Written by the Plenthera team (trained in orthomolecular nutrition). Scientifically reviewed in May 2026. Last updated: 18 September 2026.

Sufficient protein is fundamental for muscles, bones and cell maintenance and contributes to satiety after a meal. Protein contributes to a growth in muscle mass, to the maintenance of muscle mass and to the maintenance of normal bones. For people who train intensively, older adults (sarcopenia prevention) or those with a low-protein diet, a protein supplement can efficiently top up daily intake. In this category you will find vegan protein powders (rice, pea, hemp, fava bean — single and blends), collagen peptides (bovine and marine) and meal shakes for those who need a quick, nutrient-rich meal.

On this page: What is a protein supplement and when is it useful? · Plant or animal protein — which is better? · Our subcategories · What is a good meal replacement? · Frequently asked questions · Combine with · Sources

What is a protein supplement and when is it useful?

A protein supplement (protein powder) is a concentrated form of protein, obtained from milk (whey, casein), plant sources (rice, pea, hemp, soy, fava bean), egg or collagen. One scoop usually provides 15-25 g protein per serving — comparable to 100 g chicken breast or a large portion of low-fat quark.

Supplementation is mainly useful for (1) strength athletes who want to optimise their protein intake (1.6-2.2 g per kg body weight — Morton et al., 2018), (2) vegans with a lean diet, (3) older adults to prevent sarcopenia (from 1.2 g/kg after age 65 — PROT-AGE), (4) people in a calorie deficit who want to preserve muscle mass.

Plant or animal protein — which is better?

Whey protein (for comparison)

Whey has a high biological value and contains all essential amino acids in good proportion. The high leucine concentration (≥2.5 g per scoop) is used as a reference in research on muscle protein synthesis. Contains lactose (in concentrate); isolate is low in lactose. Whey protein is not part of our range — Plenthera deliberately chooses plant-based proteins and collagen.

Plant-based proteins

Single-source plant proteins (rice only, pea only) often have a less complete amino acid profile. A good blend (rice + pea, or fava bean isolate) solves this and, in modern studies (Monteyne et al., 2023; Pinckaers et al., 2022), performs as well as whey for muscle building at a comparable dose.

Collagen peptides

Collagen is an animal protein (bovine or fish) that is rich in glycine, proline and hydroxyproline, but low in leucine and tryptophan — which is why it is a supplement to, not a replacement for, a complete protein. You will find it in this category as collagen powder and Bone Broth Collagen.

Our plant-based brands

Plantforce (Dutch; rice blend with a good taste), Sunwarrior (US, various blends and classics), Silverback (fava bean isolate) and Four Sigmatic (plant protein with mushrooms). Each brand has its own taste and texture — it pays to try them.

Our subcategories

• Vegan Protein — rice, pea, hemp, fava bean — single and blends
• Meal Replacements — complete shakes with protein, carbohydrates, fats, fibre
• Plantforce Protein — Dutch rice blend: Synergy Protein and Rice Protein
• Sunwarrior Vegan Sports Nutrition — Classic, Classic Plus, Warrior Blend and Active Protein
• Silverback Protein — fava bean isolate with a high leucine content (FAVA Series, Unlock)
• Collagen — marine and bovine collagen peptides, powder and capsules
• Sport & Recovery — for those who link protein intake to training and recovery

What is a good meal replacement?

Unlike a 'plain' protein shake, a meal replacement should mimic a complete meal: at least 15-25 g protein, complex carbohydrates, healthy fats, fibre and preferably vitamins and minerals. Handy for busy mornings, for weight management or as a calorie top-up when underweight.

When choosing, look at: the ingredient list (as short and recognisable as possible, no unnecessary sweeteners or fillers), protein source (complete or complementary), sugar and fibre content. A good meal replacement keeps you full for 3-4 hours.

Frequently asked questions

How much protein do I need per day?

Sedentary adult: 0.8 g per kg body weight (general recommendation). Recreational athlete: 1.2-1.6 g/kg. Strength athlete: 1.6-2.2 g/kg (Morton et al., 2018). Older adults >65: at least 1.2 g/kg to help prevent sarcopenia.

Which vegan protein powder is best?

For a complete amino acid profile: a blend of rice + pea or a fava bean isolate (Silverback). For taste and smoothness: Plantforce or Sunwarrior Warrior Blend. Preferably try a small pack first — taste preferences differ greatly from person to person.

Do plant proteins work as well as whey?

At a comparable leucine dose (2.5-3 g leucine per serving), modern studies are increasingly positive about plant proteins — especially blends and high-quality isolates (Pinckaers et al., 2022; Monteyne et al., 2023).

When is the best time to have a protein shake?

For muscle building, timing is less critical than total daily intake. Reasonable advice: within 1-2 hours after training, or as a snack between meals. Spread your protein intake over 4-5 moments per day.

Is a meal replacement healthy?

For occasional use (busy morning, travel, weight management) it's fine. For structurally replacing several meals a day: not recommended — solid food provides more fibre, phytonutrients and eating pleasure.

Can I use a protein shake to lose weight?

A shake can help because protein is filling and contributes to the maintenance of muscle mass during a calorie deficit. But your calorie balance determines your weight, not the supplement itself.

Is protein bad for my kidneys?

In healthy people, long-term high protein intake (2-2.5 g/kg) shows no negative effect on kidney function (Devries et al., 2018). If you have existing kidney disease: consult a doctor or dietitian.

What is the difference between Sunwarrior Classic and Warrior Blend?

Classic = pure rice protein (single source). Classic Plus = rice complemented with pea, chia and quinoa for a more complete profile. Warrior Blend = pea, hemp and goji berries, creamier texture. Active Protein = wholefood shake with extra nutrients for an active lifestyle.

Combine with other categories

Protein supplementation works best within a broader nutrition and training framework. Also explore:

• Sport & Nutrition — for creatine, magnesium, omega-3 and pre-workout
• Sport & Recovery — for post-workout magnesium, glucosamine, MSM
• Beautiful Skin from Within — protein and collagen around the theme of skin and connective tissue
• Energy & Fatigue — iron, B12 and magnesium contribute to the reduction of tiredness and fatigue
• Digestion & Gut — for those who don't tolerate protein shakes well — enzymes and live cultures

The protein claims apply to products in which at least 12% of the energy comes from protein.

Sources & references

• Morton R.W. et al. (2018) — A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength (Br J Sports Med)
• Pinckaers P.J.M. et al. (2022) — The anabolic response to plant-based protein ingestion (Sports Med)
• Monteyne A.J. et al. (2023) — Vegan and omnivorous high protein diets support comparable daily myofibrillar protein synthesis rates and skeletal muscle hypertrophy (J Nutr)
• Devries M.C. et al. (2018) — Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets (J Nutr)
• Bauer J. et al. (2013) — PROT-AGE Study Group: evidence-based recommendations for optimal dietary protein intake in older people (JAMDA)
• Regulation (EU) 432/2012 — authorised health claims for protein

Disclaimer: This text is for informational purposes only and does not replace medical advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. If in doubt, always consult your doctor or an orthomolecular therapist.