Plant-based protein powders offer an additional option for those who follow a vegetarian style diet, avoid dairy, or are looking for an alternative to whey protein. However, choosing a plant-based protein powder can be tricky since some may be missing important elements needed for building muscle. Vegan and vegetarian exercise enthusiasts need to look for a product with all nine essential amino acids (EAAs) — the building blocks of protein that serve a variety of vital functions, like helping you build and maintain lean body mass. Here are some of the best plant-based protein powders that sports nutrition experts and registered dietitians reach for.

FAQs

Who should use vegan protein powder?

Anyone can use a vegan protein powder to get more supplemental protein in their diet. Plant-based options are desirable for people that adhere to a vegan diet, but are also well-suited for vegetarians and omnivores alike. If you're pregnant, you should speak with your doctor before adding any protein powder to your diet.

How much vegan protein powder should you take?

Doses vary by brand, but a good target would be 15 to 25 grams per serving. Limit intake of any protein powder to 1 serving or less per day to leave room for plenty of protein-rich foods at most meals and snacks. Supplements, like protein powders, are meant to meet voids in the diet, not replace nutrient-dense foods.

Is vegan protein powder as effective as whey protein?

Whey protein has been more widely studied, and data suggests it is the most highly absorbable form of protein powder. Whey protein is derived from milk and contains all the EAAs; depending on the food source, isolated plant-based proteins are missing one or more. This is why most vegan protein powders are made from a blend of various plant sources that yield all the EAAs you need.

Which type of plant-based protein is best?

There is no one best protein powder and as with all foods, personal tolerance may vary. Soy and pea protein powders contain plant-based proteins with all the EAAs but several other products offer blends of grains, legumes, and other plant-based proteins that offer the same panel of amino acids. Since dietary supplements are poorly regulated, competitive athletes or those with dietary restrictions should seek out supplements with third-party verification from companies like NSF Certified for Sport and Informed Sport to ensure label accuracy.

How to Read an Ingredient List

When seeking a protein powder, it’s important to realize that they are not one-size-fits-all. Protein sources vary and it’s worth checking those lengthy ingredient lists to make sure you know what you are getting. Many brands also contain a lot more than just protein. Check ingredient lists carefully for additional ingredients including caffeine, creatine, probiotics, vitamins, and minerals. While some of these add-ins may be desirable, you should know if they are part of your protein supplement or not. Most protein powders are also sweetened with calorie-free sweeteners like stevia, sucralose, and monk fruit. This keeps the calories and carbs low, which may not be ideal for recovery. Since dietary supplement manufacturers do not have to follow FDA guidelines for ingredient disclosure, seeking a third party tested brand or a product with a label titled "Nutrition Facts" (as opposed to a "Supplement Facts") is the best way to help ensure the label is accurate.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. She is the author of four cookbooks First Bites: Superfoods for Babies and Toddlers, The Healthy Air Fryer Cookbook, The Healthy Instant Pot Cookbook and Healthy Quick and Easy Smoothies.

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