Why Are Vegan Protein Blends Better Than Single Plant Proteins?
One of the major challenges with plant-based protein nutrition is that most individual plant protein sources lack certain essential amino acids or have them in low concentrations. For example:
- Pea protein: low in methionine and cysteine, but high in lysine
- Rice protein: low in lysine, but high in methionine
- Soy protein: complete, but allergenicity can be an issue
The solution? Combination. Pea protein + rice protein together create an almost perfect amino acid profile approaching the whey protein standard.
Most Popular Plant Protein Sources in Blends
Pea Protein
Derived from yellow peas through multiple processing steps. Pea protein is currently the most popular plant protein base in many blends.
Pea protein pros:
- High leucine content (~8%) — important for muscle growth
- Hypoallergenic — suitable for most people
- High protein content (85–90%)
- Relatively neutral taste
Brown Rice Protein
Derived from brown rice. Rice protein perfectly complements pea protein's amino acid profile.
Rice protein pros:
- Complements pea protein's missing amino acids (methionine, cysteine)
- Easy to digest
- Hypoallergenic
Soy Protein
The only complete plant protein. The most extensively studied plant protein.
Soy protein pros:
- Complete amino acid profile (all 9 EAAs)
- High protein content (90%+ as isolate)
- Well studied, clinically proven for muscle growth
Soy protein cons:
- Allergenicity (soy is among the 8 major allergens)
- Some consumers avoid it due to oestrogen-like compounds (isoflavones)
Hemp Protein
Derived from hemp seeds. Contains all 9 amino acids, though some at lower concentrations.
Hemp protein pros:
- Contains omega-3 fatty acids
- High fibre content
- Good omega-6:omega-3 ratio
- Naturally grown (often organic)
BioTechUSA and Other Plant Proteins at maxfit.ee
BioTechUSA Vegan Protein 500g Banana is one of the most popular plant-based protein products in Estonia, combining pea and rice protein for an optimal amino acid profile. Available in the plant protein category at maxfit.ee.
What to Look for When Buying Vegan Protein?
1. Amino Acid Profile
Look for products that combine at least two plant protein sources. The ideal is pea + rice, or another combination covering all 9 EAAs.
2. Protein Content per Serving
A quality vegan protein should contain at least 20–25 g of protein per serving. Also check the calorie content — the lower the carbohydrate content, the cleaner the product.
3. PDCAAS and DIAAS Score
PDCAAS (Protein Digestibility Corrected Amino Acid Score) and the newer DIAAS (Digestible Indispensable Amino Acid Score) show protein quality from actual digestibility perspective. Look for scores as close to 1.0 as possible.
4. Additives and Fillers
Avoid products containing:
- Excessive sugar alcohols (e.g. maltitol)
- Artificial colours
- Excessive sodium
5. Taste
The neutral taste of plant protein is often a challenge. Quality products use natural flavourings without excessive sugar.
Comparison Table: Plant Protein Sources
| Protein Source | Protein Content | Leucine | Complete | Allergenicity | DIAAS |
|---|---|---|---|---|---|
| Pea protein | 85–90% | ~8% | No | Low | ~0.82 |
| Rice protein | 80–85% | ~8% | No | Very low | ~0.57 |
| Soy protein | 85–92% | ~8% | Yes | High | ~0.91 |
| Hemp protein | 50–70% | ~5% | Partially | Low | ~0.63 |
| Pea+rice blend | ~85% | ~8% | Practically yes | Low | ~0.82+ |
Is Vegan Protein Suitable for Serious Athletes?
Yes, absolutely. Research shows that with sufficient intake (1.6–2.2 g/kg body weight per day), optimally combined plant protein sources deliver similar muscle mass results to animal proteins (Messina et al., 2018).
The main advantage for vegan athletes: diverse nutrient profile. Plant proteins often come with fibre, antioxidants, and phytonutrients that support overall health.
Key recommendations for vegan athletes:
- Consume 10–20% more protein than athletes on animal-based diets
- Use blends (pea+rice) rather than single protein sources
- Ensure adequate B12, vitamin D, iron, zinc, and omega-3 separately
- Eat a wide variety of plant foods to obtain different amino acids
Summary
Vegan protein blends are an excellent choice for vegans, vegetarians, and anyone wanting to diversify their protein sources. The best choice is a pea+rice combination, delivering a near-perfect amino acid profile. Browse the maxfit.ee plant protein range.
FAQ
What is the best vegan protein after training?
A pea and rice protein combination is the best post-workout choice — it provides all necessary amino acids for rapid recovery. Soy protein isolate is also an excellent alternative.
Is vegan protein suitable for people with allergies?
It depends on the allergen. Pea and rice proteins are hypoallergenic and suitable for most people. Soy protein is not suitable for those with soy allergies; hemp protein suits most people.
Does vegan protein taste bad?
Taste has improved significantly over the past decade. Modern quality vegan proteins use natural flavourings that deliver excellent taste. Pea protein's slightly earthy taste may need getting used to, but blends mask it well.
References
- Messina, M., Lynch, H., Jackman, J. A., & Kendall, C. W. (2018). No difference between the effects of supplementing with soy protein versus animal protein on gains in muscle mass and strength in response to resistance exercise. International Journal of Sport Nutrition and Exercise Metabolism, 28(6), 674–685.
- van Vliet, S., Burd, N. A., & van Loon, L. J. (2015). The skeletal muscle anabolic response to plant- versus animal-based protein consumption. Journal of Nutrition, 145(9), 1981–1991.
- Gorissen, S. H. M., & Witard, O. C. (2018). Characterising the muscle anabolic potential of dairy, meat and plant-based protein sources in older adults. Proceedings of the Nutrition Society, 77(1), 20–31.
- Berrazaga, I., Micard, V., Gueugneau, M., & Walrand, S. (2019). The role of the anabolic properties of plant- versus animal-based protein sources in supporting muscle mass maintenance. Nutrients, 11(8), 1825.
- Babault, N., Paizis, C., Deley, G., Guérin-Deremaux, L., Saniez, M. H., Lefranc-Millot, C., & Allaert, F. A. (2015). Pea proteins oral supplementation promotes muscle thickness gains during resistance training. Journal of the International Society of Sports Nutrition, 12(1), 3.
