Looking to boost your protein intake without animal products? A vegan protein powder might just be the perfect addition to your diet. Ideal for plant-based eaters and athletes with higher protein needs, they provide a convenient, non-animal-derived protein source. Finding the right one can feel like a balancing act, especially with all the different options like hemp, pea, soy, rice, and multi-source blends. Most importantly, it needs to taste great (a known challenge with some vegan options) and blend seamlessly into your smoothies, shakes, or other recipes.
Our dietitians dove deep into the world of vegan protein powders, analyzing research, reviewing countless products, and consulting with experts. We also tested 17 top-ranked powders, mixing them with water and blending them into smoothies. Each product was rated for taste, texture, smell, independently verified, nutrition, and value. With these criteria in mind, here are the best vegan protein powders that passed our rigorous testing and review process—ready to meet your needs and taste preferences.
Verywell Fit FYI
According to a recent Consumer Reports (CR) investigation of 23 protein powders and shakes, some protein supplements may have higher lead levels than what CR food safety experts say is safe to consume in a day. The report highlighted that plant protein powders have higher lead levels than those derived from dairy proteins, such as whey or beef-based products. Naked Nutrition’s Vegan Mass Gainer powder was the worst offender, having the highest lead levels of all products tested. While we don’t include this particular protein powder in our list of top recommendations, we do include other powders from the brand, which were not singled out by the report.
To ensure the protein powder you choose is safe to consume and doesn’t have harmful levels of lead, it’s important to opt for brands that are third-party tested. Many of the brands on our list are third-party tested, including NOW Foods and Vega, among others. All of the protein powders we recommend have undergone rigorous testing and are RD-approved.
Thoroughly Vetted & Reviewed
17
Vegan Protein Powders Tested
12
Scientific Studies Reviewed
Editor’s Note
Our team of registered dietitians reviews and evaluates every single supplement we recommend according to our dietary supplement methodology.
Always speak with a healthcare professional before adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs, and to find out what dosage to take.
Credit: Amazon
Key Specs:
Protein Type: Hemp | Protein Amount: 15 grams | Added Sweeteners: No | Other Noteworthy Nutrients: Iron, magnesium, zinc, fiber
Who’s It For
Best option if you want to create a variety of flavored smoothies with this protein as a base.
Why We Recommend It
We picked Nutiva Organic Cold Pressed Raw Hemp Seed Protein Powder as the best overall unflavored protein powder because of its subtle flavor and nutrition profile. We appreciated its mild flavor when blended as a smoothie and noted minimal to no aftertaste or smell. This protein powder does not have any added sugar or sweeteners, so if you want a sweeter smoothie, try adding naturally sweet fruits or a touch of honey or maple syrup.
This hemp protein powder also earns top marks because it is independently verified, which means the product was tested to ensure the ingredients match what is on the ingredients list without potentially harmful contaminants. “Nutritionally speaking, this protein powder really stands out. While many protein powders strip away nutrients other than protein, this powder keeps many nutrients in hemp seeds. For example, it provides a third of the daily recommendation of iron, a mineral many vegetarians and vegans struggle to get enough of,” says Autumn Rauchwerk, MS, RDN, E-RYT.
It also provides 60% of the daily value (DV) of magnesium, 35% of the daily value of zinc, and an impressive six grams of fiber. It also has three grams of heart-healthy omega-3 fat, a nutrient that vegetarian diets sometimes lack.
Things To Consider
Hemp protein powders can have a slightly grittier texture compared to other types of protein powder. This is why we recommend blending Nutiva’s hemp protein powder into a smoothie rather than mixing it into water or non-dairy milk.
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Pros
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No artificial ingredients
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Less processed ingredients
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Source of fiber and minerals
Key Specs:
Protein Type: Yellow pea, pumpkin seed, sunflower seed, sacha inchi, cranberry seed | Protein Amount: 20 grams | Added Sweeteners: Lucuma and baobab fruit, vanilla, cinnamon, ginger, stevia leaf | Other Noteworthy Nutrients: Fiber, iron, potassium, calcium
Who’s It For
Best for those who want a protein powder that provides the perfect flavor when mixed with just water.
Why We Recommend It
If you want a vegan protein powder that tastes good but doesn’t contain fillers or artificial ingredients, we recommend Sprout Living’s Epic Protein Vanilla Lucuma Powder. This powder scored the highest average for taste when mixed with water and also received one of the highest average scores for taste when blended as a smoothie. It adds a subtle sweetness and vanilla taste.
This protein powder’s main flavors are vanilla bean, cinnamon, and ginger root. It is sweetened with lucuma (a South American fruit), baobab fruit (an African plant), and stevia. For flavor and texture, it also contains interesting whole-food ingredients such as coconut sugar, heirloom red banana, Jerusalem artichoke (for fiber), and Himalayan sea salt.
Because of the careful ingredient formulation, we noted the vanilla flavor wasn’t overpowering or too sweet, and the powder didn’t have a strong aftertaste. However, it might have a slightly grittier texture because it has fewer processed ingredients than many of the other flavored protein powders.
Besides the taste, we like that this powder has (per serving) 20 grams of protein from yellow peas, pumpkin seed, sunflower seed, sacha inchi, and cranberry seed. A serving also provides 8% of your daily calcium needs and is a good source of fiber, iron, and potassium. If you want other flavors besides vanilla, this protein powder is also available in chocolate maca and green kingdom (with powdered green) flavors.
Things To Consider
This protein powder has 320 milligrams of sodium per serving, which is higher than other options. If you are an athlete or active individual, this can help replenish salt lost in sweat.
Most Valuable Insight
“The flavor of this powder isn’t too sweet or overwhelming. Mixed with water, it tasted much better than I would’ve expected a protein powder to taste. I would be able to drink this daily. It kind of has a cinnamon toast crunch taste.” —Abby Moore, Verywell Fit product tester
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Pros
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Single ingredient
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Independently verified
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Good source of iron
Key Specs:
Protein Type: Pea | Protein Amount: 24 grams | Added Sweeteners: No | Other Noteworthy Nutrients: Iron
Who’s It For
Another great option for those who want a higher protein pick without the hefty price tag, especially athletes.
Why We Recommend It
Another pea protein powder that tops our list is NOW Sports Pea Protein. It is higher in protein—24 grams per serving—and is one of the highest iron options, providing almost half of your daily requirements per serving. Plus, it has a neutral flavor that isn’t as chalky as some other protein powders. We like this unflavored protein powder to mix into smoothies and baked goods for an added protein boost.
This option is budget-friendly, as it is roughly half the cost (or less) per serving than other vegan protein powders. In addition, NOW is a reputable brand that thoroughly tests all of their supplements to ensure label accuracy and that products are free from potentially harmful contaminants. On top of that, this product is Informed Choice Verified, making it an excellent choice for athletes who want to be extra certain no banned substances sneak into their smoothies.
Things To Consider
Similar to Naked Pea protein powder, this unflavored powder may add thickness when blended with a smoothie. While it has a fairly neutral flavor in a smoothie, you may still be able to pick up the pea flavor notes and grittier texture.
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Key Specs:
Protein Type: Pea, pumpkin seed, sunflower seed, alfalfa | Protein Amount: 30 grams | Added Sweeteners: Stevia leaf | Other Noteworthy Nutrients: Iron, calcium
Who’s It For
Best for those who want a high protein option that supports muscle growth, repair and recovery.
Why We Recommend It
We like Vega Sport Premium Protein for athletes because it has one of the highest protein levels of all the powders we tested. It is also NSF Certified for Sport. When blended as a smoothie, we like the sweet, Tootsie Roll-like flavor, but we noticed a slight aftertaste.
NSF Certified for Sport verifies that what’s on the label accurately reflects what’s in the container, with no potentially harmful contaminants. It also undergoes extra verification to ensure it doesn’t contain any substances banned for athletes. This certification is the only independently verified certification program recognized by the United States Anti-Doping Agency (USADA).
In another nod to athletes, Vega Sport includes tart cherry and beet root powder, which some research suggests may be beneficial for muscle repair. However, the exact amount of each ingredient in this protein powder is not listed. This powder is another pick that is higher in sodium, at 400 milligrams per serving, which could be beneficial for replacing electrolytes after exercise, but those who do not exercise intensely may not appreciate the higher amount.
Besides having 30 grams of protein, a serving provides 5 grams of BCAAs (branched-chain amino acids, which are useful for muscle growth and repair) and provides a good source of iron and calcium. The protein is mainly from pea protein as the first ingredient, but other protein sources include pumpkin seed, sunflower seed, and alfalfa protein.
Things To Consider
This powder has alfalfa listed at the end of the ingredient list, which may be an important consideration, especially if you are taking other supplements with alfalfa. However, high doses of alfalfa may be unsafe for pregnant or breastfeeding people, those with other medical conditions, or those on certain medications.
Other ingredients include xanthan gum, stevia leaf extract, turmeric extract, black pepper extract, bromelain (a digestive enzyme found in pineapples), and a probiotic blend, which some may not want or need.
Lastly, we wanted to note this protein powder is free of common allergen ingredients, but it is processed in a facility that also processes milk, peanuts, soy, eggs, and tree nuts. Therefore, it may not be the best choice if you have a common food allergy.
Most Valuable Insight
“It has a not too sweet, darker chocolate flavor than I expected and creamy, thick, enjoyable texture.” —Cecily McAndrews, Verywell Fit product tester
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Pros
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Single ingredient
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Higher in protein
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Source of iron
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Informed Choice verified
Key Specs:
Protein Type: Pea | Protein Amount: 27 grams | Added Sweeteners: No | Other Noteworthy Nutrients: Iron, calcium
Who’s It For
Best for those who want a single-ingredient protein powder that provides a thicker smoothie consistency. Also good for those who are looking for a much higher protein amount per serving.
Why We Recommend It
Peas are a really concentrated source of vegan protein and minerals. But pea protein—maybe more than other vegan protein sources—can have an off-putting flavor or texture for some people. We like Naked Pea Protein because it’s made from just one ingredient—yellow pea protein isolate—and we mostly noted it did not have a strong flavor when mixed into a smoothie. Pea protein can also thicken a smoothie, so it can have the side benefit of preventing a watery smoothie.
Another reason Naked Pea tops our list is that it provides a source of iron (16% DV) and calcium (7% DV). Compared to other options, it’s one of the highest in protein, with 27 grams per serving, and it lists the specific amounts of amino acids on the label.
Naked Pea Protein Isolate is Informed Choice Certified, meaning it is independently verified for banned substances. Naked Pea also states it does independent verification for heavy metals. We like that this option is unflavored, so you can sweeten or flavor it to your preference, but they also offer chocolate or vanilla flavors sweetened with organic coconut sugar.
Things To Consider
If you’re planning on mixing your protein with just water, this isn’t our favorite pick, as you can still taste the peas a bit.
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Pros
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Single ingredient
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Independently verified
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Minimal taste and smell
Key Specs:
Protein Type: Organic yellow pea protein isolate | Protein Amount: 22 grams | Added Sweeteners: No | Other Noteworthy Nutrients: Phosphorus, calcium, magnesium, potassium
Who’s It For
Best option if you value organic ingredients and environmentally-friendly packaging on top of a great tasting protein powder.
Why We Recommend It
We recommend NorCal Organic Premium Pea Protein if you are looking for a single-ingredient vegan protein powder but don’t want a strong taste or smell. This protein powder received some of the highest scores for having minimal to no aftertaste, smell, or texture when blended in a smoothie.
NorCal Organics undergoes independent verifications to check for contaminants and heavy metals in its products. The general results of this process are available on its website. NorCal also claims to undergo independent verification for ingredient amounts and purity.
The company, founded by a dietitian, uses only organic ingredients and prioritizes environmentally friendly packaging and ingredients. The peas used to make this product are only sourced from organic farms in Canada.
A serving of this protein powder provides 22 grams of protein, trace amounts of calcium, magnesium, potassium, and 25% of your daily phosphorus needs. It provides an impressive 4.8 grams of branched-chain amino acids (BCAAs), which can play an important role in building and maintaining muscle mass.
Things To Consider
While pea protein is typically a good source of iron, the amount of iron in each serving is not listed on the package, suggesting that this particular powder does not contain significant amounts of iron.
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Pros
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No stevia aftertaste
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Good source of fiber
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Good source of iron
Key Specs:
Protein Type: Pea, brown rice, hemp, pumpkin seed | Protein Amount: 18 grams | Added Sweeteners: Coconut sugar, monk fruit extract | Other Noteworthy Nutrients: Iron, fiber
Who’s It For
Best for those who are okay with a few grams of added sugar in their protein powder and would like a good source of fiber.
Why We Recommend It
It can be hard to find a flavored protein powder without stevia. If you are looking specifically to avoid stevia but want a good flavored protein powder, we suggest trying Aloha Vanilla Organic Plant-Based Protein Powder. The five grams of added sugar per serving come mainly from coconut sugar, with some added monk fruit extract. We also appreciate that this powder doesn’t smell bad. So, if smell is important to you for a vegan protein powder, we like this one.
In addition to 18 grams of protein per serving, this powder provides 5 grams of fiber and 35% of the daily value of iron. The fiber comes partly from blue agave inulin, which acts as a prebiotic fiber in the gut. While this can help promote the growth of healthy gut bacteria, inulin may have unpleasant digestive side effects for some people, especially in higher doses.
The protein blend consists of pea, brown rice, hemp, and pumpkin seed protein. Other fillers or flavoring ingredients for this powder include cinnamon, unspecified natural flavors, xanthan gum, medium-chain triglycerides (MCTs), and ground vanilla bean.
Things To Consider
Aloha does not state if its products are independently tested for ingredient amounts or contaminants.
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Key Specs:
Protein Type: Hemp | Protein Amount: 13 grams | Added Sweeteners: No | Other Noteworthy Nutrients: Fiber, iron, magnesium, potassium
Who’s It For
Best for those who don’t need a very high protein option and want a single-ingredient product.
Why We Recommend It
Navitas Organic Hemp Powder is another hemp protein powder we love. Navitas had the highest ratings for taste for all the unflavored vegan protein powders. It would pair well with a green smoothie or tropical flavors such as pineapple, mango, or coconut. If you like to make tropical or greens-based smoothies, Navitas Organic Hemp Powder can boost protein without overpowering other flavors.
We love that this protein powder contains just one ingredient: organic hemp seeds. It’s also cold-pressed, which means it retains more nutrients. This protein powder is high in fiber, iron, and magnesium and provides potassium.
Things To Consider
Navitas states it does independent testing, but the testing details are unclear. Note this pick is one of the lowest in total protein at 13 grams per serving. Also, remember that hemp can have a more gritty texture compared to other types of protein powder.
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Key Specs:
Protein Type: Organic pea protein, organic and sprouted brown rice protein, amaranth, buckwheat, millet, chia seed, chlorella, quinoa, garbanzo,lentil, adzuki bean, flaxseed, sunflower seed, pumpkin seed, sesame seed | Protein Amount: 22 grams | Added Sweeteners: Erythritol, stevia leaf | Other Noteworthy Nutrients: Vitamin D, E, iron, zinc, magnesium, selenium
Who’s It For
Best for those who typically experience digestive issues with protein powders and prefer a slightly sweeter flavor.
Why We Recommend It
Garden of Life’s Raw Organic Vanilla Protein Powder may be a good choice if other vegan protein powders cause digestive discomfort. Protein powder can sometimes cause stomach issues due to the fiber amount, protein type, or other added ingredients.
This protein powder may be easier for your body to digest, as the nuts and grains used in the protein blend are sprouted. Sprouting can increase the bioavailability of certain nutrients and make it easier for the body to digest nuts and grains.
There is also a raw probiotic and digestive enzyme blend added, but these ingredients may not be best for everyone—especially people who are on certain medications and those who are pregnant or breastfeeding. Read more about probiotics and digestive enzymes to see if these ingredients are safe for you.
This protein powder provides 22 grams of protein per serving from pea protein and a variety of sprouted nuts, seeds, and grains. The nuts, seeds, and grains make this powder especially a good source of many nutrients, including vitamin D, vitamin E, iron, zinc, manganese, and selenium.
We also love that it is NSF contents certified, which means it has been independently tested for purity, potency, labeling accuracy, and levels of heavy metals.
Things To Consider
This protein powder has a strongly sweet flavor, which may work best in a plain protein shake. While it may be too sweet for some, it does have a pleasant, creamy, not-too-thick texture. Other flavor options besides vanilla include chocolate, vanilla chai, or unflavored.
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Cons
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Not clearly independently tested
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Added greens may not benefit everyone
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May not be free of common food allergens
Key Specs:
Protein Type: Pea, brown rice | Protein Amount: 20 grams | Added Sweeteners: Stevia leaf | Other Noteworthy Nutrients: Iron, calcium, vitamin A, C, K, and potassium
Who’s It For
Best for those who want additional vitamins and minerals from their protein powder.
Why We Recommend It
If you are looking for a vegan protein powder with powdered greens, try Vega Protein and Greens Vanilla. This choice has a great texture and a nice level of sweetness without being overpowering when blended with water and into a smoothie. Some may appreciate that this protein powder’s sweetness comes from stevia leaf, so there is no added sugar. However, stevia can have an aftertaste, which may be especially noticeable when blended with plain water.
This protein powder is unique in that it contains spinach, kale, broccoli, and alfalfa grass powder; these handy additions mean that one serving provides 20% DV of vitamin K. In addition, a serving provides a good source of iron and smaller amounts of vitamins A, C, and potassium. While some may like that this protein powder has added powdered greens, if you take medication—especially blood thinners—note that the additionalvitamin K could affect the way your medication works. Similarly, high amounts of alfalfa taken long-term may be unsafe for people with autoimmune disorders or those who are pregnant, breastfeeding, or taking certain medications.
If you like this product but want a less-sweet option, Vega offers plain, unsweetened plant protein with greens. They also have chocolate, berry, and coconut almond flavors.
Things To Consider
Vega does independent testing on some of their products, but this protein and greens powder is not clearly independently tested. Vega notes that they test all of their products in-house for safety, texture, nutritional value, and taste. While this protein powder is free of common food allergens, it should be noted it is processed in a facility with milk, soy, peanuts, eggs, tree nuts, and sesame.
Most Valuable Insight
“This blended well into the smoothie, it was not too sweet or too overpowering. I would definitely buy this and put it in my smoothies.” —Abby Moore, Verywell Fit product tester
Credit: Amazon
Pros
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Independently verified
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High in protein
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High in nutrients
Key Specs:
Protein Type: Organic pea protein, organic sprouted navy bean, lentil bean, garbanzo bean, cranberry seed | Protein Amount: 30 grams | Added Sweeteners: Organic stevia leaf | Other Noteworthy Nutrients: Calcium, iron, phosphorus, zinc, selenium, magnesium, molybdenum, magnesium
Who’s It For
Best for those who want a product that is noticeably sweet with just water and the highest amount of protein per serving compared to all of our picks. Also good for those who want additional ingredients to support recovery.
Why We Recommend It
If you want a protein powder that is noticeably sweet and can stand alone when mixed with water, we recommend Garden of Life SPORT Organic Plant-Based Protein Powder. This choice ranked higher in flavor and texture scores when just mixed with water.
We like that a two-scoop serving provides a high amount of protein—30 grams—from organic pea protein, sprouted beans, and cranberry seed. This blend of protein from peas, nuts, and seeds provides a good source of minerals: calcium, iron, phosphorus, zinc, selenium, manganese, and molybdenum.
It’s also worth noting this protein powder is particularly high in BCAAs—crucial building blocks of protein. While research doesn’t support taking a BCAA supplement for muscle growth, it is recommended to focus on consuming foods high in BCAA to help provide the building blocks the body needs to maintain muscle.
This protein powder gets high marks for being independently tested by not just one but two high-quality organizations—Informed Choice and NSF Certified for Sport. Like Vega Sport Protein, this choice also provides nutrients that might help to support muscle recovery and possibly help lower inflammation (though more research is needed), by including tart cherry, blueberry, turmeric, and goji berry.
Things To Consider
This has an added probiotic blend intended to help support immune health, but not everyone may want or need this. GI dietitian Suzie Finkel notes that there is currently no evidence-based probiotic supplement recommendation for the general population.
Vegan Protein Powders We Also Tested
These products were also tested but did not quite reach high enough scores to be included in our best recommendations.
Taste and Vegan Protein Powder
We tested each protein powder as a shake, simply blended with water, and also blended as a smoothie with almond milk and banana. We found the unflavored protein powders to be best added to a blender for smoothies instead of mixed into a protein shake—mainly because these choices have just one ingredient without added sweeteners, thickeners, or flavorings.
However, taste is subjective, and you may find an unflavored powder to be best used in other ways, such as in pancakes or baked goods or mixed into juice or non-dairy milk—even added to coffee in the morning. We found the flavored protein powders worked well in a shake mixed with just water, and they taste great when blended into a smoothie. They all include various types and amounts of added sweeteners, thickeners, and/or flavorings.
It is difficult to find flavored protein powders that are not sweetened with alternative sweeteners, and these options all contain stevia, monk fruit, or other calorie-free alternative sweeteners. Plant-based sweeteners such as monk fruit and stevia are likely safe in moderation, but we don’t recommend consuming them in excess. Keep in mind that taste—and sweetness—are subjective, so you might need to experiment with different options to find the one that suits you best.
How We Tested & Selected Each Vegan Protein Powder
To determine the best vegan protein powders on the market, we first taste-tested 17 top-rated protein powders. We evaluated each product for flavor, aftertaste, mouthfeel/texture, smell, and value. Each product was scored on a scale from 1 (would not recommend) to 5 (highly recommend) for each of these key categories. We took an extra step to test each product in two preparations—mixed with water alone using a shaker bottle and blended into a smoothie with almond milk and frozen banana.
Watch as We Test Vegan Protein Powders for Taste and Consistency
Then, our nutrition editors analyzed all 17 powders for nutrition and independent testing scores. Nutrition scores took into account the ingredients and nutrients provided by each protein powder. Independent testing scores looked at information provided by the manufacturer and some of the most reputable independent testing organizations, including NSF, USP, ConsumerLab.com, and USP. These scores were combined with the taste testing scores to provide an overall score that included all of these considerations.
While we took all taste ratings into consideration, we recognize taste ratings are subjective and may vary. We incorporated overall consensus for taste, aftertaste, and smell notes for each product, but we can’t guarantee everyone will reach the same conclusions (our testers’ preferences varied!).
What to Look For in a Vegan Protein Powder
Independent Testing
Many protein powders naturally contain heavy metals in trace amounts, and consumers have expressed concern about heavy metal contamination when using these supplements. However, a recent study shows that consuming one to three servings of protein powder daily is unlikely to cause adverse health effects.
Heavy metal contamination is only a concern if the amount ingested is over a certain limit. It’s also helpful to note that trace amounts of heavy metals are naturally found in many foods like whole grains, vegetables, fruits, and legumes. Choosing a vegan protein powder that has been independently tested helps ensure heavy metals do not exceed the FDA-established levels for contamination.
Ingredients and Potential Interactions
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
- Additives: When purchasing a vegan protein powder, look at the ingredients list and choose one with minimal ingredients. Take note of added sugar, artificial sweeteners, artificial colors, artificial flavorings, or gums, especially if you have intolerances. Some vegan protein powders include functional ingredients, such as herbs, probiotics, digestive enzymes, or dietary fibers, that may not be supported by adequate research and may not be suitable for some to consume. For example, some herbs may not be recommended for pregnant people and may interact with certain medications.
- Sweeteners: Alyssa Pacheco, RD from The PCOS Nutritionist recommends to pay attention to the amount of sugar in vegan protein powders. And if a vegan protein powder is low in added sugar, a powder may have artificial sweeteners. Pacheco suggests some people can tolerate these well; however, some are sensitive to artificial sweeteners and may want to limit them.
- Food allergens: If you have a food allergy, check the label of your protein powder (and protein shakes, for that matter) to make sure there is no risk of cross-contamination with an allergen during processing. Even if a powder does not contain an allergen as an ingredient, it will state if it’s made in a facility that processes other allergens. Depending on your sensitivity level, this may or may not be harmful for you. A healthcare professional can give further clarity for your needs.
Our Experts
We spoke with the following experts to get insight into who would best benefit from each vegan protein powder and what to look for.
- Autumn Rauchwerk, MS, RDN, E-RYT, co-founder of Mendinground Nutrition & Yoga
- Alyssa Pacheco, RD from The PCOS Nutritionist Alyssa
- Suzie Finkel, MS, RD, GI dietitian
Frequently Asked Questions
Are vegan protein powders as effective as whey?
Pacheco suggests vegan protein powders can help meet protein needs. However, they’re not all necessarily complete protein sources like whey protein. A blend of vegan proteins can provide an amino acid profile similar to whey.
Several studies show vegan protein powders (mostly pea, soy, and rice) can be just as effective as whey protein at promoting muscle growth and repair from exercise. However, the dosing amount, training level, training amount, and how long you take a protein powder can impact desired outcomes. In general, vegan protein powders can offer similar benefits as whey protein for muscle gains, but more research is needed for the exact types and amounts needed.
Can you drink vegan protein shakes every day?
Most people can meet their daily protein needs with or without protein powder. Those with higher protein needs, like competitive or endurance athletes, may need more help reaching their protein needs and may benefit more from protein powders.
Taking a protein shake before or after exercise is a common practice but may not always be necessary depending on when you are going to eat again. Whether you’re doing cardio or something low-impact, like yoga or strength training with weights and balance boards, it’s important to get proper nutrition both before exercise to ensure you have the energy needed to fuel your workout, and after exercise, to ensure proper recovery. Protein, carbohydrates, and electrolytes all play important roles. Rather than using the same protein powder every time, we recommend rotating other snacks before or post-workout to add variety.
Why Trust Verywell Fit
The nutrition Verywell Fit editors are Registered Dietitians with over a decade of experience diving into nutrition research and translating the science into practical applications. We carefully combed through all the results of the vegan protein powder taste tests, thoroughly researched each vegan protein powder for nutrition and third-party testing insights, and used insights from the latest nutrition research and our own experiences as a dietitians and athletes.
