When it comes to protein powder, whey is considered the gold standard for guys who want to build muscle fast. Whey—which is made from the watery part of milk that separates from curds during the cheesemaking process—is a complete protein, meaning it packs all the amino acids you need for muscle growth and repair. Whey is also high in leucine, the most important amino acid in the muscle-building process. (Check out our picks for the best whey protein powders.)
Thing is, whey doesn’t work for everyone. Some athletes simply can’t stomach whey (and stinking up the weight room definitely breaks all kinds of gym etiquette rules). Others are lactose intolerant. Vegans need plant-based protein alternatives.
But can you really build muscle with vegan protein powder? Turns out, the answer is yes—you just have to buy the right kind.
For muscle protein synthesis—the technical term for the process of muscle repair and growth—to occur, you need to consume all nine essential amino acids in a 24-hour period, says Marie Spano, R.D., C.S.C.S., a sports nutritionist for the Atlanta Hawks. Whey, a complete protein, makes it easy to do that, which is part of the reason it’s so popular. Most plant proteins, on the other hand, are missing at least one amino acid, and some are low in leucine (you should aim for 2 to 3 grams of leucine a day for muscle repair and growth.)
That’s why you should opt for a vegetarian protein powder that mixes different types of plant proteins, explains Leslie Bonci, R.D., a nutrition consultant for the Pittsburgh Pirates. This ensures you’re consuming all the essential amino acids and a wider range of nutrients. You could also consume a single-ingredient plant protein powder post-workout, and then make up for the missing amino acids through food later in the day, she says, since protein synthesis takes place over a 24-hour period. But let’s face it—that makes things complicated.
Note: Most plant-based protein powders come with a few grams of added sugar, and that’s by necessity, says Spano. Without it, they’d taste like dirt and would be about as hard to mix.
General Health Magazine 