Vegan proteins

Plant-based protein powder for training and everyday life. Multi-component formulas made from peas, rice and field beans with a complete amino acid profile and specifically supplemented EAAs. For your post-workout shake, for porridge in the morning, for baked dough on Sundays.

What is vegan protein powder?

A vegan protein powder contains only plant protein. No milk, no eggs, no honey. Vegan protein comes from four plant families: pulses (peas, soybeans, field beans, lentils), cereals and pseudo-cereals (rice, oats, quinoa), nuts and seeds.

Important for the label: "vegan" does not automatically mean "soy-free". If you want to avoid soy, check the list of ingredients for pea, rice or field bean-based products. Plant proteins are generally lactose-free, as they come exclusively from plant sources.

Pulses make up the largest proportion. They provide a high protein content, fiber and phytochemicals. Rice protein and cereal proteins complete the profile where pulses lack building blocks. Modern assessments work with the DIAAS value (the FAO standard since 2013) instead of the older biological value. A more accurate measure of actual usability.

Plant-based protein sources at a glance

Pea, rice, field bean, soy and hemp together cover the majority of the vegan powder market. Each source has strengths and blind spots in the amino acid profile, which is why manufacturers today mainly work with multi-component formulations.

Rice protein is high in methionine but low in lysine. Pulses are high in lysine and low in methionine. Hand in hand, they completely cover the essential amino acid spectrum.

Pea, rice, field bean. This three-source base is the backbone of modern multi-component powders. Some recipes also add free essential amino acids (EAAs in isolated form, e.g. L-lysine or L-leucine) so that the DIAAS value of plant-based powders approaches that of animal protein.

This is what the selection looks like:

Three sources, targeted EAA supplementation and no soy in the formula: this combination can only be found in one powder in the selection.

If you want to consistently avoid soy

A soy allergy affects around 0.5% of adults in Germany, a sensitivity significantly more. If you want to avoid the allergen, check the list of ingredients: frequent references are "soy protein isolate", "lecithin (soy)" or "may contain traces".

This selection offers a consistently soy-free multi-component powder: No Milk with a broad bean and pea/rice base. Neither as protein isolate nor as lecithin in the recipe. Other powders carry a trace indication due to the risk of contamination during production.

Taste, consistency and solubility

Sandy texture. Earthy aftertaste. Lumps at the bottom of the shaker. Three old prejudices that modern pea and rice protein isolates have largely shed.

The isolate process is responsible for this: Fat and carbohydrates are filtered out of the raw material until almost pure protein remains. The result: a creamier consistency, better solubility in water and plant-based drinks, less sandy impression on the palate. Vanilla and chocolate flavors cover the classic requirements, while fruit and coffee profiles cater to more intense preferences.

The recipes differ when it comes to sweetening. Most of the powders in the selection use sucralose, a low-calorie sweetener. One variant uses only steviol glycosides from the stevia leaf. Those who prefer a natural sweetening option will find it in the PEAK Vegan Protein Isolate. It is also worth taking a look at the ingredients for other allergens or additives.

In practice: one spoonful of powder, 200 to 250 ml of liquid, five seconds of shake. For a particularly smooth consistency, use an oat or almond drink instead of water.

Everyday use and portion size

One scoop of powder provides as much protein as a cup of cooked lentils. Preparation: one minute instead of half an hour. A standard portion is 30 g, about one heaped scoop. With 250 ml of plant drink in the shaker and five seconds of shaking, the protein portion is ready. The protein yield varies depending on the powder in this selection, typically between 19 and 24 g.

Water keeps the shake low in calories; a plant-based drink made from oats, almonds or soy ensures a creamier texture and provides additional minerals. Some powders dissolve with a spoon even without a shaker, others need a few seconds more agitation.

The powder also works in baking: protein pancakes, protein muffins, energy balls. The fine grinding ensures that doughs do not become dry. Some sweeteners change their properties at very high baking temperatures, so it is worth taking a look at the powder's sweetener list if you bake regularly.

Vegan proteins and muscle building

Athletes double their protein requirement compared to the DGE standard. The DGE recommends 0.8 g per kilogram of body weight for healthy adults without sport; sports science associations estimate 1.6 to 2.0 g for intensive strength and endurance training. At a body weight of 75 kg, this corresponds to a daily protein requirement of 120 to 150 g.

Protein contributes to maintaining and increasing muscle mass. This statement applies to protein sources in general, regardless of animal or plant origin. The amino acid composition is decisive for muscle utilization.

Modern vegan multi-component powders provide a balanced amount of L-leucine per serving. Regular distribution throughout the day is important: two to three medium portions are more effective than a single large portion in the evening.

How do you cover 100 g of protein purely vegan?

You need a plan that fits in with your training routine. This is what an example training day looks like:

Total: around 107 g protein. A rule of thumb in sports science: each main meal provides around 25 to 30 g of protein, a proven value for a continuous supply of amino acids. Plant sources complement each other in the amino acid profile: pulses plus cereals or a multi-component powder cover the amino acid gaps of a single source. If you train intensively, supplement with a portion of powder after the last set. The anabolic window is wider than the much-cited 30 minutes and spans several hours.

For a higher demand profile (intensive strength or endurance training), the plan is scaled over more meals, not larger portions. Four to five meals every three to four hours keep the amino acid level constant. Specifically: 40 g of powder in the breakfast shake instead of 30 g, a second shake portion before going to bed, larger portions of tofu or tempeh in the evening. If you prefer a soy-free option, replace the soy yoghurt with a second legume-based main meal (chickpea pasta, lentil Bolognese).