Which vegan protein suits you?

Overview of the common forms of vegan protein on the market. At Plenthera we currently stock blends, pure brown rice protein and fava bean protein.

What is vegan protein?

Vegan protein is plant-based protein powder, made from, for example, peas, rice, fava beans, pumpkin seeds, hemp or soya, on their own or combined. Depending on the source and processing, it contains 50 to 90 g protein per 100 g. It is used to supplement daily protein intake, for example around exercise or with a plant-based diet.

Until around 2010, protein powder was synonymous with whey protein for most people — a by-product of cheese production. Plant-based alternatives did exist, but had a reputation for being chalky and having a limited amino acid profile. That has changed: modern extraction produces plant-based protein powders with a high protein content, good solubility and a complete amino acid profile, especially in blends. Plenthera does not stock whey protein itself; our protein range is entirely plant-based.

Every plant source has its own profile. Pea protein (Pisum sativum) is rich in lysine. Brown rice protein provides relatively high amounts of methionine. Fava bean protein (Vicia faba) is naturally high in lysine and has a high protein content as an isolate. Hemp and pumpkin seed protein also provide fibre and minerals in addition to protein. Soya isolate is considered a complete protein, but some people avoid it.

If you want as much protein as possible per serving, choose an isolate such as fava bean protein. If you want a broad profile from multiple sources, a blend is the obvious choice. Also see our creatine category as a complement to strength and sprint training.

Vegan protein and EFSA — what is scientifically recognised?

Three health claims for protein are authorised in Regulation (EU) 432/2012:

"Protein contributes to a growth in muscle mass."

"Protein contributes to the maintenance of muscle mass."

"Protein contributes to the maintenance of normal bones."

These claims apply to products that are a source of protein: at least 12% of the energy value comes from protein. All protein powders in this category are well above that.

Amino acid profile — why blends make the difference

Protein is made up of amino acids, nine of which are essential: the body cannot make them itself and must obtain them from food. Every protein has its own amino acid profile; some sources provide all nine in a good ratio, others are low in one or more of them.

With plant proteins, this is a point to consider. Pea protein is somewhat lower in methionine and cysteine, rice protein somewhat lower in lysine. Soya, quinoa and amaranth naturally have a complete profile.

The practical solution is combining. Plantforce Synergy combines pea, brown rice and pumpkin seed; Sunwarrior Warrior Blend pea, hemp and goji; Sunwarrior Classic Plus pea, rice, quinoa, chia and amaranth. Silverback Protein takes a different route: a single source (fava bean) supplemented with free amino acids such as leucine, lysine and methionine.

Vegan protein at Plenthera and other forms on the market

Plantforce Synergy Protein — at Plenthera

Blend of pea protein, organic brown rice protein and organic pumpkin seed protein. In the flavours Naturel (without flavourings or sweeteners), Vanilla, Chocolate and Berry; 400 g or 800 g, and as a 20 g trial serving. Depending on the flavour, 13 to 16 g protein per 20 g serving. Synergy is also listed in our meal replacements.

Plantforce Rijstproteïne — at Plenthera

Protein powder from brown rice, RAW processed. The organic Naturel variant consists of a single ingredient (80 g protein per 100 g); Vanilla and Chocolate are flavoured and sweetened with steviol glycosides. 800 g per bag, 40 servings of 20 g.

Sunwarrior Classic and Classic Plus — at Plenthera

Classic is organic fermented brown rice protein (Naturel and Vanilla). Classic Plus combines pea, brown rice, quinoa, chia and amaranth (Vanilla). Organic, 750 g.

Sunwarrior Warrior Blend — at Plenthera

Organic blend of pea protein, hemp seed protein and goji berries, with MCT oil from coconut. About 17 g protein per 25 g serving. In the flavours Naturel, Vanilla, Chocolate, Mocca and Berry Shortcake; 750 g.

Sunwarrior Active Protein — at Plenthera

Comprehensive shake based on pea, rice, quinoa and pumpkin seed with, among other things, a botanical mix, minerals, enzymes and live cultures. About 30 g protein per 50 g serving. Also see our meal replacements.

Silverback Protein — at Plenthera

Fava bean protein isolate grown in Europe (France, Denmark), supplemented with a vegan amino acid mix. FAVA Series (Naturel, Classic) and Unlock Protein (Vanilla, Chocolate, Speculoos, Creamy Cappuccino); 27 g protein per 30 g serving, 800 g.

Other forms on the market

Pea protein isolate (on its own) — 80–90 g protein per 100 g, rich in lysine, mild taste. At Plenthera, pea protein is found in the blends from Plantforce and Sunwarrior. We do not currently stock it on its own.

Soya isolate — 85–90 g protein per 100 g and a complete amino acid profile (PDCAAS 1.0). Soya is a legally declarable allergen and contains isoflavones. We do not currently stock it.

Hemp and pumpkin seed protein (on their own) — 50–65 g protein per 100 g, with more fibre and minerals. At Plenthera they are found in Warrior Blend (hemp) and Synergy (pumpkin seed). We do not currently stock them on their own.

How do you use vegan protein?

1. Choose the product that suits your goal: a blend for daily use, pure rice protein for as few ingredients as possible, fava bean protein for plenty of protein per serving.
2. Take one serving according to the label: 20 g for Plantforce, 25 g for Sunwarrior Classic, Classic Plus and Warrior Blend, 50 g for Active Protein and 30 g for Silverback.
3. Mix the serving with 250–300 ml water or plant-based drink, or stir it into a smoothie, yoghurt or porridge.
4. Around exercise: many athletes have a shake within a few hours after training.
5. For general supplementation: spread your protein intake over the day, for example a shake at breakfast or as a snack.
6. Sensitive to a particular source (for example pea)? Choose a product with a different base, such as pure rice protein.

Myths and misconceptions about vegan protein

Myth 1: "Plant-based protein is always incomplete."

Incorrect. Soya, quinoa and amaranth naturally have a complete profile, and blends or proteins with added amino acids provide all nine essential amino acids. A single plant source may be limited, but this is easy to solve.

Myth 2: "Vegan protein works less well for muscle growth."

Research shows that a fully plant-based, high-protein diet combined with strength training can produce muscle growth comparable to an omnivorous diet, provided total protein intake is sufficient (Monteyne 2023). The total amount of protein matters more than the source.

Myth 3: "Soya disrupts your hormones."

Soya contains isoflavones that bind weakly to oestrogen receptors. With normal consumption, the effects are clinically limited and not comparable to human oestrogen. If you would still rather not use soya: none of the protein powders in our range contain soya.

Myth 4: "The more protein, the more muscle growth."

Above about 1.6 to 2 g protein per kg body weight per day, little additional effect on muscle mass has been demonstrated in healthy people. Muscle growth also requires a training stimulus and sufficient energy — not just protein.

Combining vegan protein with other supplements

Vegan protein is often combined with:

• Creatine: for those focused on strength and explosiveness. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise (at 3 g per day).
• Electrolytes: for athletes who sweat a lot.
• Vitamin B12: with a fully plant-based diet, a source of B12 is essential. Vitamin B12 contributes to normal energy-yielding metabolism.
• Multivitamin: micronutrients alongside the macronutrient protein.
• Sports supplements: the overview of our sports range.

Frequently asked questions

What is vegan protein?

Plant-based protein powder made from, for example, peas, rice, fava beans, pumpkin seeds, hemp or soya, on their own or combined. Depending on the form, 50 to 90 g protein per 100 g.

Which vegan protein suits me?

For a broad amino acid profile: a blend such as Plantforce Synergy (pea, rice, pumpkin seed) or Sunwarrior Warrior Blend (pea, hemp, goji). For a single ingredient: pure brown rice protein from Plantforce or Sunwarrior Classic. For plenty of protein and leucine per serving: fava bean protein from Silverback Protein.

What is the difference between pea and rice protein?

Pea protein is rich in lysine but somewhat lower in methionine. Rice protein is relatively rich in methionine and lower in lysine. Combined, they complement each other.

How much protein do I need per day?

For healthy adults, the recommended amount is around 0.8 g protein per kg body weight per day (EFSA: 0.83 g/kg). For strength athletes, research often uses 1.4 to 2 g per kg (Jäger 2017).

When do you take vegan protein?

After training or as a supplement to a low-protein meal. Preferably spread your protein intake over the day.

Is vegan protein as good as whey protein?

Plant-based protein usually contains slightly less leucine per gram than whey. A blend, a slightly larger serving or a protein with added amino acids makes up for this. With sufficient total protein intake, research shows comparable muscle growth (Pinckaers 2021, Monteyne 2023).

Does vegan protein contain all essential amino acids?

A single source can be low in one or more essential amino acids. A blend of multiple sources or a protein with added amino acids provides all nine.

What is fava bean protein?

Protein isolate from fava beans (Vicia faba). Silverback Protein supplements it with free amino acids such as leucine, lysine and methionine. Anyone with favism (G6PD deficiency) should consult a doctor beforehand.

Does vegan protein contain soya or gluten?

None of the protein powders in this category contain soya as an ingredient. For gluten and possible cross-contamination, always check the label of the product concerned.

Sources

• Regulation (EU) 432/2012 — authorised health claims, including protein.
• Hoffman JR. & Falvo MJ., "Protein — Which is Best?", J Sports Sci Med (2004).
• Joy JM. et al., "The effects of 8 weeks of whey or rice protein supplementation on body composition", Nutr J (2013).
• Banaszek A. et al., "The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of HIIT", Sports (2019).
• Jäger R. et al., "International Society of Sports Nutrition Position Stand: protein and exercise", J Int Soc Sports Nutr (2017).
• Pinckaers PJM. et al., "The Anabolic Response to Plant-Based Protein Ingestion", Sports Med (2021).
• Monteyne AJ. et al., "Vegan and Omnivorous High Protein Diets Support Comparable Daily Myofibrillar Protein Synthesis Rates and Skeletal Muscle Hypertrophy in Young Adults", J Nutr (2023).
• WHO/FAO/UNU — Protein and amino acid requirements in human nutrition (2007).