Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in May 2026. Last updated: May 28, 2026.

Sufficient protein is fundamental for muscle recovery, post-meal satiety, and cell maintenance. For individuals engaged in intense sports, the elderly (sarcopenia prevention), or those with a protein-poor diet, a protein supplement can efficiently complement daily intake. In this category, you'll find vegan protein powders (rice, hemp, pea, fava bean — single and blends), whey proteins, and complete meal replacements for those needing a quick, nutrient-rich meal.

On this pageWhat is a protein supplement and when is it beneficial? · Plant-based or animal protein — which is better? · Our sub-categories · What makes a good meal replacement? · Frequently asked questions · Combine with · Sources

What is a protein supplement and when is it beneficial?

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

Supplementation is particularly beneficial for (1) strength athletes who want to optimize their protein intake (1.6-2.2g per kg body weight — Morton et al., 2018), (2) vegans with a lean diet, (3) the elderly to prevent sarcopenia (from 1.2g/kg after 65 years — PROT-AGE), (4) people in a caloric deficit who want to preserve muscle mass.

Plant-based or animal protein — which is better?

Whey Protein

Whey has a high biological value and contains all essential amino acids in good proportions. High leucine concentration (≥2.5g per scoop) makes it effective for muscle protein synthesis. Contains lactose (in concentrate); isolate is low in lactose.

Plant 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 performs just as well for muscle building as whey in modern studies (Monteyne et al., 2023; Pinckaers et al., 2022) at comparable dosages.

Our Plant-Based Brands

Plantforce (Dutch; rice blend with good taste), Sunwarrior (US, various blends and classics), Silverback (fava bean isolate). Each brand has its own taste and texture — trying them is worthwhile.

Our sub-categories

• Vegan Protein — rice, pea, hemp, fava bean — single and blends
• Meal Replacements — complete shakes with protein, carbohydrates, fats, fiber
• Plantforce Protein — Dutch rice blend, Synergy and Active series
• Sunwarrior Vegan Sports Nutrition — Classic, Classic Plus, Warrior Blend and Active Protein
• Silverback Protein — fava bean isolate with high leucine content (FAVA Series)
• Sport & Recovery — for those linking protein intake to training and recovery

What makes a good meal replacement?

A meal replacement — unlike a 'plain' protein shake — should mimic a complete meal: at least 15-25g of protein, complex carbohydrates, healthy fats, fiber, and preferably vitamins and minerals. Ideal for busy mornings, weight loss, or as a caloric supplement for being underweight.

When choosing, pay attention to: ingredient list (as short and recognizable as possible, no unnecessary sweeteners or fillers), protein source (complete or complementary), sugar and fiber content. A good meal replacement is satiating for 3-4 hours.

Frequently asked questions

How much protein do I need per day?

Sedentary adult: 0.8g per kg body weight (general RDA). Recreational athlete: 1.2-1.6g/kg. Strength athlete: 1.6-2.2g/kg (Morton et al., 2018). Elderly >65: at least 1.2g/kg for sarcopenia prevention.

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 vary greatly per person.

Do plant proteins work as well as whey?

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

When is the best time to take a protein shake?

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

Is a meal replacement healthy?

For occasional use (busy morning, travel, weight loss journey) it's fine. For structural replacement of multiple meals per day: not recommended — solid food provides more fiber, phytonutrients, and satisfaction.

Can I use protein shakes for weight loss?

A shake can help because protein is satiating and protects muscle mass during a caloric deficit. But caloric balance determines weight, not the supplement itself.

Is protein bad for my kidneys?

In healthy individuals, long-term high protein intake (2-2.5g/kg) shows no negative impact 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 supplemented with pea, chia, quinoa for a more complete profile. Warrior Blend = pea, hemp and goji berries, creamier texture. Active Protein = nutrient-rich shake for an active lifestyle.

Combine with other categories

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

• Sports & Nutrition — for creatine, magnesium, omega 3, and pre-workout
• Sports & Recovery — for post-workout magnesium, glucosamine, MSM
• Beautiful Skin from Within — protein and collagen for skin and connective tissue
• Energy & Fatigue — iron, B12, magnesium for chronic fatigue
• Digestion & Gut — for those who tolerate protein shakes poorly — enzymes/probiotics

Sources & references

• Morton et al. (2018) — Protein for resistance training: systematic review (Br J Sports Med)
• Pinckaers et al. (2022) — Plant-based vs animal proteins for MPS (Sports Med)
• Monteyne et al. (2023) — Plant-based protein blends for muscle hypertrophy
• Devries et al. (2018) — Protein and kidney function in healthy adults (J Nutr)
• PROT-AGE / ESPEN — protein recommendations for the elderly (Bauer et al., 2013)
• EFSA — Regulation (EU) 432/2012 (protein claims)

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