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Plant protein
ProteinWell supported
Pea, rice and soy proteins for anyone who avoids dairy. Blends of two or more sources give a fuller mix of amino acids.
Guidance, not medical advice. Talk to a doctor before starting a supplement if you take medication, are pregnant or breastfeeding, are under 18 or have a health condition. Lit Apparel does not sell any of these.
What it does
Plant protein powders are made from peas, rice, soy, hemp or a blend. They give people who avoid dairy the same convenience whey gives everyone else.
Single plant sources can be lower in one or two amino acids, which is why blends of two or more are common: together they make a fuller mix, close to whey.
How it is used
- Use it like whey: a serving after training or where a meal is short on protein.
- A slightly bigger serving can help match whey for some sources.
- Blends (pea and rice is common) tend to taste and mix better than single sources.
Who it suits
- Vegans and vegetarians
- Anyone who avoids dairy
- People who find whey upsets their stomach
Be careful
- Taste and texture vary a great deal between products; try a small bag first.
- Soy is a common allergen; pea and rice are alternatives.
Food first
Tofu, tempeh, lentils, beans, edamame and seitan.
Questions
Can I build muscle on plant protein?
Yes. With enough total protein across the day, plant sources support muscle growth well.
Why is it gritty?
Some plant proteins do not dissolve as finely as whey. Blending, or mixing into oats or yoghurt, helps.
Read alongside
Whey proteinProteinWell supportedA quick, convenient way to reach your daily protein when meals fall short. Food does the same job; whey is just easier.
Creatine monohydrateStrength and powerWell supportedThe most studied supplement in strength training. It helps with repeated hard efforts and with strength gains over months of training.
Vitamin DHealthOnly if you are lowHelps bones and muscles if you are low, which is common in winter and for people who are rarely outside.
Photographs made for Lit Apparel. Every container shown is unbranded: no product is pictured or endorsed.
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