If you play the word association game 'vegan', you might come up with the word 'healthy' pretty quickly. “Muscular” may not be. But things can change, and they may change faster than you think. As a plant-based lifestyle becomes popular with more Americans, vegan protein powder Derived from plant raw materials such as peaRice, beans, and hemp are becoming increasingly popular for exercise recovery.

And they aren't just diluted substitutes. wheyIt will only appeal to those who abstain from consuming animal products. According to research Vegan protein can produce similar results as other types of protein. Here’s what you need to know about vegan protein powders for muscle gain.

Can you build muscle with vegan protein powder?

You can completely build muscle with vegan protein powder. research published in International Journal of Sports Medicine We found that rice and whey protein produced similar results in body composition and performance. and Pea protein has also been discovered Very effective compared to placebo (equivalent to whey).

Like whey, vegan protein contains: BCAA (Branched chain amino acids) are a category of protein building blocks that are important for muscle and heart. However, among the three BCAAs leucine It seems to be especially important for building muscle.

so, The International Society of Sports Nutrition recommends the following: Protein sources that are rich in leucine (such as whey and pea protein) and provide a balanced source of essential amino acids (EAAs).

Whey protein is famous for: complete proteinAll 9 ingredients are contained in appropriate amounts. In EAA. Most vegan protein sources are not complete on their own, but combining pea protein with other plant proteins provides A more complete amino acid profilepropose Kelly Jones, MS, RD, CSSD, LDNSports nutritionist in Newtown, Pennsylvania

To build muscle on a vegan diet, Jones recommends starting with 1.8 grams of protein per kilogram of body weight (equivalent to 2.2 pounds) per day and adding 10 percent to that figure. Why add 10%?

“The reason for this is that the bioavailability of many plant-based protein sources is lower than that of animal-based protein sources,” says Jones. This means: Slightly less digestible and absorbable. Amino acid content of plant foods compared to animal proteins.

Is vegan protein better than whey for muscle gain?

Studies have shown that vegan protein powders can be just as effective as animal-based proteins, but there is no conclusive evidence that vegan proteins are good for your health. better To pack your muscles.

Both whey protein powder and vegan protein powder provide protein to help provide energy. repair muscles After exercise. Choosing between the two largely comes down to personal preference, including dietary choices and allergies.

And no matter which protein powder you choose, don't expect it to do more than its job.

“protein shake It doesn’t matter what makes or breaks the outcome,” Jones says. “In the end, everything will come to an end. total protein “Energy intake and timing of protein intake are important.”

And there's still more to the equation.

“Eat enough calories. especially carbohydrateIt’s important to fuel your workouts and maintain high intensity during your workouts,” she adds.

However, you may find that vegan protein is better than animal protein in the following cases: whey or casein It tends to cause an upset stomach, even if you follow a vegan diet, of course.

*These statements have not been evaluated by the Food and Drug Administration (FDA). This product is not intended to diagnose, treat, cure, or prevent any disease.