Best Vegan Protein Powder for Muscle Gain

Muscle-bound vegans aren’t urban legends. They’re lifters who pick powders that pull their weight. Building new fiber means hitting about 1.6–2.2 g protein per kg of body weight daily, and every scoop needs a solid shot of leucine (think 2.5 g or more) so mTOR flips from nap to grow. A 2023 systematic review found plant proteins deliver muscle gains comparable to animal sources when total protein is matched, so your biceps don’t care whether their bricks came from peas or pastures.*

Pea protein gets special billing because its leucine hit rivals whey. In an eight-week study on novice lifters, pea supplementation added as much muscle thickness to the elbow flexors as whey and out-grew placebo—clear proof you can curl legumes for size.*

Rice isn’t just for sushi rolls. Researchers giving 48 g of rice protein isolate post-workout saw the same strength and body-comp gains as an equal whey dose after eight weeks of hardcore lifting, suggesting grain-based powder can patch torn fibers just as fast.*

If you worry plant blends lag in essential amino acids, newer evidence disagrees. A 2024 narrative review reported plant mixes fortified with BCAAs—or simply dosed higher—stimulate muscle protein synthesis on par with milk and beef proteins. Translation: bump the serving or grab a blend spiked with extra leucine and the growth signal rings loud.*

So which tub deserves shelf space? For straight horsepower, Vega Sport Premium delivers 30 g protein plus 5 g BCAAs and carries NSF certification so you won’t pop positives. Orgain Sport turns in 30 g protein with turmeric and tart cherry to soften DOMS—pick it up as Orgain Organic Plant-Based Protein Powder if you want smooth flavor at a kinder price. Minimalists can bank on Naked Pea Protein: one ingredient, 27 g protein, and a texture surprisingly silky for something this stripped down—add 2 g standalone leucine and you’re chemically indistinguishable from whey devotees. Check labels for at least 25 g protein, 2.5 g leucine, third-party heavy-metal tests, and a price per serving that won’t shred your grocery budget.

Bottom line: muscle gain on plants is a numbers game, not a miracle. Hit your daily protein target, train like you mean it, and let your blender do the bragging when sleeves get tight.