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Veganes Proteinpulver im Test



  • Amino acid profile: Vegan protein powder versus whey
  • Which vegan protein powder is best?
  • How healthy is soy protein powder?
  • What does vegan protein powder dissolve best in?
  • As a vegan, should I drink protein shakes more often?
  • Conclusion: Vegan protein powder just as good as whey

For many athletes, animal proteins, for example from eggs or meat, are on the menu every day. In order to cover the increased protein requirement, a whey protein powder is also often used. Not a must, but whey is still an absolutely useful dietary supplement for optimal muscle building, as numerous studies have proven.

Almost all major supplement manufacturers now offer a vegan alternative to classic whey that does not contain any whey protein from milk. But how good are the herbal powders based on peas, hemp or rice really for building muscle? And what do vegan protein shakes taste like? We checked it!

Amino acid profile: Vegan protein powder versus whey

Animal protein generally has a higher biological value than proteins from plants because the amino acid profile is very similar to that of humans and it contains more essential (vital!) amino acids. The biological value of a protein describes how well your body can absorb a protein. The higher the biological value, the more your body can convert the protein from the food into your own protein. The fact is: Vegan protein powder has a lower biological value than whey protein.

However, this doesn’t have to deter you, because a clever combination of different vegan protein sources increases the biological value and you get all the vital protein building blocks. Therefore, plant protein sources are just as valuable for nutrition, as scientific sources show.

However, this study review has shown that younger adults in particular tend to be able to build muscle mass better by consuming animal protein. Why? The plant protein in soy and wheat (most studies are limited to this) leads to lower muscle protein synthesis (new production of proteins in the muscle cells). On the Muscle strength However, the protein source has no influence.

Even if there are differences between whey and vegan protein powder, it has to be honestly said that these hardly play a role for recreational athletes. You can definitely support muscle building efficiently with both variants.

A high-quality protein powder does not necessarily have to be made from whey or casein (both are components of milk protein). We’ll tell you here which vegan alternative made from peas, hemp, rice or soy is best for you.

Which vegan protein powder is best?

Among the most common variants, protein powder made from rice wins – it contains 80 percent protein and has a biological value of 83, which is also impressive. Protein powders based on soy and peas also contain around 80 percent protein, while protein powder made from hemp contains around 50 percent protein. Since the latter contains more carbohydrates than the competition, hemp protein is the quickest way to build mass.

1. Travel protein

To produce rice protein, the protein contained in the rice grains is extracted. Brown rice is usually used for this, which contains more protein compared to white rice. Compared to other protein sources, rice has a high proportion of essential amino acids that the body cannot produce itself. A study that compared rice protein with whey confirmed that it was just as effective, with the advice that you should pay attention to a sufficient dose. As a pure powder, however, it tastes slightly bitter and floury, so a multi-component protein in which rice protein has been combined with other vegetable protein sources is recommended.

2. Pea protein

The amino acid profile of pea protein is impressive. It contains high amounts of the amino acids lysine and arginine. According to studies, it can easily compete with whey in terms of effectiveness. Another advantage are the minerals it contains, such as iron, zinc, calcium or potassium. The nutrients in pea protein are scientifically proven to have a positive effect on blood pressure and cholesterol levels. The only negative point is the sandy consistency, which unfortunately most pea-based protein powders have.

3. Hanfprotein

Hemp protein definitely impresses with its good biological value. The seeds themselves provide a reasonable amount of protein, but this can be increased significantly when made into protein powder. According to the study, this can then be implemented extremely efficiently by the body.

In addition to protein, hemp protein provides an optimal fatty acid pattern because it contains many anti-inflammatory omega-3 fatty acids, including alpha-linolenic acid (ALA). This fatty acid, which is an important building block of cell membranes, ensures, among other things, the development and function of the brain.

Hemp protein powder also still contains a lot of healthy fiber. The taste is slightly nutty and takes some getting used to at first for many people.

4. Multi-component powder, the ideal combination of different protein sources

The multi-component protein powder is a mixture of different vegetable protein sources. The aim of the mixtures is to provide many different, essential amino acids and thus combine the advantages of the individual vegan protein sources. Multicomponent protein therefore has the highest biological value.

How healthy is soy protein powder?

The topic of “soy” has been hotly debated in recent years – and heavily criticized. Why? Soy contains so-called isoflavones. These are secondary plant substances that are also known as phytoestrogens because their chemical structure is similar to the female sex hormone estrogen. This gave rise to a rumor that men grow man breasts by consuming soy protein. Doctors then speak of gynecomastia – and that really helps against it!

As a rule, however, no man has to be afraid of double D. When consumed normally, studies have not observed any negative effects on male hormone levels and all associated factors such as breast growth, sperm quality or fertility.

Vegan protein also comes in many different flavors

It’s also worth looking at this topic in a more differentiated way: A distinction is made between soy protein concentrate, which contains around 70 percent protein, and soy protein isolate, which contains at least 90 percent protein. Both are created during the manufacturing process from the soybean to the powder. While concentrate is considered the “safe” part, the isolate is repeatedly suspected of promoting menopausal symptoms in women and breast growth in men.

If effects were observed, then only when soy consumption was extremely high. However, these studies are in the minority. The Federal Institute for Risk Assessment classifies such observations as “insufficiently scientifically proven”. This is also supported by other studies that have not observed anything of the sort. Instead, there is even evidence that soy (protein) has a positive effect on heart health. However, this still needs to be better scientifically substantiated.

This means: As long as you overdo it with the dose, soy protein is absolutely harmless.

What does vegan protein powder dissolve best in?

You can mix your vegan protein powder in a shaker with water, soy, almond or oat milk – depending on what you like best. Alternatively, you can mix it into your muesli or add it to a smoothie. Just keep in mind that milk and milk alternatives contain additional calories and carbohydrates. Here you can find out which plant milk has the highest protein content.

As a vegan, should I drink protein shakes more often?

In general, with a vegan diet you don’t have to worry about not being able to meet your protein needs. Plant-based foods like lentils, chickpeas, oatmeal, or peanuts provide pretty amazing amounts of protein. Instead of just paying attention to the amount of protein, it’s more about the entire amino acid profile.

Studies have shown that by eating a varied vegan diet and combining different protein sources, you can absorb all the essential amino acids every day.

Conclusion: Vegan protein powder just as good as whey

Thanks to the smart combination of different vegan protein sources, plant-based protein powder has a high quality, similar to whey protein. Just try out which powder you like best. A multi-component protein is definitely a good choice.


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