{"id":8664,"date":"2024-11-22T09:29:21","date_gmt":"2024-11-22T16:29:21","guid":{"rendered":"https:\/\/howtobefit.com\/coach-blog\/?p=8664"},"modified":"2025-09-12T09:30:35","modified_gmt":"2025-09-12T15:30:35","slug":"does-vegan-protein-powder-build-muscle","status":"publish","type":"post","link":"https:\/\/howtobefit.com\/coach-blog\/2024\/11\/22\/does-vegan-protein-powder-build-muscle\/","title":{"rendered":"Does Vegan Protein Powder Build Muscle?"},"content":{"rendered":"

Vegan protein powder builds muscle and pea protein has also been found to be quite effective versus a placebo and on par with whey. To learn more about building muscle with vegan protein powders scroll down to read the BODi Blog post from Michael Martin<\/a>.<\/p>\n

\"Vegan<\/p>\n

Play a game of word association with \u201cvegan,\u201d and \u201chealthy\u201d might come up rather quickly. \u201cMuscular\u201d might not. But that could change \u2014 and sooner than you might think. As plant-based lifestyles catch on for more Americans,\u00a0vegan protein powders<\/a>\u00a0derived from plant sources such as\u00a0peas<\/a>, rice, soy, and hemp have become increasingly popular for workout recovery.<\/p>\n

And they\u2019re not just watered-down substitutes for\u00a0whey<\/a>, appealing only to those who abstain from eating animal products.\u00a0Research has shown<\/a>\u00a0that vegan protein can produce results similar to other types of protein. Here\u2019s what you should know about vegan protein powder for muscle gain.<\/p>\n

Can You Build Muscle With Vegan Protein Powder?<\/h2>\n

You can totally build muscle with vegan protein powder.\u00a0A study<\/a>\u00a0published in the\u00a0Journal of the International Society of Sports Medicine<\/em>\u00a0found that rice and whey protein yielded similar outcomes for body composition and performance. And\u00a0pea protein has also been found<\/a>\u00a0to be quite effective versus a placebo (and on par with whey).<\/p>\n

Just like whey, vegan protein can contain\u00a0BCAAs<\/a>\u00a0(branched-chain amino acids), a category of protein building blocks that are important for muscles and the heart. Among the three BCAAs, however,\u00a0leucine<\/a>\u00a0appears to be particularly important for building muscle.<\/p>\n

As such, the\u00a0International Society of Sports Nutrition recommends<\/a>\u00a0protein sources that are rich in leucine (like whey and pea protein) and that provide a balanced array of essential amino acids (EAAs).<\/p>\n

Whey protein is renowned for being a\u00a0complete protein<\/a>, containing adequate amounts of all nine\u00a0EAAs<\/a>. And while most vegan protein sources aren\u2019t complete by themselves, you can combine pea protein with other plant-based proteins for\u00a0a more complete amino acid profile<\/a>, suggests\u00a0Kelly Jones, MS, RD, CSSD, LDN<\/a>, a board-certified sports dietitian in Newtown, Pennsylvania<\/p>\n

To build muscle on a vegan diet, Jones recommends starting with 1.8 grams of protein per kg (equal to 2.2 pounds) of your weight in protein per day and adding 10 percent to that number in grams. Why add 10 percent?<\/p>\n

\u201cThat\u2019s because the bioavailability of many plant protein sources is lower than animal sources,\u201d says Jones. This means\u00a0you may digest and absorb slightly less<\/a>\u00a0of a plant food\u2019s amino acid content compared to animal protein.<\/p>\n

Does Vegan Protein Work Better Than Whey for Muscle Gain?<\/h2>\n

\"woman<\/p>\n

Although studies suggest that vegan protein powder can be just as effective as animal protein, there isn\u2019t conclusive evidence that vegan protein is\u00a0better<\/em>\u00a0for packing on muscle.<\/p>\n

Both whey and vegan protein powders provide protein to help you refuel and\u00a0repair muscle<\/a>\u00a0after a workout. When choosing between them, it\u2019s mostly about personal preference, including dietary choices and allergies.<\/p>\n

And no matter which protein powder you choose, don\u2019t expect it to do more than its share of the work.<\/p>\n

\u201cProtein shakes<\/a>\u00a0won\u2019t be what make or break your results,\u201d says Jones. \u201cAt the end of the day, it\u2019s all going to come down to\u00a0total protein<\/a>\u00a0and energy intake, as well as the timing of your protein intake.\u201d<\/p>\n

And there\u2019s still more to the equation.<\/p>\n

\u201cEating enough calories, especially from\u00a0carbohydrates<\/a>, is important to fuel your exercise and maintain a high intensity during workouts,\u201d she adds.<\/p>\n

But you might find vegan protein superior to animal protein if\u00a0whey<\/a>\u00a0or\u00a0casein<\/a>\u00a0tend to upset your stomach and, of course, if you\u2019re following a vegan diet.<\/p>\n

 <\/p>\n

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.<\/em><\/p>\n

<\/div>","protected":false},"excerpt":{"rendered":"

Vegan protein powder builds muscle and pea protein has also been found to be quite effective versus a placebo and on par with whey. To learn more about building muscle with vegan protein powders scroll down to read the BODi Blog post from Michael Martin. Play a game of word association with \u201cvegan,\u201d and \u201chealthy\u201d […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[2223,1085,918],"tags":[],"class_list":["post-8664","post","type-post","status-publish","format-standard","category-strength-training","category-nutrition-and-recovery","category-healthy-aging","czr-hentry"],"yoast_head":"\nDoes Vegan Protein Powder Build Muscle? - Fitness, Strength and Wellness for Real Life<\/title>\n<meta name=\"description\" content=\"Vegan protein powder builds muscle and pea protein has also been found to be quite effective versus a placebo and on par with whey\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/howtobefit.com\/coach-blog\/2024\/11\/22\/does-vegan-protein-powder-build-muscle\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Does Vegan Protein Powder Build Muscle? 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