What is the BEST Vegan Protein Powder? | Soy vs Rice vs Pea

What is the BEST Vegan Protein Powder? | Soy vs Rice vs Pea


I talk about protein a lot around here, and
I feel that I haven’t yet justifiably cover protein discussion for my wonderful folks
that aren’t as privy to animal consumption. For the sake of helping as many people as
I can, it’s only right that I do my best to provide objective information on plant-based
supplements. But I do want to preface this video with the
disclaimer that I personally have no experience with vegan supplements. Because of this, I will be relying quite heavily
on external research and other protein-based information. With that in mind, let’s talk about the
best vegan-based protein powders. First, let’s cover what exactly we need
in a good protein supplement. Other than simply the total protein per serving,
there are two factors often considered as crucial to a protein supplement’s effectiveness:
Its biological value and its amino acid profile. First, biological value. In short, biological value is the measurement
of a protein’s value based on its level of absorbability. This is commonly measured through nitrogen
balance. Now, the entire essence of biological values
and nitrogen balance is quite complicated and this is, at best, a very very big simplification. But the most important thing to understand
here is that the more our body can absorb a protein, the more it can be used to make
bodily proteins. Now, amino acid profile. This factor is more straightforward. It’s simply a protein’s composition of
amino acids, aka the body’s building blocks. For this, our interest is to consume proteins
that contain amino acids that our body itself cannot make. These are known as essential amino acids. Protein sources that contain all essential
amino acids are known as a complete protein. For fitness goals, we probably want more of
the essential amino acids that helps build muscle known as branched-chain amino acids,
aka BCAAs. More specifically, the BCAA leucine is of
greatest paramount for its role in muscle protein synthesis. Now, taking these things into consideration,
what would then be the best vegan protein supplement? In all honesty, the three most popular vegan
supplements, soy, pea, and rice proteins, all can be very effective. Based on the current scientific literature,
all have shown to increase markers of muscle growth quite effectively, at times even as
great as the arguably best protein supplement known as dairy whey protein. There is a caveat though. When studies do pit these plant-based protein
powders against whey protein, it always has to be a large serving. This is due to its relatively lower leucine
content, that muscle building BCAA we talked about. Whey protein is far and away much more leucine-dense. Some studies show that one needs as much as
50 grams of plant-based protein versus half that in whey in order to reach similar leucine
thresholds. But if we disregard its comparison to whey,
how do these vegan powders stack up to one another? When considering biological value and amino
acid profile, out of three most studied plant-based powders, SOY is perhaps the best option. Soy has the highest digestibility rate out
of all plant proteins and also a decent amount of all essential amino acids, although only
middle-of-the-road in terms of leucine content. The only area it might be lacking is in the
essential amino acid methionine. Overall though, its robust profile and absorbability
makes it stand slightly above its other plant-based counterparts. But… this is only in terms of protein sources
in ISOLATION. Things change a bit when we introduce protein
BLENDS to the argument. In this matter, the mixture of 70% pea plus
30% rice protein is the best option. With this blend, you’re once again getting
all the essential amino acids but with leucine yields greater than soy in isolation. More importantly, pea and rice make up for
each other in places they each lack. Pea is poor in methionine like soy but high
in the amino acid lysine. Rice, on the other hand, is low in lysine
but have moderate amounts of methionine. Thus, 70/30 pea to rice mix yields perhaps
the best amino acid profile one can get from plant-based proteins which arguably makes
it the BEST protein powder supplement for vegans. But again, to be frank, any of these vegan
supplement powders CAN work fine, as long as you’re treating them as how they’re
supposed to be treated – as supplements. The goal is still to aim on getting most of
your protein and nutrients from whole food sources. And only if there are gaps to fill, then any
of these protein powders should work just fine. Perhaps other factors like flavoring, allergies,
and GMO sentiments would dictate your choice more so than the subtle differences in the
“completeness” of each protein. Ultimately, you should enjoy the one that
you… enjoy! And also, let me know what that is in the
comments. Are you a single plant-protein kind of person
or do you appreciate a blend? Let me know! If you enjoyed this video, please give it
an amino thumbs up and share it with your vegan-loving friends. As always, thank you for watching and… GET YOUR PROTEIN!

100 Replies to “What is the BEST Vegan Protein Powder? | Soy vs Rice vs Pea

  1. I tried pea proteins once, because I found some very cheap one. The main thing I would have to say is that it gets very thick when mixed with water and it's not convenient: you almost have to take your time to chew it like a proper solid meal and it's heavy on the stomach. And then, after that, you still have the problem that it's hard to digest: I don't know about bio-availability (I'm actually a bit sceptical with the bioavailability arguments) but what I do know is that I could feel it on my stomach for a long time.
    For an omnivore, convenience is by far the number one good reason to use protein powder instead of solid food (maybe not for vegan, because cutting on a vegan diet without powders would require an insane amount of cardio).

  2. Go to bulk supplements and get Pea Protein. Cheap as dirt, dairy free obviously (most importantly for me) and it really doesn’t taste that bad, especially when you get used to it. I bought 5kgs worth (165 servings) for ~$90-100). Deflee worth it

  3. Totally agree with soy being the best. Not only does it have the complete amino acid profile etc. but it raises IGF1 hormone even more than protein from animal sources like whey etc.
    and IGF1 is the hormone that makes your muscles and bones grow. For example we know that HGH is responsible for growth .. well not really because the body can’t use HGH for growth. HGH is needed for the making of IGF1 in the liver and that hormone is used for bone and muscle growth.
    And every plant is low in methionine which is good because methionine is linked to cancer and aging. Low methionine diets are critical for those who have cancer and who don’t want to develop one.

  4. Great video! I’m surprised you didn’t compare the average protein per calories content as well, could have been interesting to add 🙂

  5. Soy is also very good if you are trying lose weight, because soy keeps hunger at bay for a long time. And yes, it makes you have extra farts. And no, you will not lose your man-powers, if you have a soy shake a day.

    From protein we are formed.

  6. Thanks for this video! I am allergic to rice (confirmed by testing) and I don’t digest whey well. I use Naked Pea protein powder.

  7. I hate vegans who lie to people saying that animals lead to cancer,diabetes i mean wtf all my grandparents were eating both meat and plants and the funny thing is 2000s are the times people have the most sicknesses it's not either animals or plants bad for you there's a reason why god created all of them if you wanna be healthy then look at the dose not the source

  8. hey legend, just watched game changers just wondering for your personal opinion on it as I really respect your opinion as most of my gym information comes from you. Thanks

  9. I go for pea.
    I'm not comfortable with soy and rice protein tastes bad. Also for I'm already consuming enough rice&oat so why not add something you don't usually eat 🙂

  10. Thank you for such a thorough report. I consume Hemp Protein for its Amino Acid profile. Also , Buckwheat mixed with other grains has a complete protein profile.

  11. Vegan Protein Powder is FAR MORE superior than Animal-based Protein Powder… For the very fact that 95% of animal-based protein powder (whey, albumin, casein, etc.) are mostly just by-products, code-name for WASTE… they were sourced from questionable, highly toxic factories… they were sourced specifically and intentionally to create the protein powder… Vegan Protein Powder sources were specifically sourced to create the powder… best Vegan Protein are ones which are blends of one or more plant source (rice, pea, hemp, etc).

  12. It is true that some proteins increase muscle protein synthesis better than others, but research also shows us that what’s really important is the amount of protein you eat in a day.
    In conclusion if you are eating enough protein in a day you are gonna hit every single amino acids you need to build muscle optimally by default wether you are consuming it from animal sources or plant sources.

  13. thanks for focusing on vegan protein. i understand that research may be lacking, but there is more to vegan protein than just rice, soy and pea. i use a blend of pea, faba bean, soy, hemp and sunflower protein made by theproteinworks (europe) and it is the best ive tried so far. i admit i dont know the ratio tho, they dont say on the packaging..

  14. Huel works well for me. Had it for 4 months. Lost fat and gained muscle, even when I thought I was past that ability point in my fitness

  15. What about broccoli protein? I had a mix of pea & broccoli but the smell was an odor like farts, the smell itself made it hard to drink, had to throw it away…

  16. But the bio availability bio this completely crap you what he can do nothing with it because of the anti-nutrients

  17. Thanks PF!
    I'm hearing more noise about collagen supplementation. Know nothing about this. Consider exploring this in future video??? Thanks!

  18. I have been mixing pea and brown rice protein 50/50 for a few years and the results have been just as good as when I was using whey. I also have zero bloat. Here are some simple recipes so it doesn't taste like shit:

    Shake one:
    vegan protein, 1 tbsp cocoa powder, 1 tbsp honey

    Shake two
    vegan protein, 100g frozen berries

    Shake Three:
    vegan protein, 1 very ripe frozen banana so it is nice and sweet, 1 tsp cinnamon

    They are my staples, It makes the vegan protein so nice to drink.

  19. I am not vegan, but that video is interesting and has significant information. That mentality contains visdom and respect, got no idea why anyone -do not insterested in content, come here and write hateful and disrespectful comments. Let’s be open minded guys, is that too much to ask? Love you, take care.

  20. I have been consuming vegan protein for some time now and I have some opinions on them. Specifically, I have been consuming two shakes daily: one for breakfast with 50g of pea and 25g of hemp and one before going to bed with 25g of each. This is all in comparison to whey, which is what I used to take.

    – They taste very bad. So bad that if you just mix them with some liquid they will make you want to vomit. You're basically forced to mix them with something. So far I have only obtained acceptable results by mixing them with chocolate powder (+calories). If flavor is a concern, don't even consider these.
    – They make me make diarrhea very often. This is very uncomfortable.
    – They don't seem to be making me develop muscle any faster. Not any slower either, however.
    – They're very difficult to mix. I must always use a blender. This is an extra effort that, done daily, adds up.
    – They contain more calories than whey and are very slow to digest, making you feel full for longer.
    – They're cheaper, no wonder why.

    Unfortunately, I bought so much that I'll have to continue using them for many more weeks. Can't wait for the day they're over to return to whey. It's just better in so many ways that it's not worth ditching.

    In conclusion: don't consume them. They're so much more trouble than they're worth.

  21. When you combine various vegan protein powders to match the amino acid composition of the egg, that is the best vegan protein.

  22. well on the leucine bit i would argue whey is not superior because it has more , because as an adult, leucine fuels cancer growth , that's why even cows stop drinking milk when they are fully developed

  23. im surprised that quinua wasnt in the list as it is source of “complete protein” the issue with soy is that its highly allergenic with pea protein also being somewhat allergenic. However quinua and (brown) rise are very hypo allergenic and are therefore used as a blend. one very good example of that is Botanica plant based anti flamatory protein blend which is composed of quinua, brown rise turnmeric and a few other ingredients known to decrease inflamation. another verybgood example is Metagenics UltraClear and Ultra ImflamX 360 a bit expensive but highly highly effective

  24. There are several studies suggesting pea protein performs just as well if not better than whey, also the pea protein groups did not have to take double the amount of grams as suggested in this video.

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