Is vegan whey effective for building muscle?

As a bodybuilding enthusiast, you know that the muscular growth and recovery are largely dependent on your nutritional intake of protein. Classic protein powders, made from cow's milk or whey, are an excellent way of supplementing your solid food intake.

There is, however, an alternative for athletes who are lactose-intolerant or whose diet excludes ingredients of animal origin: the vegan whey. But is this dietary supplement as effective as a traditional whey for muscle gain? Find out in this article.

What is vegan whey?

Vegan whey includes food supplements made exclusively from plant-based ingredients, as opposed to classic whey protein. Whey protein is made from animal proteins:

• With whey protein for cheese whey;
• With fresh milk protein for native whey.

If you'd like to know all about it, I've devoted an entire article on whey protein.

In fact, to speak of " vegan whey "or " vegetable whey "is a misnomer, because the word " whey "refers to the whey from the animal. It is more accurate to use the term " plant protein" .

The vegetable protein powder can be produced from a variety of plant sources rich in vitamins, minerals and amino acids:

• The pea
• Rice
• Soybeans
• Beet
• Hemp
• Sunflower

Depending on the manufacturer, plant proteins can be designed using just one of these sources, or by combining several plants. More on this later.

Who is vegan protein for?

Vegetable protein powder has become a popular choice for many fitness enthusiastsWe offer a wide range of products for bodybuilders, bodybuilders and strength sports enthusiasts looking to optimize their muscle development.

It is primarily aimed at athletes who have adopted a vegan or vegetarian foodWhether your goal is weight loss or muscle gain.

What's more, as vegan whey is plant-based, it contains no dairy products. It is therefore ideal for athletes who suffer from a lack of energy. lactose intolerance or who have difficulty digesting milk.

But more broadly speaking, plant proteins can be consumed by everyone, regardless of their chosen diet. They are not just the preserve of vegan or vegetarian athletes.

Plant proteins vs. traditional whey

When it comes to nutrition, proteins are essential to the muscle building. An adequate protein intake of 1.5 to 2 grams per kilo of body weight is recommended to promote mass gain.

Supplementation therefore helps to meet needs not satisfied by your diet.

For those adopting a vegetarian or vegan diet, vegan whey seems to be an excellent alternative. But is it as effective as the dairy version?

Lactose-free and with a high protein contentvegan whey is undeniably an interesting supplement.

On the other hand, most vegetable proteins are known as incomplete. In other words, they do not provide the full range of amino acids, unlike dairy or cheese whey, which do provide the full range of amino acids. 9 essential amino acids (EAA), including the 3 BCAAs (branched amino acids) that are leucine, isoleucine and valine.

Rice or pea protein, for example, have an incomplete profile. They are less rich in essential amino acids than animal proteins. Only soy protein has a complete profile.

Given the role of these amino acids in the body, animal proteins would be more effective than plant proteins for rebuild your muscle fibers and speed up your physical recovery.

This is why the best plant protein must be a blend of several sources. By blending pea protein with rice protein, the benefits of each source can be exploited. The result is a product with a complete amino acid profile.

Many brands offer this type of dietary supplement, such as 100 % vegan protein from Prozis. Low in fatEach 30-gram portion provides 117 calories (25 grams of protein, 0.72 grams of carbohydrates and 1.74 grams of fat).

How do I use vegan whey?

As with whey of animal origin, vegan protein can be consumed in an shaker with water or plant milk. It's a healthy snack you can have after your workouts.

You can also add it to smoothies, with milk or plant-based yoghurt and fresh fruit.

For breakfast, I recommend that you prepare pancakes with a pleasantly sweet taste. Simply mix vegetable protein with rolled oats, mashed banana, soya milk and baking powder. Garnish with a few seasonal fruits.

For more healthy and tasty preparations, discover my book of 50 delicious protein recipes.

Conclusion

For all those who limit their consumption of animal products or who suffer from lactose intolerance, vegetable protein is a more than credible alternative to whey. Preferably opt for a product containing several plant sources to optimize the protein synthesis and increase muscle recovery. To go further, I recommend this article detailing how to build muscle when you're vegan.