The Benefits of a Plant-Based Protein Blend (Even if You're Not Vegan)

Last Updated: October 24, 2025

A high-quality, plant-based protein blend offers significant wellness benefits for everyone, not just those following a vegan or vegetarian diet. By combining multiple plant sources, these blends provide a complete amino acid profile to support muscle repair, while also delivering unique advantages like improved digestion, increased dietary fibre, and a broader spectrum of micronutrients. They are an excellent way to diversify your protein intake and support your overall health, working alongside other protein sources in your diet.

Why Should I Consider a Plant Protein Blend?

Thinking of plant protein as an "either/or" choice against whey is a common mistake. The reality is that adding a plant-based blend to your routine can be a powerful "and" strategy for amplifying your overall health.

For the health-conscious Australian, diversifying your nutrition is key. While whey proteins, like our True Protein WPI 90, are exceptional for rapid muscle recovery, plant proteins bring a host of different, complementary benefits to the table. They are not just a substitute; for many, they are a strategic addition to enhance gut health, increase satiety, and ensure a rich, varied nutrient intake.

What Makes a Plant Protein Blend "Complete"?

One of the oldest concerns about plant protein was whether it could be "complete." A complete protein is one that contains all nine essential amino acids (EAAs) that your body cannot produce on its own. These EAAs are the non-negotiable building blocks for repairing muscle, supporting your immune system, and producing vital enzymes.

While many single plant sources (like rice) are low in one EAA (like lysine), modern blends solve this perfectly. By combining complementary proteins, such as pea protein and brown rice protein, we create a synergistic blend. This combination results in a robust, complete amino acid profile that is highly bioavailable and just as effective as animal protein for supporting muscle protein synthesis.

What Are the Key Benefits of Diversifying My Protein Intake?

Introducing a plant-based protein blend, even just a few times a week, can deliver unique benefits that other protein sources don't.

1. It's Excellent for Your Gut Health

This is perhaps the most significant benefit for the non-vegan. Plant-based proteins are naturally high in fibre and prebiotics. A high-fibre diet is fundamental to fostering a healthy gut microbiome—the ecosystem of bacteria in your digestive system that influences everything from immunity to mood. Many Australians struggle to meet the recommended daily fibre intake of 25g for women and 30g for men, and a plant protein shake is an incredibly easy way to help bridge that gap.

2. It Boosts Your Micronutrient & Fibre Intake

Unlike isolated animal proteins, plant proteins are packed with a wider array of vitamins, minerals, and antioxidants. For example, pea protein is a rich source of iron, while rice protein contains beneficial B vitamins. This "whole food" nature means you're getting more than just protein; you're getting broad nutritional support that contributes to your energy levels and overall vitality.

3. It Can Help Manage Digestion & Food Sensitivities

Even if you aren't fully lactose intolerant, many people find that relying exclusively on dairy-based proteins can sometimes lead to digestive discomfort or bloating. A plant-based protein is naturally free from lactose and other common allergens. Incorporating a high-quality, smooth-blending plant protein into your rotation can promote better overall gut comfort without sacrificing your protein goals.

4. It's a Sustainable, Earth-Friendly Choice

Making a positive impact on the planet is a key part of total wellness. Plant-based proteins generally require significantly less water and land to produce and have a much smaller carbon footprint than animal-based proteins. Adding a plant protein to your routine is a simple, powerful way to contribute to a more sustainable food system in Australia.

How Do I Choose a High-Quality Plant Protein?

Not all plant proteins are created equal. Many on the market are gritty, taste "earthy," or use artificial sweeteners that can irritate the gut—defeating the purpose.

When choosing a blend, look for:

• A Complete Profile: A blend of plant proteins is the gold standard for a complete EAA profile.

• No "Nasties": Avoid artificial sweeteners, fillers, and gums. Look for all-natural ingredients.

• Trusted Sourcing: Choose a brand that is transparent about its sourcing and manufacturing, like True Protein.

Our True Protein Plant Protein was developed to solve these problems. It uses a premium blend of Australian-grown faba bean, yellow pea, and organic pumpkin seed proteins, creating a complete protein source with an exceptionally smooth, creamy texture. It's 100% natural, and specifically designed to be easy to digest and delicious, making it the perfect addition to any diet.

How Can I Use Plant Protein if I Already Use Whey?

This is where the "flexitarian" or "Lifestyle User" can truly optimise their nutrition. You don't have to choose. Many elite athletes and health experts use a "stacking" or "cycling" approach:

• For Your Smoothie: Use True Protein Plant Protein in your morning or midday smoothie. The added fibre will increase satiety (keeping you fuller for longer) and feed your gut microbiome.

• For Post-Workout Recovery: Stick with a fast-absorbing whey like True Protein WPI90 or WPC80 immediately after an intense training session for rapid amino acid delivery to your muscles.

By using both, you get the rapid recovery benefits of whey and the gut health and micronutrient benefits of plants.

Key Takeaways

• It's Not All or Nothing: Plant protein blends are a powerful addition to any diet, not just a replacement for whey.

• Complete Protein Source: Modern blends (like pea + rice) provide all nine essential amino acids needed for muscle repair and growth.

• Boosts Gut Health: A key benefit is the high fibre content, which supports a healthy gut microbiome and aids digestion.

• Rich in Micronutrients: Plant proteins deliver a wider array of vitamins, minerals, and antioxidants than isolated animal proteins.

• Easy to Digest: For those who experience bloating with dairy, a high-quality plant blend is an excellent, gentle alternative.

• Choose Wisely: Opt for a high-quality, all-natural blend like True Protein Plant Protein to ensure a smooth texture and complete EAA profile.

Frequently Asked Questions

Is plant protein as effective as whey protein for building muscle?

Yes. When a plant protein blend is formulated to be "complete" (containing all nine essential amino acids), research shows it is just as effective as whey protein for promoting muscle thickness and strength gains when consumed as part of a proper training and nutrition plan.

Will plant protein make me bloated?

Lower-quality plant proteins that contain artificial sweeteners, gums, or fillers can cause bloating. However, a high-quality, natural, and finely milled blend like True Protein Plant Protein is specifically designed to be easy to digest and should actually reduce digestive discomfort for many users, especially those sensitive to lactose.

What does the True Protein Plant Protein blend taste like?

Our True Protein Plant Protein is renowned for its smooth, creamy texture and delicious, natural flavours. We've worked hard to eliminate the gritty or "earthy" taste often associated with plant proteins, creating a product that mixes perfectly with water, milk, or in a smoothie.

References

1. Australian Government Department of Health and Aged Care. (n.d.). Nutrients. Retrieved from https.://www.health.gov.au/topics/food-and-nutrition/about-nutrition/nutrients

2. Banaszek, A., et al. (2019). The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training (HIFT). Sports, 7(1), 12. https://doi.org/10.3390/sports7010012