 grams of raw organic protein and 12 grams of fiber with no trans or saturated fats.
- NATURALLY EXTRACTED: Made from raw hemp seed and gently cold-pressed without the use of hexane, preservatives, additives or added sugar for a clean, plant-based protein that’s high in Omega 3 fats and antioxidants
- PREMIUM DIET COMPATIBILITY: Delicious light nutty flavor easily blends into smoothies, shakes, yogurt and more for vegetarian, vegan, raw, whole food, paleo, ketogenic, and gluten-free diets.
- USE PRE- AND POST-WORKOUT: Balance of omega 6 Gamma Linoleic Acid (GLA) to omega-3 Alpha Linolenic Acid (ALA) for balanced diet.
Research has proven that hemp protein amino acid profile is similar to egg whites and soy, which are both high-quality protein sources. Hence 2nd in Best Protein Powder For Vegans. A 1/4-cup (30-gram) serving of hemp protein powder contains around 120 calories and 15 grams of protein. And also one vital fact to mention is that the cold-pressed seeds protein powder are the best. Because research has found that heat processing can reduce the digestibility of hemp protein by about 10%.
Also this protein is more popular for its abundance in fiber which is also an essential nutrient for the body. And for most people who are unable to fulfill the daily fiber needs, this is a good choice. Most hemp protein powders contain 7–8 grams of fiber per 1/4 cup (30 grams) and provide 18–28% of the recommended daily intake (RDI) of fiber for men and women respectively. Also hemp protein powder contains unsaturated fats which is excellent for your heart.
A 1/4-cup (30-gram) serving has around 3 grams of fat, most of which is unsaturated and excellent for heart health. Since hemp protein powder contains fat, it should be stored in the refrigerator after opening to prevent the fats from going rancid. It balances well between omega-3 and omega-6.hemp seeds contain compounds called lignanamides which have strong antioxidant properties. Antioxidants helps you prevent heart illness and diabetes. The International Society of Sports Nutrition recommends that regular exercisers eat 0.64–0.9 grams per pound (1.4–2.0 grams per kg) of bodyweight, per day. People who do resistance training while cutting calories, such as bodybuilders and fitness competitors, may need up to 1.4 grams per pound (3.1 grams per kg) of bodyweight (source: healthline). Purchase here.
3. Raw Organic Protein Powder
Raw Organic Protein is a Certified Organic, Non-GMO Project Verified RAW Vegan Protein powder made with 13 Raw sprouted proteins delivering 22 grams of protein that is dairy free. And our final recommendation for Best Protein Powder For Vegans. With a complete profile of all the essential amino acids along with added whole food fat-soluble vitamins, probiotics and enzymes.
Unleash the nutritive power of living grains and seeds with Garden of Life RAW Organic Protein—a certified organic, RAW, vegan protein powder with a scrumptious taste. Featuring 22 RAW and organic sprouts, RAW Organic Protein is an excellent source of complete protein—providing 22 grams and 29% of the Daily Value—including all essential amino acids.
RAW Organic Protein contains fat-soluble vitamins A, D, E and K and supports digestive health and function with live probiotics and protein-digesting enzymes.† RAW matters because heat can denature proteins, reducing their availability to your body.
But Garden of Life’s Certified Organic plant proteins are different—always gently produced at low temperatures, without any added fillers or carriers, preserving their complete amino acid integrity and whole-food, Certified Organic, Non-GMO goodness.
Consumers who have been using this for 3 months and more highly recommend this protein powder saying that its so smooth and no grit and describes it as totally awesome. Most consume this protein, mixed with vanilla soy milk in a shaker without bending. Some experts say that this is the best given its smoothy nature and the good flavor added to the nutrients given. Purchase here.
Methods of consumption and Final conclusion
If you are a post workout shake guy then you can either mix it with milk or if you are looking to super bulk up maybe some almond milk. Pre- workout would be best if mixed with a little bit of oatmeal, maybe banana or peanut butter. All these will supplement the nutrient composition of your shake.
Also do the math and consume the amount only required and not more. Because hard work+ nutrition+rest= results. As a final word we would like to point out that the hemp protein powder stands out among the others due to its extra fiber with the protein.
Also the way it has balanced the fats and oils such as omega-3 and omega-6. So we would like to recommend beginners to start with this. Since arbonne is a bit biased to the unbalanced side of the essential oils you can start consumption once your workout gets more intensified. The raw organic is also quite balanced and well formulated so ultimately the choice is yours.
