Vegan Protein Powder: Everything You Really Need to Know

Protein powder is a quick and easy way to boost the amount of protein you consume. Choosing a vegan protein powder simply means the protein is plant-based (like seeds, nuts, legumes and grains) instead of animal products (such as meat, eggs and dairy).

If you’re looking for the best vegan protein powder, it’s important to know that not all protein powders are equal. Soy is the only complete vegan protein which contains all nine essential amino acids (but comes with its own problems). Other plant-based protein sources, like rice, peanuts, hemp and peas are missing at least one essential amino acid. But that doesn’t mean they’re useless and should be ignored.

To get around this tricky problem, brands such as White Wolf Nutrition and True Protein harness the powder of several plant-based proteins to create their vegan protein powders, ensuring you get all the essential amino acids you need to keep your body functioning at optimum levels.

Is vegan protein powder good for you?

Yes, vegan protein powder is good for you. A 2018 study revealed that some of the bestselling vegan protein powders contained small quantities of metals. The media jumped on this and put many people off. Vegan protein powders do contain metals, but they’re naturally present in the soil in which the ingredients grow. You can’t avoid them! As long as you use them as indicated on the packaging, vegan protein powders are healthy and perfectly safe.

Is vegan protein powder easy to digest?

Many people find vegan protein powders to be easier to digest than standard protein powders. This is because most non-vegan protein powders are made from whey — a dairy product with a milk sugar that almost everyone is at least a little intolerant to. Because of this, a lot of people find standard protein powders difficult to digest. But this isn’t the case with vegan protein powders which are significantly easier for people to digest.

The pea protein found in many of our White Wolf Nutrition and True Protein blends is naturally dairy-free, as well as gluten-free, making it great for coeliacs or anyone who struggles to properly digest gluten. Not only that, but this type of protein powder is also free from eight of the most common food allergens: tree nuts, peanuts, fish, shellfish, eggs, cow’s milk, wheat and soy. So if you’ve got a common food intolerance or allergy, you’ll still be able to take vegan protein powder — as long as it’s not peas you’re allergic to!

If you’re struggling a bit with digestion, here are some tips to help you improve your gut health.

Is vegan protein powder as good as whey?

According to a study by the Journal of the International Society of Sports Nutrition, vegan protein powder is just as efficient as whey protein powders for building and maintaining muscle.

The main reason many people believe plant-based natural protein powders to be inferior to whey protein powders is because of amino acids. As we covered in the intro, many plant proteins don’t contain all the essential amino acids, meaning they aren’t complete on their own. This is why quality brands combine several plant proteins to create vegan protein powders which are complete.

Since vegan protein powders are proven to be just as effective as whey protein powders and they’re hypoallergenic and easy for most people to digest, we think they’re even better.

Do I need vegan protein powder?

The answer to this question is all down to your lifestyle and health goals. The recommended amount of protein the average person should consume for every kg they weigh is 0.8g. (For example, if you weigh 65kg, you should be consuming 52g of protein each day — 65 x 0.8 = 52).

If you’re vegan, eating 52g of protein per day is simple without introducing plant-based protein powders.

• Breakfast: whole wheat toast with peanut butter and a banana
• Snack: almonds and soy yoghurt
• Lunch: baked potato with salad
• Dinner: tofu, bulgur and broccoli

That simple one-day meal plan provides around 65g of protein, which is more than enough for an average person.

The recommended amount of protein for someone who exercises regularly is 1.5-2g per kg of body weight. So if you weigh 80kg, you’d need 120-160g of protein each day. Without overeating, consuming this amount of protein can be a little bit trickier, which is where vegan protein powders really come into their own.

We are fortunate in Australia to have access to some of the best vegan protein powders available. If you're in a rush or simply need to up your protein intake, it's an easy fix to simply stir a scoopful of powder into a glass of plant-based milk! (If you’re one of those people who think they’re too busy for breakfast, grab yourself a vegan protein smoothie and read this!)

What is the best tasting vegan protein powder?

As good as a protein powder is, you're not going to use it if you can't stand the taste or texture. At the Bircher Bar, we’re a fussy bunch. We want a vegan protein powder that we look forward to consuming.

Not all Australian vegan protein powders tick this box. Common complaints are that many vegan protein powders have a 'fermented' and off-putting taste along with a grainy texture. On the flip-side, many of the powders that people enjoy the taste of aren't actually that good for you - often packed with fillers and numbers and sourced from some questionable suppliers. We tested a lot of different powders and spoke to many customers before settling on the brands we have.

In our experience, White Wolf Nutrition and True Protein create the healthiest and best tasting vegan protein powders available in Australia. Made from top quality ingredients, these vegan protein powders come in all kinds of incredible flavours that will leave you drooling just reading them. Not only do they taste fantastic, but they’re all complete proteins with the nine essential amino acids and naturally hypoallergenic, too.

Check out the full range from both brands below, including their other amazing vegan-friendly sports nutrition and supplement products:

Our White Wolf Nutrition Vegan Protein Powders and Aminos:

Creamy Vanilla — Naturally sweet to satisfy your cravings without any added sugar. Works great in cookie doughs and pancake batters. Find out more or buy it in our online store -> Creamy Vanilla.

Smooth Chocolate — Our most popular flavour, loved by vegans and non-vegans alike! Tastes so good you can enjoy it mixed only with water or plant milk. Find out more or buy it in our online store -> Smooth Chocolate.

Salted Caramel — The easiest way to get an incredible caramel flavour without any dairy. Ideal for making oatmeal and overnight oats taste super indulgent. Find out more or buy it in our online store -> Salted Caramel.

Iced Coffee — Perfect for caffeine addicts who want an early morning protein boost. Blend with banana and ice for a thick and creamy coffee protein hit. Find out more or buy it in our online store -> Iced Coffee.

The Vegan Sampler — A combo of smooth chocolate, salted caramel, iced coffee and creamy vanilla. A fantastic start to anyone new to the world of vegan protein powders. Find out more or buy it in our online store -> The Vegan Sampler.

Tropical Super Greens — A powerhouse of vitamins, minerals, antioxidants and amino acids designed to cleanse the body. Stir into your favourite juice or smoothie to feel instantly rejuvenated. Find out more or buy it in our online store -> Tropical Super Greens.

Passion Pineapple Amino — A quick, easy and tropical-tasting way to enhance your strength and muscle mass at any time. Simply mix into water or plant milk, shake and enjoy! Find out more or buy it in our online store -> Passion Pineapple Amino.

Strawberry Kiwi Amino — Fabulously fruity and naturally sweetened with Stevia. Mix it into water or plant milk, shake and sip before, during or after your workout. Find out more or buy it in our online store -> Strawberry Kiwi Amino.

Juicy Peach Amino — Made with an organic medicinal mushroom blend and designed to increase your power and endurance. Tastes so good you need to do no more than stir it into a glass of water or plant milk and enjoy your vegan super drink. Find out more or buy it in our online store -> Juicy Peach Amino.

Our True Protein Vegan Protein Powders & Sports Nutrition:

ZMA — A powerful combination of zinc, magnesium and vitamin B6 which provides all kinds of health benefits through best-in-class ingredients and a stellar formula. Stir into your liquid of choice and drink 30 minutes before bedtime. Available in lemon burst and pineapple flavours. Find out more or buy it in our online store -> ZMA

PRE — An uber-advanced 11-ingredient amino acid-based blend that optimises a spectrum of functions when you train through the careful selection of premium supplements. Mix into water and drink 30 minutes before a workout. Available in three flavours with or without caffeine: lemon burst, orange sensation and apple coconut. Find out more or buy it in our online store -> PRE

GREENS — Harnessing the potent benefits of natural green ingredients, this health blend combines five highly nutritious and mildly alkaline green leaf powders with delicious freeze-dried ingredients. Stir your favourite flavour (natural, lemon burst or pineapple) into your liquid of choice and enjoy any time of day. Find out more or buy it in our online store -> GREENS

GLUTAMINE — A premium pharmaceutical grade form of L-Glutamine sourced from one of the top manufacturers in Japan that sets the industry standard for flavour and purity. Blend with your favourite drink and take daily. Find out more or buy it in our online store -> GLUTAMINE

VEGAN SUPERFOOD — Made by blending Belgian pea protein, US rice protein and German pumpkin protein with nine other natural wholefoods, this effective protein powder is the best way for vegans to conveniently boost their protein intake. Mix your favourite flavour (rich chocolate or French vanilla) with your favourite drink and take 1-3 daily. Find out more or buy it in our online store -> VEGAN SUPERFOOD

RICE 80 — The only GRAS-approved brown rice protein, this vegan protein powder supports lean muscle mass growth, recovery and protein synthesis. Scoop into your favourite drink, shake and enjoy 1-3 times daily. Available in natural, rich chocolate and French vanilla. Find out more or buy it in our online store -> RICE 80

PEA 85 — Sourced from a leading Belgian manufacturer, this incredibly pure pea protein isolate boasts an exceptionally high level of protein content at 85% and is available in natural, rich chocolate and French vanilla flavours. Find out more or buy it in our online store -> PEA 85

VEGAN 85 — A complete protein made by combining pea and brown rice proteins, Vegan 85 is a superb source of protein and comes in 5 delicious flavours: natural, rich chocolate, French vanilla, organic coffee mocha and salted caramel. Find out more or buy it in our online store -> VEGAN 85

That’s a Wrap!

Whether you’re searching for the best vegan protein powder because you’re moving to a more plant-based lifestyle, you’re trying to ease digestive discomfort or for another reason entirely — it doesn’t matter. Vegan protein powders in Australia have come leaps and bounds over the past decade, giving you more variety and quality than you could ever wish for. From iced coffee flavour protein powders to superfood protein powders, we guarantee there’s a healthy, plant-based protein powder out there perfect for you and your health goals.

As always, thanks a tonne for reading. If you’ve got any questions, queries or contributions, leave your comments below!

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