Protein for Vegans

True Protein Blog Avatar Fallback reviewed by our Nutrition Team 14 July 2016

A quick guide to understanding protein alternatives for vegans

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Protein for Vegans

It’s the question meat-eaters never stop asking and the question vegans always get sick of hearing; How do you get your protein? After all there’s no way vegans can be muscular, fit and even bulky, right? Wrong.

Vegan athletes such as Ed Bauer and Torre Washington are redefining the vegan stereotype, proving that veganism doesn’t limit your health and fitness goals.

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Whilst there are many vegan protein sources such as Kale, Quinoa, Tofu, Lentils and Beans, vegans can still be faced with the convenience issue of post-workout protein availability. It is well researched that the body recovers better when it receives the nutrients it requires within 15-30 minutes post workout. Under these circumstances, Protein powder can really come in handy. Nevertheless, there are a variety of vegan protein shake alternatives, which I will discuss here.


Plant Based Alternatives

Plant based proteins are the ideal alternative for vegans, strict vegetarians and those with a lactose intolerance, who are looking to increase their protein intake for health or training.

It is important to know that while whey protein contains all of the essential amino acids the body needs, plant based proteins do not. If you are consuming large amounts of plant based proteins, we recommend using them together or in rotation to ensure you consume the full range of amino acids. If you are only having the occasional protein shake and typically rely on other sources of protein then using only one plant based protein would be fine.

There are a number of plant based proteins to choose from, with the most common being brown rice protein, pea protein, soy protein and hemp protein. True Protein has sourced high-quality pea protein, pumpkin protein and organic brown rice protein from leading global manufacturers but does not currently offer soy or hemp protein.


Pea protein isolate contains similar levels of protein per same-sized serving as whey and casein and has no cholesterol, gluten, fat or lactose. Although rich in key muscle building amino acids such as Leucine, it is deficient in Cystine.


Brown rice protein has an 80% protein content per serve and although it has a strong amino acid profile, it is deficient in the amino acid Lysine so should not be relied upon as the sole source of protein.


In Summary

There's no reason a vegan diet should limit your fitness progress. It’s good to know that whatever your particular needs, there is a protein powder that can assist you in achieving your health and fitness goals While plant based protein powder is a convenient way to supplement a whole food diet, care should be taken to ensure the body receives all of the essential amino acids it needs.



Be sure to check out True Protein Vegan85, a high quality, high protein blend of pea and brown rice protein designed for performance and weight loss.



IMPORTANT INFORMATION: all content provided here is of a general nature only and is not a substitute for individualised professional medical advice, diagnosis or treatment and reliance should not be placed on it. For personalised medical or nutrition advice, please make an appointment with your doctor, dietitian or qualified health careprofessional.