Vegan High Protein Shakes for Muscle Building: 3 Recipes to Try

Are you a vegan looking to bulk up and build some serious muscle?

Look no further!

These delicious vegan high-protein shakes are here to help you pack on the gains, plant-style.

With a variety of flavors to choose from, you’ll never get bored of your post-workout routine. And the best part? These shakes are easy to make and packed with all the nutrients you need to fuel your muscles. So grab your blender and let’s get shaking!

But before we begin, why should you even care about protein if you’re looking to build muscle?

Protein is an essential nutrient that plays a critical role in muscle building. When you engage in resistance training, such as lifting weights or bodyweight exercises, you create small tears in your muscle fibers.

These tears then repair themselves during periods of rest, and in the process, the muscle fibers become stronger and larger. Protein is the primary building block for these muscle fibers, and it is therefore essential for muscle growth and repair.

In addition to its role in muscle building, protein is also important for maintaining muscle mass. As we age, we naturally lose muscle mass, which can lead to a decrease in strength and functional ability. Consuming enough protein can help to preserve muscle mass and prevent age-related muscle loss.

How Much Protein Do You Need for Muscle Building?

The amount of protein needed for muscle building will vary depending on a number of factors, including age, sex, weight, and activity level.

As a general guideline, it is recommended that adults consume 0.8 grams of protein per kilogram of body weight per day. However, for individuals who are actively trying to build muscle, a higher intake may be necessary.

According to the International Society of Sports Nutrition, individuals who engage in regular resistance training should consume 1.4 to 2.0 grams of protein per kilogram of body weight per day. This is because resistance training causes microtrauma to the muscle fibers, which requires protein to repair and rebuild.

It is also important to consider the timing of protein intake. Consuming protein both before and after a workout can help to maximize muscle protein synthesis (the process by which the body builds new muscle). Aiming for 20-40 grams of protein per meal, spread throughout the day, may be effective for muscle building.

It is worth noting that protein needs can also vary depending on other factors, such as overall calorie intake and the presence of any underlying health conditions. It is always a good idea to consult with a healthcare provider or a sports nutritionist for personalized protein recommendations.

 

Top Vegan Protein Powder Brands for Muscle Building

There are many plant-based protein sources that can be used in vegan protein shakes. Some of the most common protein sources include:

1. Soy protein: Soy protein is a complete protein, meaning it contains all nine essential amino acids. It is also high in leucine, an amino acid that has been shown to stimulate muscle protein synthesis.

Our recommendation: Designer Soy Protein

2. Pea protein: Pea protein is another plant-based protein that is high in essential amino acids, including leucine. It is also low in allergens and easy to digest, making it a good option for those with sensitivities. Pea protein is commonly found in protein powders, but it can also be found in split peas, lentils, and other legumes.

Our #1 recommendation: Futurekind Vegan Protein Powder – Chocolate Flavored

Runner Up: Naked Nutrition Vanilla Pea Protein Powder

3. Hemp protein: Hemp protein is a complete protein that is high in essential fatty acids and fiber. It has a nutty flavor and can be found in protein powders, as well as in hemp seeds and hemp milk.

 

Delicious Vegan High Protein Shake Recipes

Vanilla Almond Protein Shake

Ingredients:

• 1 scoop vegan vanilla protein powder
• 1 cup unsweetened almond milk
• 1 banana
• 1 tbsp almond butter
• 1 tsp vanilla extract
• 2-3 ice cubes

Instructions:

1. Combine all ingredients in a blender.
2. Blend on high speed until smooth and creamy.
3. Pour the shake into a glass and serve immediately.

Nutritional Value:

The nutritional values for the above recipe will vary depending on the specific protein powder and other ingredients used. Here is an example of the nutritional values for a shake made with a vanilla plant-based protein powder (30 grams) and unsweetened almond milk (1 cup):

• Calories: 280
• Protein: 30 grams
• Carbohydrates: 28 grams
• Fiber: 7 grams
• Sugar: 11 grams
• Fat: 8 grams
• Saturated fat: 0.5 grams
• Sodium: 210 mg

Chocolate Peanut Butter Protein Shake

Ingredients:

• 1 scoop chocolate vegan protein powder
• 1 cup unsweetened almond milk
• 1 banana
• 1 tbsp peanut butter
• 1 tsp cocoa powder
• 2-3 ice cubes

Instructions:

1. Combine all ingredients in a blender.
2. Blend on high speed until smooth and creamy.
3. Pour the shake into a glass and serve immediately.

Nutritional Value:

The nutritional values for this shake will be almost identical to the previous recipe as the base is the same. Remember to adjust for the specific protein powder and milk you use.

• Calories: 280
• Protein: 30 grams
• Carbohydrates: 28 grams
• Fiber: 7 grams
• Sugar: 11 grams
• Fat: 8 grams
• Saturated fat: 0.5 grams
• Sodium: 210 mg

These values are approximate and will vary based on the specific ingredients used. It is always a good idea to check the label of the specific products you are using to get an accurate nutritional breakdown.

Strawberry Banana Protein Shake

Ingredients:

• 1 scoop vanilla protein powder
• 1 cup unsweetened almond milk
• 1 banana
• 1 cup frozen strawberries
• 2-3 ice cubes

Instructions:

1. Combine all ingredients in a blender.
2. Blend on high speed until smooth and creamy.
3. Pour the shake into a glass and serve immediately.

Tips for adding extra protein to shakes

1. Use a high-protein vegan protein powder: One of the easiest ways to boost the protein content of your vegan shakes is to use a vegan protein powder that is high in protein. Look for powders that contain at least 20 grams of protein per serving.
2. Add nuts and seeds: Nuts and seeds are excellent sources of protein and can be easily added to vegan shakes. Try adding a spoonful of almond butter, peanut butter, or chia seeds to your shake for an extra protein boost.
3. Use tofu or tempeh: Tofu and tempeh are both high in protein and can be easily added to vegan shakes. They have a neutral flavor and will blend seamlessly into your shake.
4. Include protein-rich veggies: Leafy greens like spinach and kale are high in protein and can be easily added to vegan shakes. They also add a nutrient boost and won’t affect the flavor of your shake.
5. Add protein-rich grains: Quinoa and oats are both excellent sources of protein and can be added to vegan shakes for a hearty, filling boost. Just be sure to soak them in water or plant-based milk before blending to soften them up.
6. Use a protein-rich plant-based milk: If you prefer to use a plant-based milk in your shakes, opt for a variety that is high in protein, such as soy milk or pea milk. These milks can add an extra 10-20 grams of protein per serving.

Other optional additions to the shakes:

• You can add a handful of spinach or kale for an extra nutrient boost.
• If you want a sweeter shake, you can add a drizzle of maple syrup or a few dates.
• For a thicker shake, try adding a couple of tablespoons of rolled oats.
• You can also add a few frozen berries for added flavor and nutrition.

Conclusion

In conclusion, adding vegan high protein shakes to your diet can help to support muscle building and repair for those following a plant-based lifestyle.

With a variety of protein sources and flavors to choose from, you can easily incorporate protein shakes into your post-workout routine. Just be sure to pay attention to your protein needs and timing, and consult with a healthcare provider or sports nutritionist for personalized recommendations. Happy blending!