How are vegan protein drinks made

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Vegan protein shakes: Vegans like muscles too!

You don't need meat or fish to build muscle. Vegans can also achieve their dream body with protein shakes.

Vegans and muscles? For many, this is still a strange idea. For some, the rumor persists that vegans are pale, skinny, chronically undernourished and unsportsmanlike anyway. Others are firmly convinced that vegans per se suffer from protein deficiency because they eat neither meat nor dairy products. And protein or proteins - everyone knows that - you need to build muscle.

Well, as vegans we of course know that there are plenty of protein alternatives to meat, fish, milk and butter that are also lower in fat and healthier. Starting with soy, which is increasingly being viewed critically because the cultivation of soy plants has a reputation for harming the environment, to various types of vegetables such as spinach or broccoli and, of course, legumes or rice. Lupins, which were discovered as super regional protein suppliers, are also becoming increasingly popular. With a proper diet, vegans do not have to suffer from a lack of protein under any circumstances - we have already refuted this nutritional deficiency prejudice in various articles.

What we want to deal with here today: Are these proteins enough to build muscle properly? Or to put it another way: Can a vegan diet also provide enough and, above all, the right proteins that can keep up with non-vegan proteins?

That depends entirely on the sporting demands. The muscles of a soccer player, handball player or swimmer can be easily built up with a balanced, healthy vegan diet. Here we even have more advantages over meat eaters because we put on less fat with the vegetable proteins. However, if you go to the gym and want to work out properly, you - like meat eaters, by the way - will not be able to avoid a supply of proteins. This is where protein shakes come in.

Protein shakes - concentrated protein

Many successful athletes, actors and diet coaches in particular rave about the many advantages that the practical protein bombs offer us. Whether vanilla, strawberry, chocolate or nut, protein shakes are available in a wide variety of flavors and combinations. The fact is: Protein shakes are without a doubt the easiest and most convenient way to cover the daily protein requirement in addition to “normal” foods. And that is especially important when building muscle.

Because muscles can only develop additionally if the body is also supplied with additional protein that can be used for the building process within the muscles. That's why it's best to drink these shakes right before and after exercise. This quickly supplies the muscles with the nutrients they need. In addition, the intake of protein shakes not only supports muscle growth, but also accelerates the regeneration processes. They also help against sudden cravings and, as a low-calorie snack, are also a popular means of losing weight.

Are Vegan Protein Shakes Just As Good?

The protein quality - we also like to speak of the biological value here - and the protein combination also play a role in building muscle. The supply of essential amino acids, the BCAAs, i.e. leucine, isoleucine and valine, is particularly important. They ensure that protein synthesis in the body runs optimally and that the build-up of new muscle mass is accelerated. It is precisely these BCAAs that are contained in high doses in protein shakes and are therefore ideal for supplying everything to do with training.

If you ask athletes - especially the boys who run into the gym - you often come across the thesis that there is nothing better than whey protein. For us vegans, whey is of course out of the question. But even as vegans we don't have to do without fat muscles. In the meantime, studies have shown that a purely vegetable protein like rice protein heats up muscle growth just as much as whey protein.

Mixed vegetable protein powders, for example made from peas, hemp or rice, are also ideal, as the amino acid profiles of the individual proteins then complement each other, which further improves the biological value of the protein. They are therefore in no way inferior to animal proteins.

What you should pay attention to when buying vegan protein shakes is, as always, the list of ingredients. The less the better. High quality vegan protein shakes are rich in protein. However, they should be as low in fat and sugar as possible and avoid adding artificial colors, preservatives or aspartame.

Incidentally, this is easiest if you simply make your protein shakes yourself. And also much cheaper than the expensive protein powder.

Make vegan protein shakes yourself

We have put together a few particularly high-protein protein shake recipes that convince with few carbohydrates and high-quality fats and also taste super delicious. The great thing about it is that you can mix your shakes according to your personal taste - instead of raspberries, use strawberries, for example, and balance with a little soy milk or water, depending on whether you prefer it thick or thin.

Vegan protein shake: banana and almond milk

You need that for 2 servings

  • 2 bananas
  • 250 ml almond milk
  • 2 tbsp peanut butter
  • 100 g white beans
  • 1 tbsp cocoa
  • Agave syrup for sweetening

That's how it's done

Put all ingredients except the sweeteners in a powerful mixer and puree them into a creamy protein shake. Then season to taste and sweeten and enjoy as you like.

Vegan protein shake: raspberry and almond

You need that for 2 servings

  • 500 g plain soy yoghurt
  • 200 g frozen raspberries
  • 200 ml of water
  • 1 handful of almonds
  • some vanilla
  • Agave syrup for sweetening

That's how it's done

Put all ingredients except for the sweeteners in a powerful mixer and puree them into a creamy protein shake. Then season to taste and sweeten and enjoy as you like.

Vegan protein shake: spinach tofu

You need that for 2 servings

  • 200 g spinach
  • 200 g tofu
  • 2 apples
  • 2 dates
  • Agave syrup for sweetening

That's how it's done

Puree all ingredients except for the sweeteners in a powerful mixer to make a creamy protein shake. Then season to taste and sweeten and enjoy as you like.

Do you have any great recipes or tips for healthy vegan muscle building? Then write to us. We look forward to every suggestion.

In veggies we trust!

Photo: iStock.de/skynesher

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