Absolutely, you can build muscle with vegan protein powder—just choose the right one. Here’s what to look for in the best vegan protein powder for men in 2024:
High Protein Content: Aim for powders with at least 20 grams of protein per serving. This is crucial for muscle growth and recovery.
Complete Protein: Opt for plant-based protein powders that contain all essential amino acids. Pea and hemp proteins are good examples, or look for blends that combine different plant proteins to cover all bases.
Taste and Texture: Choose a protein powder that you enjoy, as you’re more likely to use it regularly. Powders that taste good and have a pleasant texture will be more likely to make it into your daily routine.
Low Added Sugars: Watch out for added sugars and artificial sweeteners. A protein powder with minimal added sugars or natural sweeteners like stevia or monk fruit is preferable.
Nutrient Variety: Blended plant protein powders offer a broader range of nutrients, which contributes to a more balanced diet.
Even if you’re not vegan, trying a high-quality vegan protein powder can be a great option if whey protein doesn’t suit you or if you’re exploring a more plant-based diet. With so many excellent options on the market, you’re sure to find one that meets your needs for muscle building and overall health.
Vega Sport Premium Protein Powder
Are you dedicated to lifting heavy, eating clean, and maximizing your protein intake—but also following a vegan diet? No problem.
The Vega Sport Premium Vegan Protein Powder is designed for you. It combines pea, pumpkin seed, sunflower seed, and alfalfa proteins, providing an impressive 30 grams of protein per 160-calorie scoop. And that scoop? It’s generously sized!
But it’s not just about the protein content. This powder also includes a complete range of essential amino acids, with a notable 2.9 grams of leucine, which exceeds what you’ll find in many whey proteins. Plus, it features recovery-boosting ingredients such as tart cherry extract and turmeric extract. Sweetened with stevia, it delivers a light and enjoyable taste.
For athletes, this protein powder is non-GMO verified, certified vegan, and NSF Certified for Sport. If you’re looking to enhance your post-workout protein intake and support recovery, this powder is an excellent option.
Naked Pea Protein Powder
If you prefer a straightforward approach to your protein powder, this one is as minimalist as it gets. Made entirely from yellow pea protein, it delivers 27 grams of protein per two-scoop serving with just 120 calories.
It’s non-GMO and gluten-free, making it a solid choice for those seeking a pure protein source. With only 2 grams of carbohydrates per serving, it’s also ideal for those following a low-carb diet.
The powder blends smoothly and avoids the typical grittiness of many vegan proteins. It’s available in various flavors. Naked Nutrition prides itself on transparency regarding its sourcing and manufacturing processes, and the protein powder is third-party tested for purity and quality. Plus, it’s certified by Informed Choice.
Ritual, Daily Shake 18+
If you’re seeking a plant-based protein shake to enhance your workout routine, the Ritual Essential Protein Daily Shake 18+ is a great option.
A single scoop provides 20 grams of protein and 3 grams of fiber for just 115 calories. It avoids the taste of pea soup and instead offers a smooth vanilla flavor that blends well in shakes.
This shake is notable for its complete amino acid profile, ensuring you get all the essential nutrients needed for muscle recovery and growth. It’s free from artificial colors, flavors, and sweeteners, making it a pure and healthy choice.
In keeping with the brand’s standards, this powder is crafted from traceable ingredients, including organic pea protein sourced from U.S. farms. It’s also third-party tested and Informed Sport Certified, guaranteeing it’s free from banned substances and accurately labeled.
Promix Vegan Protein Powder, Raw Chocolate
The Promix Plant-Based Vegan Protein Powder is an excellent choice for aiding muscle recovery and growth, providing 20 grams of protein per serving and a complete amino acid profile. It combines pea and brown rice proteins, which are both easily digestible and offer a comprehensive amino acid spectrum.
This powder is notable for its use of organic ingredients and absence of artificial flavors, sweeteners, or colors. It’s also free from common allergens like dairy, soy, and gluten, making it ideal for those with dietary restrictions or sensitivities.
The chocolate flavor is rich and indulgent, with just the right amount of sweetness. It blends smoothly into smoothies or shakes and can also be incorporated into baked goods for an extra protein boost.
Garden of Life Organic Protein Powder
Among vegan athletes, Garden of Life’s Raw Organic Protein Powder is a top favorite. It combines 14 organic plant sources, such as pea protein, millet sprout, and adzuki bean, and is free from added sugars, stevia, and GMOs.
With 22 grams of protein per serving and all nine essential amino acids, this powder is perfect for post-workout recovery or as an additional protein boost. It’s also NSF certified and includes probiotics to support digestive health.
Though unflavored, this protein powder is versatile and can be easily incorporated into smoothies or baking recipes. Plus, with only 110 calories per serving, it’s a healthy, low-calorie option for your nutrition plan.
NOW Sports Pea Protein Powder
If you’re focused on reducing carbs and increasing protein intake, consider the Pea Protein Powder from NOW. With 24 grams of protein and under 1 gram of carbs per serving, it’s an excellent option for a low-carb diet.
This powder is made from yellow pea protein isolate and is free from GMOs, dairy, gluten, and soy, catering to a variety of dietary needs.
What sets this powder apart is its Informed Sport certification, ensuring that it is free from banned substances.
It’s also highly adaptable, available in a range of popular flavors as well as an unflavored version that works well in smoothies or baking. Plus, it’s priced competitively, making it a cost-effective choice.
Optimum Nutrition Gold Standard 100% Plant Based Protein Powder
Optimum Nutrition’s plant-based protein features a blend of pea, brown rice, and sacha inchi proteins, delivering a comprehensive amino acid profile to aid muscle recovery after intense workouts.
With each serving offering 24 grams of protein, 4.8 grams of BCAAs, and 4 grams of glutamine and glutamic acid, it’s a great option for post-exercise replenishment. This protein powder is free from artificial flavors, sweeteners, and colors, and comes in a variety of flavors—our top pick being the peanut butter.
For those concerned about environmental impact, the brand uses sustainable farming practices and 100% recyclable packaging. It’s also third-party tested and Informed Choice Certified, ensuring it meets high standards of quality and safety.
Thorne VeganPro Complex
VeganPro Complex is crafted from a blend of pea protein, rice protein, and pumpkin seed protein, offering a full amino acid profile to enhance muscle recovery and growth. It’s enriched with L-glutamine and branched-chain amino acids (BCAAs) to support muscle protein synthesis and alleviate muscle fatigue. Additionally, it provides a substantial 5 grams of fiber per serving.
This protein powder features a rich vanilla flavor and a smooth texture. It contains more carbohydrates and calories than some alternatives, making it a suitable choice for those who want to use it as a meal replacement in smoothies or shakes.
Thorne’s products, including this powder, are made with clinically-researched ingredients and are NSF Certified for Sport. It is non-GMO, gluten-free, and free from artificial colors, flavors, and sweeteners.
Dymatize Vegan Plant Protein, Smooth Vanilla
Dymatize’s vegan protein powder is a top contender, holding its own alongside their popular non-vegan options. It combines pea, brown rice, and quinoa proteins to deliver a smooth texture and impressive results. Each serving offers 25 grams of protein and includes BCAAs to support muscle recovery.
This powder stands out for its ease of mixing, avoiding the clumping issues common with many vegan protein powders, and it integrates seamlessly into baked goods. Dymatize emphasizes sustainability and ethical practices, using eco-friendly packaging that’s perfect for environmentally-conscious athletes.
The powder is non-GMO, gluten-free, and free from artificial colors, flavors, and sweeteners, with third-party certification to ensure quality. It truly covers all the bases.
Nutiva Organic Cold-Pressed Raw Hemp Seed Protein Powder
If you’re looking for a hemp-based protein powder, Nutiva offers a great option. This powder consists of just one ingredient: raw hemp seed, which is cold-pressed to preserve its nutrients.
While it provides 15 grams of protein per serving, it might be less protein-rich compared to some other options, but it can still offer that extra protein boost many vegans seek. It’s also high in fiber (6 grams per serving), which supports healthy digestion, cholesterol management, and blood sugar stability.
Blended into a smoothie, the powder has a pleasant taste, though some users note an earthy flavor and gritty texture when mixed with water or milk alone.
This powder is third-party tested for quality, ensuring it’s free from undesirable additives. Additionally, it’s organic, non-GMO, and gluten-free, catering to various dietary preferences.
How to Choose the Best Vegan Protein Powder (for You)?
Navigating the world of vegan protein powders is a bit more nuanced than the whey protein landscape. Many high-quality options provide a complete range of amino acids with a strong macro profile, but knowing what to look for can make all the difference. Here are some key factors to consider:
Protein Content: Aim for a powder that offers at least 20 grams of protein per serving. For athletes or serious lifters, powders with even higher protein content might be preferable.
Protein Source: While there isn’t a single ‘best’ plant-based protein source, it’s essential to ensure that the powder contains a complete amino acid profile. Common sources include pea, rice, hemp, and soy. Consider dietary preferences and any potential allergies or intolerances when selecting a protein source.
Ingredients: Many protein powders, vegan or otherwise, include added ingredients like sweeteners, flavors, and thickeners. Choosing a product with minimal additives and artificial ingredients is advisable.
Certification: Opt for protein powders certified by reputable third-party organizations such as NSF International or Informed Choice. Since protein powders aren’t regulated by the FDA, third-party certification helps ensure the product meets its label claims.
Price: Vegan protein powders come in a range of prices, so it’s important to evaluate the budget and cost per serving when making a selection.
Taste and Texture: While not the most critical factor, taste and texture significantly impact whether the powder will be used regularly. Choosing a flavor that is enjoyable and checking reviews for insights on taste and mixability can enhance the overall experience.
Whey vs. Vegan Protein Powder for Muscle-Building
Both vegan and animal-based protein powders can be effective for muscle building, but they come with notable differences.
According to Abby Langer, RD, owner of Abby Langer Nutrition in Toronto, “Whey protein provides all essential amino acids in sufficient amounts, making it a complete, high-quality protein.” However, plant-based protein powders that blend multiple protein sources can also offer a complete amino acid profile. Although some vegan options may not provide as much protein per serving as whey or casein (typically over 20 grams per scoop), they can still be effective.
Combining different plant-based proteins helps create a full amino acid profile, and many vegan powders are fortified with additional amino acids like leucine to enhance muscle-building effectiveness. Some even contain more leucine than typical casein or whey powders.
Langer notes that while whey protein can be difficult for some people to digest—especially those who are lactose intolerant—plant-based proteins are generally easier on the digestive system. Additionally, plant proteins are often more sustainable, although whey may be absorbed more quickly by the body.
Research indicates that vegan protein powders can be just as effective for muscle building as animal-based proteins. However, muscle gains depend on various factors, including overall diet, training regimen, genetics, and individual differences in metabolism and nutrient needs.
How Much Vegan Protein Powder Should You Take?
Consuming 30 grams of protein per meal is often recommended, but muscle building involves more than just protein intake alone.
To effectively gain lean mass, it’s important to maintain a calorie surplus—consuming more calories than burned—while also ensuring an adequate protein intake, ideally around 1 gram per pound of body weight. However, protein should not rely solely on protein powder; a balanced diet with a variety of protein sources is essential.
For vegan protein powder to contribute to muscle building, regular exercise is also necessary.
Although protein powder is convenient for shakes, it can also be used to enhance the protein content of whole foods. For example, adding it to yogurt or oatmeal can be effective, as the moisture in these foods helps with integration. Additionally, vegan protein powder can be incorporated into baking recipes or used in pancakes and waffles.
What Vegan Protein Source is Best?
No single plant-based protein source is universally recognized as the “best” or “most effective.” Each type has its own unique amino acid profile and nutritional benefits. Popular plant-based proteins include pea protein, brown rice protein, hemp protein, soy protein, and pumpkin seed protein, each with its own strengths.
Pea protein stands out for containing all nine essential amino acids and being easily digestible for many people.
Brown rice protein is also a complete protein and provides complex carbohydrates and fiber, though it might not suit those who avoid grains.
Hemp protein includes most essential amino acids, along with omega-3 and omega-6 fatty acids and fiber, offering a comprehensive nutritional profile.
Soy protein is high in leucine, an essential amino acid crucial for muscle growth and repair.
Pumpkin seed protein provides magnesium, zinc, and other important minerals, as well as tryptophan, an amino acid that aids in mood regulation and relaxation.
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