Plant-based protein sources and protein powders – what’s the difference, who needs them, and why?

Toitumine

More and more people today are exploring plant-based diets—whether for health, ethical, or environmental reasons. One of the most frequently discussed topics in plant-based nutrition is protein intake. Where can a vegetarian or vegan get enough protein? Is food alone enough, or should you also add a protein powder? Let’s take a closer look at the best plant-based protein sources and the role of protein powders.

What is protein, and why is it important?

Protein is one of the three macronutrients (along with carbohydrates and fats) and plays many essential roles in the body:

• Builds and repairs tissues and cells
• Supports muscle growth and recovery
• Is necessary for producing enzymes and hormones
• Helps regulate appetite and satiety

Getting enough protein is especially important for:

• Physically active people (e.g., athletes)
• Children and teens in growth phases
• Pregnant and breastfeeding women
• Elderly individuals, who naturally lose muscle mass
• Vegans and vegetarians, whose diets require more mindful planning

Plant-based protein sources – what does nature offer?

Amino acids are the building blocks of proteins. Although our bodies can produce some of them, nine of them must be obtained from food. Food must contain all nine essential amino acids to be a complete source of protein. Most animal protein sources (meat, fish, eggs, dairy products) contain all nine essential amino acids. However, there are few plant sources that provide complete protein.

The essential amino acids are:

• histidine

• isoleucine

• leucine

• lysine

• methionine

• phenylalanine

• threonine

• tryptophan

• valine

Since plant-based foods contain varying amounts of amino acids, all 9 essential amino acids can be obtained from a plant-based diet by eating a variety of foods and combining different plant-based protein sources. For example, grains such as rice contain too little lysine to be a complete protein source. However, since lentils and beans contain more lysine, all nine essential amino acids can be obtained by eating them with grains. Several plant-based foods and combinations contain sufficient amounts of all nine essential amino acids:

Quinoa is a complete protein. It’s an ancient grain that looks like couscous but has a crunchy texture and a nutty flavor. One cup (185 grams) of cooked quinoa provides about 8 grams of protein. In addition to being a complete protein, quinoa provides magnesium, iron, fiber, and zinc.

Tofu, tempeh, and edamame are all made from soybeans and are excellent plant-based sources of complete protein. A 3-ounce (85-gram) serving of tofu provides about 8 grams of protein. It also contains calcium and smaller amounts of potassium and iron. Tempeh is made from fermented soybeans, often combined with other seeds and grains to form a firm, dense mass. It has a chewier and nuttier flavor than tofu. 3 ounces (85 grams) of tempeh contains 11 grams of protein. It is also a good source of fiber and iron, and contains potassium and calcium. Edamame beans are green soybeans with a slightly sweet, grassy flavor. They are usually steamed or boiled and can be enjoyed as a snack or added to salads, soups, or grain bowls. 1/2 cup (85 grams) of edamame beans provides 8 grams of protein.

Spirulina is a type of blue-green algae that is a popular dietary supplement among vegans and vegetarians. It provides complete protein. Just 1 tablespoon (7 grams) of dried spirulina provides 4 grams of protein. Spirulina is also rich in antioxidants and a good source of several B vitamins, copper, and iron.

Hemp seeds are a complete protein. Three tablespoons (30 grams) of raw, shelled hemp seeds contain an impressive 10 grams of protein and cover 15% of the daily iron requirement. They are also good sources of phosphorus, magnesium, and zinc. Hemp seed kernels are especially rich in the essential fatty acids linoleic acid (omega-6) and alpha-linolenic acid (omega-3).

Rice and beans are a classic pair that are sources of complete protein. Both brown and white rice are low in lysine but high in methionine. On the other hand, beans are high in lysine but low in methionine. Combining them allows you to get enough amino acids to be considered a complete protein.

Chia seeds are tiny, round seeds that are often black or white and are a complete protein. They can absorb liquid and form a gel-like substance. This makes them great for puddings and jams. Chia seeds can also be added raw to smoothies. Two tablespoons (28 grams) of chia seeds provide 4 grams of protein. They are also a good source of omega-3 fatty acids, iron, calcium, magnesium, and selenium.

Plant-based protein from protein powder?

Protein is often consumed in powder form for various reasons. Should you prefer to get protein from food or from protein powder? It all depends on your goals and situation. Here is a quick table comparing plant-based protein and plant-based (vegan) protein powder.

When consuming any protein powder, it is important to make sure that it does not contain unnecessary additives and sweeteners. However, the quality of the protein itself depends not only on its quantity, but also on how well it is digested, how quickly it is absorbed, and what its amino acid profile is. All of these factors affect how efficiently the body uses that protein to build muscle, enzymes, hormones, and other cells.

Absorption speed – do all protein powders work the same way?

Not exactly. Different protein sources have different digestibility and absorption speeds.

Absorption rates of plant-based protein powders:

• Pea protein – Moderate absorption rate; great for post-workout recovery
• Soy protein – Fast-absorbing and highly digestible; comparable to animal protein
• Brown rice protein – Slower but easy on digestion; suitable for sensitive stomachs
• Hemp protein – Contains fiber, so it’s slower to digest; better as a meal addition than a quick recovery source
• Blended plant proteins – Combine multiple sources for balanced absorption and a more complete amino acid profile

Practical tip: After workouts, choose faster-absorbing proteins like pea or soy. During the day or between meals, slower proteins are great for sustained release.

Who benefits most from plant-based protein powders?

💪 Athletes and active individuals
Need more protein for muscle recovery and growth

🥦 Vegans and vegetarians
It may be harder to meet protein needs through food alone

👵 Older adults
Maintaining muscle mass helps prevent weakness and falls

🍼 Pregnant and breastfeeding women
Increased amino acid demand for development

🍽️ People with poor appetite or restricted diets
An easy way to add essential protein

Plant-based protein sources are diverse and valuable, and a well-planned plant-based diet can meet all protein needs. Still, a plant-based protein powder can be a practical and effective addition in situations where convenience, higher needs, or dietary limitations exist.

It’s important to choose a quality powder with:

• Good digestibility
• A balanced amino acid profile
• Appropriate absorption speed for your goals

Would you like to explore our selection of pea, hemp, and superfood-enhanced protein powders that are perfect for active and health-conscious lifestyles? Go and check in our E-SHOP.