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Best Muscle Building Supplements for Vegetarians

Discover the top choices for vegetarian friendly protein supplements and other vitamins that can help supplement your diet

Our Top Picks

Nutrex Research Plant Protein

5 /5
  • Lots of different flavors
  • Organic Ingredients
  • Natural sweeteners
  • High protein per serving

Beverly International PBP

4.8 /5
  • A blend of different proteins
  • Contains all 8 essential amino acids
  • Free from artificial colors, flavors and sweeteners

Redcon1 Green Beret

4.7 /5
  • Great texture
  • Multiple sources of protein
  • Complete amino acid profile

Beverly International Muscle Provider

4.5 /5
  • High level of whey protein and isolate
  • Fast absorption with two different flavors

Detailed Reviews of the Best Supplements for Vegans

Nutrex Research Plant Protein

Athroprotector is the top supplement for joint pain, with numerous studies supporting the effectiveness of it’s ingredients.

PLANT PROTEIN that contains 20 grams of four different plant-based proteins in specific ratios to create a complete protein profile. The protein profile includes all 22 amino acids, including the 9 essential amino acids. The amino acid profile is comparable to whey protein, with a focus on the muscle-building benefits of leucine. This makes it suitable for a wide range of individuals, from health-conscious individuals to active athletes. Additionally, PLANT PROTEIN includes organic agave inulin fiber and c8 MCT oil. Whether you have made a personal choice to eliminate animal or dairy proteins from your diet or simply want to try a delicious new natural protein, PLANT PROTEIN offers a gourmet dessert-like taste in every scoop.

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Pea protein is a complete protein and has been shown to be effective in aiding muscle recovery and growth, as well as reducing appetite and promoting heart and kidney health. While it may not be the best option for everyone, pea protein can be a valuable source of protein for those looking to diversify their protein sources or follow a plant-based diet while still maintaining or building muscle.

  1. Plant-based: Vegan protein powder is derived from plant sources such as pea, hemp, soy, and rice, making it a suitable option for those who follow a vegan or vegetarian diet.
  2. Easily Digestible: Vegan protein powders are often easier to digest than whey protein, which can cause digestive discomfort for some people.
  3. Health benefits: Vegan protein powder is often rich in nutrients and can provide various health benefits such as weight loss, improved digestion, and heart health.
  4. Environmentally sustainable: Vegan protein powder has a lower carbon footprint compared to animal-based protein powders, making it a more environmentally sustainable option.
  1. Lower amino acid profile: Vegan protein powder often has a lower amino acid profile than animal-based protein powder, which may make it less effective in promoting muscle growth and recovery.
  2. Possible allergies: People with certain allergies, such as soy or nut allergies, may not be able to consume some types of vegan protein powder.
  3. Taste and texture: Some people may find the taste and texture of vegan protein powder less appealing than animal-based protein powder.

Beverly International PBP

PBP protein powder is a plant-based protein powder that is made from a blend of pea, brown rice, and pumpkin seed protein. It is a high-quality, complete protein source that contains all nine essential amino acids that the body cannot produce on its own. PBP protein powder is also free from artificial colors, flavors, and sweeteners, making it a natural and healthy choice for those looking to boost their protein intake.

What Research Tells Us

PBP protein powder is a plant-based protein powder that is made from a blend of pea, brown rice, and pumpkin seed protein. It is a high-quality, complete protein source that contains all nine essential amino acids that the body cannot produce on its own. PBP protein powder is also free from artificial colors, flavors, and sweeteners, making it a natural and healthy choice for those looking to boost their protein intake for muscle gain.

Pros
  1. Vegan, gluten-free, soy-free, and dairy-free, making it a great option for those with dietary restrictions or sensitivities.
  2. Provides a high-quality source of protein for muscle recovery and growth.
  3. Low in calories, high in protein, and free from added sugars and artificial sweeteners, making it a great option for fat loss and muscle gain.
  4. Versatile and can fit into any diet, including keto, paleo, and vegan diets.
  5. Easy to use and can be incorporated into a variety of recipes, including smoothies, oatmeal, and baked goods.
Cons
  1. Overconsumption: consuming too much protein can strain the kidneys and liver and may lead to negative health effects.
  2. Contamination: some protein powders have been found to contain contaminants such as heavy metals, pesticides, and other harmful substances.
  3. Allergies and intolerances: some individuals may be allergic or intolerant to ingredients commonly found in protein powders, such as soy or dairy.
  4. Cost: high-quality protein powders can be expensive, making it difficult for some individuals to afford.
  5. Dependency: relying too heavily on protein powders can lead to a decreased intake of whole foods and other important nutrients that are necessary for overall health.
80%

Flavor

A great vanilla flavor and is versatile in supplementing your diet

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Solubility

A thicker protein powder that can be easy mixed

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Price

For 15 serving at 25$-30$ depending on the container size selected, it's a great price for vegan protein

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Caloric Intake

Take 1 scoop and mix into any vegan milk. Approx 120 calories

Redcon1 Green Beret Vegan Protein

Green Beret is a protein powder designed specifically for athletes of all skill levels who are looking to build and repair muscles. Whether you’re a beginner or a seasoned pro, Green Beret’s professional-grade formula can help you achieve your fitness goals.

But taste isn’t the only thing that sets Green Beret apart. This protein powder is also made from a blend of three different plant-based sources of protein: pea isolate, brown rice, and quinoa protein. These three sources work together to provide a complete amino acid profile, which is essential for muscle building and repair.

What Research Tells Us

In addition to its protein content, Green Beret also has a number of other macro and micronutrients that can help support your overall health and fitness. Each serving of Green Beret contains 5g of carbohydrates, with 1g of that being fiber. There’s also zero sugar, 2g of fat, and just 120 calories per serving.

Pros
  1. Green Beret is a vegan protein powder, which makes it a great choice for anyone who is following a plant-based diet.
  2. Green Beret is made from a blend of three different plant-based sources of protein, which means it provides a complete amino acid profile.
  3. The protein powder is non-GMO and free of artificial colors, flavors, and dyes, which makes it a healthier choice than some other protein powders on the market.
  4. Green Beret is naturally sweetened, which means it has a delicious taste without the need for added sugars.
  5. The protein powder is easy to digest, which makes it a great choice for anyone who has a sensitive stomach or who experiences digestive issues with other protein powders.
Cons

One of the main cons of vegan protein is that it is often low in essential nutrients that are important for maintaining good health. While animal-based protein contains all of the essential amino acids, many vegan protein sources lack one or more of these amino acids, making them an incomplete protein source. This can lead to nutrient deficiencies and health problems if not properly balanced with other foods or supplements.

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Flavor

It's had a great flavor but limited options

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Solubility

This product is easier to mix. It's smoother than most protein powders instead of chalky

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Price

It's 45$-50$ per serving size with 30 servings. 36.40 oz

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Caloric Intake

1 scoop is 120 calories with 20 grams of protein

Beverly International Muscle Provider

There are several reasons why Muscle Provider is the ideal protein supplement for athletes and fitness enthusiasts. First and foremost, it contains exceptionally high levels of whey protein hydrolysate (WPH) and isolate (WPI). These two ingredients are the first on the list and contribute to the relatively fast absorption and light consistency of Muscle Provider. This makes it popular with athletes and others who want to boost their intake of high-quality protein in between meals without feeling too full to eat later, or who want to use their protein powder soon before or after workouts.

What Research Tells Us

The Effect of Pea and Whey Protein Supplementation on Muscle Mass, Strength, and Recovery After Resistance Training in Young Adults

This study compared the effects of pea protein and whey protein supplementation on muscle mass, strength, and recovery after resistance training in young adults. The study included 161 participants who were randomly assigned to one of three groups: a pea protein group, a whey protein group, or a control group. All participants completed an 8-week resistance training program, and those in the protein groups consumed their respective protein supplements immediately after each training session.

Pros

Muscle Building & Preservation
•    Recovery
•    Fat Loss: Fat loss is a secondary benefit of supplementing your diet with high-quality protein. Here’s how it works:
1.    Protein promotes meal satiety, reducing your tendency to overeat.*
2.    Protein promotes thermogenesis, a natural process by which your body burns off calories in the form of heat. Increased thermogenesis is believed to be protective against fat gain.

Cons

If you have allergies or sensitivities to certain foods, vegan protein may not be the best choice for you. Many vegan protein sources, such as soy and pea protein, are common allergens and can cause allergic reactions in some people. Additionally, some vegan protein supplements may contain additives or fillers that can also trigger allergies or sensitivities.

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Flavor

Limited flavor options but great taste!

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Solubility

Mixes like a normal protein drink, takes little effort to mix thoroughly

85%

Price

40$-45$ for a serving size of 30. (870 g)

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Caloric Intake

Take 1 scoop and add to water or vegan milk. Approx 110 calories

Other Important Supplements for Vegans

1. Vitamin B12

Vitamin B12 is essential for nerve function, red blood cell formation, and DNA synthesis. It is primarily found in animal-based foods, which makes it difficult for vegans to obtain sufficient levels. Therefore, it is important for vegans to supplement with vitamin B12. This can be done through oral supplements or fortified foods such as plant-based milks, cereals, and nutritional yeast.

2. Omega-3 Fatty Acids

Omega-3 fatty acids are important for brain function and reducing inflammation. While fish is the primary source of omega-3s, vegans can obtain them from plant-based sources such as flaxseeds, chia seeds, and walnuts. Omega-3 fatty acids from fish oils might help some people with heart disease. However, the conversion rate of these plant-based sources to active omega-3s is low. Therefore, it is recommended for vegans to supplement with an algae-based omega-3 supplement to ensure adequate intake.

3. Vitamin D

Vitamin D is essential for bone health, immune function, and mood regulation. Calcium and vitamin D help keep bones strong and reduce bone loss. While sunlight is a primary source of vitamin D, it can be difficult for vegans to obtain adequate levels due to limited exposure or living in areas with low sunlight. Therefore, vegans should consider supplementing with vitamin D to ensure optimal levels. This can be done through oral supplements or fortified plant-based milk and cereals.

4. Iron

Iron is essential for transporting oxygen in the body and preventing anemia. While iron can be found in plant-based sources such as lentils, spinach, and fortified cereals, the absorption rate is lower than animal-based sources. Therefore, vegans should consider supplementing with iron to ensure adequate levels. It is recommended to consult with a healthcare professional before supplementing with iron as excessive intake can be harmful.

5. Zinc

Zinc is essential for immune function, wound healing, and DNA synthesis. While zinc can be found in plant-based sources such as legumes, nuts, and whole grains, the absorption rate is lower than animal-based sources. Therefore, vegans should consider supplementing with zinc to ensure adequate levels. It is recommended to consult with a healthcare professional before supplementing with zinc as excessive intake can be harmful.

Why is Protein Important?

Protein is one of the building blocks of our body tissues, and it is necessary for the growth and repair of muscles, bones, and other vital organs. It is also an essential nutrient for the production of hormones, enzymes, and other important molecules that keep our bodies functioning properly. Weight training is the best way to keep the muscle mass you have and even increase muscle mass you may have lost with aging. By implementing a balanced diet, including key muscle-building foods and exercise, with a specific focus on resistance training at least two days each week, you can build muscle to feel stronger, move better and enjoy a more active lifestyle at any age.

If you aren’t comfortable in a gym or using added weights, even your body weight can act as resistance. Include exercises like wall squats, body-weight squats, planks, pushups and lunges to get a full-body resistance workout that you can do from the comfort of your own home and without any equipment. 

FAQ

Does consuming more protein help you make more muscle?
The answer is yes for younger people, and some evidence suggests that the combination of higher protein intake plus resistance training also can 
build muscle mass and maintain muscle mass.

If you’re wondering how much protein you need to build muscle, it’s recommended 1 gram of protein per pound of body weight.

 Are supplements dietary worth taking?
Americans have been taking dietary supplements for decades. About half the adult population take at least one supplement. It’s easy to understand why supplements are such big sellers. “In addition to a healthy diet, there is evidence that some supplements can benefit your overall well-being with little to no risk,” says Dr. Millstein.

Know the Risks

 Get your health care provider’s approval before taking dietary supplements in place of, or in combination with, prescribed medicines. If you are scheduled to have any type of surgical procedure, talk with your healthcare provider about any supplements you take.

Protein is essential for building muscle, but health experts warn eating too much can pose health risks.

Take supplements as directed according to the label and your healthcare provider’s instructions. Read the label, including ingredients, drug interactions, and percent daily value. No matter what your goal is when taking supplements, one thing is certain: They aren’t a replacement for a nutrient-dense, healthy diet . “Supplements are meant to be supplementary — meaning they enhance benefits already provided by eating a well-rounded diet,” explains Dr. Millstein. 

Caroline Buckee

Caroline Flannigan is an epidemiologist. She is an Associate Professor of Epidemiology and is the Associate Director of the Center for Communicable Disease Dynamics.

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