Best vegan protein powder options for building muscle

Protein is an essential nutrient that helps the body build and maintain muscle mass. Protein powder can come from a variety of sources, we reviewed what are the best vegan protein powder options for building muscle.

Not all food sources of protein are the same. Animal foods (meat, poultry, fish, eggs, and dairy) tend to be good sources of complete protein, while plant-based foods often lack one or more essential amino acids that the body cannot produce from scratch, must come from food.

Plant-based protein powder can be from sources like soy, pea, and hemp.

best vegan protein to build muscle

Soy protein powder is a good alternative for vegans, people with dairy sensitivities or allergies. According to the Harvard Nutrition Source, Soy-derived protein, unlike many plant proteins, contains adequate levels of all essential amino acids.

Harvard notes that soy protein is absorbed by the body fairly quickly, although it is not as bioavailable as animal-based protein.

Nutrition experts urge protein powder consumers to read nutrition and ingredient information labels on supplements, as products can contain unexpected ingredients and large amounts of added sugars.

People who have a sensitivity or allergy to soy can opt for pea protein.which is rich in eight of the nine essential amino acids; Although it is low in methionine, this amino acid can be obtained from other sources such as rice.

How much protein is required to consume

The National Academy of Medicine recommends that adults consume a minimum of 0.8 grams of protein per kilogram of body weight per day.

Protein powders can be useful when athletes need protein immediately after a workout and don’t have time to eat. Recommendations for protein supplementation vary depending on the type of exercise.

For people who engage in strenuous exercise to build and maintain muscle mass, the International Society of Sports Nutrition recommends a total daily protein intake of 1.4 to 2 grams per pound of body weight.

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–Alexander Skarsgård added 20lbs of muscle for The Northman: what he ate to achieve it