Best Plant-Based Protein Sources for Fitness Enthusiasts

Are you looking to boost your fitness routine with more plant-based protein? Whether you're new to a plant-based diet or simply looking to optimise your protein intake for muscle recovery and growth, we’ve got you covered. Here, we’ll answer the most frequently asked questions about plant-based protein and how you can use it effectively to support your fitness goals.

Can I Get Enough Protein on a Vegan Diet?

A common question for those new to a plant-based diet is whether they can get enough protein. The answer is yes, you absolutely can. By incorporating a variety of plant-based protein sources into your meals, you can easily meet your daily protein needs. In fact, many plant-based foods are rich in protein, and with the wide availability of plant-based protein powders, it's easier than ever to hit your protein targets. If you're active or involved in strength training, supplementing with a protein powder can ensure you get the necessary protein for muscle repair and growth.

The trick here, as with most dietary changes is planning appropriately. For many people planning appropriately means means taking the time to prep meals and create a shopping list that includes a variety of protein-rich plant foods, such as beans, pulses, nuts, seeds and whole grains. This ensures you have the necessary ingredients on hand to make balanced meals throughout the week. 

What Are the Best Plant-Based Protein Sources?

If you're following a plant-based diet, you may wonder where to get high-quality protein. Fortunately, there are plenty of protein-packed plant-based foods! Take a look at our infographic below for a quick rundown.

Is Plant-Based Protein as Effective as Animal Protein for Muscle Growth?

Another common question is whether plant-based protein is as effective as animal protein for building muscle. The answer is emphatically yes! This does come with a slight caveat, though. You can absolutely build muscle using plant-based sources of protein, but a small amount of planning is needed to ensure you're eating complete proteins.

Complete proteins are those that contain all nine essential amino acids. Animal protein is generally considered better than plant protein for building muscle because of its higher levels of amino acids and easier digestibility. However, by ensuring your plant-based protein sources form complete proteins, you can optimise the availability of the protein in your diet, making it as effective for muscle growth as animal-derived protein.

How to Create Complete Proteins on a Plant-Based Diet

Here are a few easy ways to incorporate complete protein combinations into your diet:

• Rice and beans - a classic combination that provides all the essential amino acids.
• Peanut butter on wholegrain bread - a quick, tasty snack that offers a full protein profile.
• Lentils and quinoa - this fibre-rich meal offers a balanced and complete amino acid spectrum.
• Hummus with pitta - the amino acid profiles combine to make a protein-rich meal.

By mixing and matching these foods, you can ensure you're getting complete protein on a plant-based diet. Other examples include black beans with corn tortillas, chickpeas with brown rice, tofu stir-fried with broccoli and sesame seeds, buckwheat noodles with tempeh, or hummus with wholegrain crackers.

Plant-Based Protein Powders: Are They Complete Proteins?

When it comes to plant-based protein powders, not all of them are complete proteins. Pea protein and fava bean protein are not complete on their own but are often blended with other sources to ensure a full amino acid profile. Hemp protein, on the other hand, is a complete protein and contains all essential amino acids.

Incorporating a variety of plant-based proteins, including hemp, pea, and fava bean protein powders, can help ensure you're consuming complete proteins, especially if you're using them to support fitness goals or muscle recovery. To make pea or fava bean powders into complete proteins, try pairing them with other foods rich in complementary amino acids. For example, you could mix pea protein into a smoothie made with oat milk or almond milk. Adding coconut yoghurt, chia seeds, or hemp seeds to a fava bean protein shake will also help round out the amino acid profile, ensuring you're getting a complete protein.

By mixing various plant-based proteins throughout your meals, you can easily create complete proteins that meet your nutritional needs, whether you're looking to build muscle or maintain a balanced diet. Research has shown that plant-based protein supplements can be just as effective as animal proteins in supporting muscle recovery and growth, provided they are consumed in sufficient quantities (Source: Journal of the International Society of Sports Nutrition).

How Much Protein Do You Need on a Plant-Based Diet?

The amount of protein you need depends on your activity level, body weight, and fitness goals. According to the British Nutrition Foundation, the recommended daily intake of protein is 0.75g per kilogram of body weight for the average adult. However, for individuals who are more active or looking to build muscle, aim for 1.2-2g of protein per kilogram of body weight.

For example, if you weigh 70kg and are working out regularly, you should aim for 84g-140g of protein per day to support muscle repair and growth.

What Are the Best Plant-Based Protein Powders?

When choosing a plant-based protein powder, it’s best to opt for those made with a blend of different protein sources. This ensures you're getting a complete amino acid profile. Some of the most popular options include:

• Pea protein: Rich in branched-chain amino acids (BCAAs), which are vital for muscle recovery.
• Rice protein: A hypoallergenic option that is easy to digest.
• Hemp protein: A complete protein on its own. Contains omega-3 fatty acids and is a good source of fibre.

We offer a range of high-quality plant-based protein powders in our store, including Pulsin Hemp Protein Blend and the Nuzest range of clean protein powders, which are perfect for supporting your post-workout recovery.

To wrap up...

As plant-based diets become increasingly popular, there’s no reason why fitness enthusiasts can’t thrive on plant-based protein. From lentils and chickpeas to top-tier plant-based protein powders, there are plenty of ways to fuel your workouts and meet your protein goals.

So, if you're looking to enhance your protein intake with high-quality plant-based protein, take a look at our collection of vegan protein powders to fuel your fitness the plant-powered way!