Plant-Based Proteins

What Are Plant-Based (Vegan) Proteins and Why Are More and More Athletes Reaching for Them?

Plant-based proteins, also known as vegan proteins, are protein supplements made exclusively from plant-derived sources. They are naturally lactose-free, free from cow's milk protein, and typically gluten-free as well. Their popularity has skyrocketed in recent years — whether for ethical, environmental, or dairy allergy reasons.

Compared to whey protein, plant-based proteins generally offer:

• a lower content of essential amino acids (EAAs),
• slower digestibility, and
• a different amino acid profile.

The PDCAAS (Protein Digestibility Corrected Amino Acid Score) varies significantly between different types — from 0.37 for rice protein up to 1.00 for soy protein, which represents the maximum on the scale.

However, this doesn't immediately disqualify them as a viable protein source — research suggests that a well-chosen and properly combined plant-based protein can support muscle protein synthesis (MPS) — the process of building muscle — comparably to animal-based proteins, provided amino acid intake is sufficient (Gorissen et al., 2018). The key lies in understanding the composition of individual sources and combining them smartly.

Note: PDCAAS (Protein Digestibility-Corrected Amino Acid Score) is a standard scientific metric for evaluating protein quality, though it is frequently criticised. A score of 1.00 is the maximum and indicates a complete essential amino acid profile in sufficient quantities for human metabolism (FAO/WHO, 1991).

Why Include Plant-Based Proteins in Your Diet?

• Naturally lactose-free and dairy-free: Ideal for those with allergies or sensitive digestion.
• High in additional nutrients: Plant-based sources often contain fibre, antioxidants, vitamins and minerals.
• Environmental sustainability: Producing plant-based proteins requires less water and land, and generates fewer CO₂ emissions than animal-based production.
• Support for weight management and metabolism: The fibre content helps promote long-lasting satiety and regulate blood sugar levels. They also tend to be lower in calories and saturated fat than animal-based sources.

The Downside of Plant-Based Proteins? We Know How to Solve It Easily!

Most plant-based proteins (with the exception of soy) are so-called incomplete proteins, meaning they do not contain all 9 essential amino acids in sufficient quantities. For example, grains are low in lysine, while legumes lack methionine.

• Solution #1: Multi-source blended proteins: Manufacturers address this by combining different sources (typically pea + rice). This allows the amino acids to complement each other, creating a complete protein fully comparable to animal-based options.
• Solution #2: Increase your serving size and add probiotics: Plant-based proteins have slightly lower bioavailability. This can be addressed by increasing your standard serving by approximately 25% and consuming them alongside probiotics, which may improve nutrient absorption.

Watch Out for Antinutrients

Plants naturally contain compounds such as phytates, lectins, and saponins, which can inhibit the absorption of minerals (iron, zinc). In high-quality protein supplements, these compounds are eliminated during filtration and heat processing. At home, their impact can be reduced through soaking, cooking, or fermentation — which transforms peas or soy into a nutritional superfood.

Can You Build Muscle with Plant-Based Protein? Science Has a Clear Answer

The myth that a plant-based diet cannot provide enough quality amino acids for muscle growth continues to circulate in the fitness community. Research, however, convincingly debunks it — with one important caveat: with plant-based proteins, quality, composition, and dosage play a significantly greater role than they do with whey, for example.

Govindasamy et al. (2025) demonstrated that well-formulated plant-based blends — typically a pea + rice combination — stimulate muscle protein synthesis comparably to whey protein. The key requirement is an adequate serving size: 30–40 g of protein providing approximately 2.5–3 g of leucine — the amino acid that triggers the anabolic signal in muscle tissue.

Single-source plant-based proteins (e.g. pea protein alone or rice protein alone) are less efficient per gram of protein and typically require larger servings to achieve the same effect (Govindasamy et al., 2025). That said, multi-source vegan blends remain the smartest choice regardless.

Types of Plant-Based Proteins and Their Properties

The choice of a specific source significantly influences the nutritional profile and bioavailability of the supplement.

1. Soy Protein

Soy protein is historically the most popular plant-based protein — and for good reason. As one of the few plant proteins, it offers a complete amino acid spectrum comparable to animal-based proteins, with a protein content typically ranging between 65–85%.

Both soy protein isolate and soy protein concentrate achieve high protein quality scores: PDCAAS ~0.9–1.0 and DIAAS commonly in the mid-80s to >90 — comparable to eggs or milk, although they have a slightly lower content of sulphur-containing amino acids (methionine, cysteine).

Key properties of soy protein:

• Protein content: ~88 g / 100 g (in isolate form)
• Contains all essential amino acids, including lysine and methionine (though methionine in lower amounts)
• Potential effect on reducing LDL cholesterol with regular consumption (Anderson et al., 1995)
• Common risk: Soy allergy — listed among the 14 major allergens under EU legislation

2. Pea Protein

Pea protein isolates and concentrates are derived from yellow peas and stand out for their high protein content (often ≥80%) and relatively good digestibility. The result is a beige-coloured powder with a high protein yield.

Its main limitation is a relatively low content of sulphur-containing amino acids (methionine, cysteine). It is hypoallergenic and its bioavailability comes very close to that of whey protein. Why is pea protein so popular?

• Protein content: ~75–80 g / 100 g
• Exceptionally high content of arginine (~8.7 g / 100 g of protein) — an amino acid important for nitric oxide synthesis and vascular function
• Rich source of BCAAs (leucine, isoleucine, valine) — amino acids essential for muscle anabolism
• Free from milk, egg, and nut allergens — ideal for those with food allergies
• Also contains fibre for longer-lasting satiety, and is an excellent source of iron

Due to its low methionine content, it is recommended to combine pea protein with rice protein, which is conversely rich in methionine.

A study by Babault et al. (2015) compared pea protein with whey protein in recreational athletes over a 12-week resistance training programme. The result: bicep muscle volume gains with pea protein were comparable to those achieved with whey.

3. Rice Protein

Rice protein is most commonly produced from brown rice via enzymatic hydrolysis. It is naturally hypoallergenic, lactose-free, gluten-free, and soy-free — making it one of the safest choices for individuals with food intolerances.

• Protein content: ~80 g / 100 g
• Good source of fibre, calcium, and iron
• Low in lysine — making it well-suited for combination with soy protein or pea protein
• PDCAAS ~0.47 — lower than soy, but when combined with pea protein, the score approaches 1.00

4. Hemp Protein

Hemp protein, derived from hemp seeds, is unique in its nutritional profile. Not only does it provide protein, but also healthy fats including omega-3 fatty acids, fibre, iron, and zinc. It contains all 20 amino acids, but due to its low lysine content, it cannot technically be classified as a complete protein.

• Protein content: ~50 g / 100 g — lower than other sources, but offset by the complexity of its nutritional profile
• Good source of magnesium, zinc, iron, and alpha-linolenic acid (ALA) — a plant-based omega-3
• Low in lysine
• Rich in fibre (~11 g / 100 g) — supports gut microbiome health and digestion

Hemp protein is the ideal choice when you're looking for not just a protein supplement, but a comprehensive whole-food protein with benefits that go beyond protein alone.

5. Multi-Source Vegan Protein Blends (Best Choice)

The highest-quality option, combining various plant-based sources (most commonly pea and rice). These blends overcome the disadvantage of missing amino acids and come closest in quality to whey protein.

How and When to Take Plant-Based Proteins?

The recommendations from the International Society of Sports Nutrition (ISSN) are clear: to support muscle protein synthesis and adaptation to resistance training, the optimal protein intake is 1.6–2.2 g per kg of body weight per day. For plant-based proteins, some experts recommend aiming towards the upper end of this range, i.e. 2.0–2.2 g / kg, due to their lower PDCAAS scores and slower digestibility (Jäger et al., 2017).

Practical dosage guidelines:

• One serving: 25–40 g of powder (equivalent to approximately 20–32 g of pure protein depending on the source)
• Post-workout, first thing in the morning, before bed… Whenever you need to top up your daily protein intake

The Bottom Line: How to Choose the Right Plant-Based Protein?

Plant-based proteins today represent a fully viable alternative to animal-based supplements — provided you choose them thoughtfully. Current expert consensus is clear: a vegan blend protein made from pea and rice achieves comparable results to whey protein when overall protein intake is sufficient.

Quick Selection Guide:

• Looking for the most complete amino acid profile? → Soy protein or a pea-rice blend
• Have a soy allergy? → Pea + rice protein
• Prioritising an eco-friendly approach? → Organic vegan protein based on pea or hemp
• Want a protein you can also use for cooking and baking? → Hemp protein
• Have sensitive digestion? → Rice protein or hemp protein

Browse our range of plant-based proteins and find the one that matches your goals and needs. Whether you're vegan, vegetarian, or simply looking for an alternative to whey — the right vegan protein won't let you down. Explore our selection and make hitting your protein targets something you look forward to every day — and don't forget to check out our latest deals and offers.

Frequently Asked Questions (FAQ)

Are plant proteins suitable for children?

A vegan diet can meet a child's nutritional needs, but it requires thorough knowledge of nutrition. For children, adequate calories and calcium are critical, so plant proteins should be included at most as a supplement to a varied diet — not as the sole source of protein.

Do plant proteins cause bloating?

The main culprits are oligosaccharides found in legumes. High-quality isolates and hydrolysates are largely free from these compounds, and fermentation processes used in products such as tofu and tempeh also significantly reduce digestive discomfort.

Is it true that soya lowers testosterone?

Large-scale studies in adult men have not confirmed this effect. Soya does contain phytoestrogens (isoflavones), but these have a far weaker action than human hormones and are considered safe at typical intake levels.

Who are plant proteins suitable for?

They are ideal for vegans, vegetarians, individuals with lactose intolerance, those with a cow's milk protein allergy, and everyday athletes who want more variety in their diet and easier digestion.

What is the difference between whey and plant protein?

Whey protein is animal-derived (from milk), whereas plant proteins come from sources such as pea, rice, soya, or hemp. Plant proteins are absorbed slightly more slowly and have a denser texture, but they are lactose-free and generally easier to digest.

Do I need to combine plant proteins with each other?

If you opt for a single-source protein (e.g. pure rice protein), it is advisable to include other protein sources throughout the day. The simplest solution is to go straight for a blended plant protein, which already contains a well-balanced amino acid profile built into the formula.