04 - 04 - 2021

Top 5 Vegetable Protein Powders

Vegetable proteins are an excellent choice for supplementation when you want to enhance your mass gain or muscle recovery, are sensitive to dairy products, when you do not consume animal-based products or simply when you want to vary your protein intake. Discover the best one and create your perfect mix!

Nicodème Germeau
Nicodème Germeau

Soy protein (80 to 90% protein)

Soy protein is the only vegetable protein that can be considered "complete" or "quality" because it contains all the essential amino acids. Moreover, its digestibility index is 0.91, which is very high. It is low in fat and high in fiber. However, in spite of its great qualities, it cannot be consumed in too large quantity, because of its content of phyto-oestrogens, considered as endocrine disruptors. It is recommended to consume a maximum of 40g of vegetable protein powders a day.

vegetable protein powder

Pea protein (about 80% protein)

Pea protein has an excellent amino acid profile and contains a good quantity of BCAA. From the legume family, it is however low in methionine and tryptophan, although it has a high lysine content. Hypoallergenic, easy to digest (index of 0.69), it does not cause bloating, a frequent side effect of vegetable proteins. It is also an excellent appetite suppressant, due to the numerous peptides it contains. It can be combined with rice protein to obtain all the essential amino acids.

Rice protein (80 to 90% protein)

Hypoallergenic, Rice protein also has a decent digestibility (index of 0.5). Its amino acid profile lacks a lot of threonine, leucine, histidine and lysine, which has a negative impact on its nutritional potential. This protein powder should be mixed with another protein rich in these various essential amino acids, such as pea protein. One of its advantages is that it is rich in nutrients: iron, magnesium, calcium, zinc, while being inexpensive.

Hemp protein (contains 50% protein)

In its concentrated form, this vegetable protein contains all the essential amino acids including BCAAs. Relatively easy to digest (index of 0.46), it is therefore of good quality. However, its disadvantage is its low protein content (50% per 100g), giving pride of place to insoluble fibers, and omegas 3 and 6.

Pumpkin seed protein (about 55% of protein)

Relatively recent, the protein of pumpkin seeds remains expensive, compared to the other proteins. However, compared to other oilseeds, pumpkin seeds are the richest in protein. In addition, this powder is rich in a host of nutrients: iron, magnesium, calcium, zinc ... These are among the main minerals essential for muscle growth and good health.

vegetable protein powder

In conclusion

The vegetable proteins contained in chickpeas, soy … are just as interesting as vegetable proteins, for a regular intake of protein. I believe you have enough info to choose the one that suits you the best. Tell me in comments your favorite 🙂But to have even more info, learn who to choose your vegan powder.
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