What protein powder should I use?

What protein powder should I use?

When you start your fitness journey sooner or later you will bump into a dudette/dude/dudx at the gym drinking a protein shake after their workout or clear protein/essential amino acids during their workout. You might start asking yourself if you need to start drinking this too. Will it support your specific goals? Is a protein powder only meant to grow muscles? ...or also something you should drink when trying to lose weight? And then the question: which protein powder do I need? Especially when looking for a plant-based protein powder you might end up finding yourself in a tangle of protein powders ranging from single pea protein to protein blends with 8 different protein sources to with or without extra added amino acids. Let's try to break it down for you.


Whether you're trying to alter your physique, support an active lifestyle that requires a good recovery or just age as strong and healthy as possible; you need protein. Let's be specific here; you need protein, not necessarily a protein powder. A good quality protein powder is a protein source. ONE protein source out of the MANY protein sources out there. A single protein shake will not meet your daily protein requirements, but could certainly help you get there. We won't go into the specifics of the importance of protein, since it's so much to cover, but we will say this: protein is important. How much protein you need daily differers widely and depends on factors like: age, caloric intake, body composition, goal and if you're eating more plant-based or not (protein quality).

The concrete idea of having a protein shake after your workout began as a way to induce "lean body mass building" (aka anabolism) and prevent "lean body mass breakdown" (aka catabolism). Your body needs protein to build and repair tissues, so if you aren't eating enough, your muscles won't have the material they need to recover. A high quality protein powder in the form of a shake/smoothie or as an ingredient in your oats, plant yoghurt or baking is an easy strategy to get protein in, fast. However, you can also eat your protein in the form of basic foods. Using a high-quality protein powder can be a good strategy to reach your daily high-quality protein requirements and post-workout protein recommendation with more ease and speed.


So, let's talk about the "jungle" that are all the different protein powders. Let's start with protein powder from animal origin, so we can get it out of the way. We here at SUPPLEAM personally don't like to even mention them since these products are one of the biggest reasons we started SUPPLEAM in the first place, but we will always be transparent so we'll still mention them. Whey protein (isolate or hydrolysed) and casein are dairy-based protein powders. These protein powders are being mass-consumed within the fitness industry and thus mass-produced. It's a high quality protein powder, but due to the fact that they're animal-based proteins the lack of sustainability is a key factor to consider.
If you're looking into adding more plant-based protein into your diet switching up this dietary supplement with a high quality plant-based protein powder would be an easy step to make IF you choose the right one.

Let's talk more sustainable options: plant-based protein powders.
Not one plant-based protein powder is the same. When looking into plant-based protein powders there are a gazillion different types with different ground materials like pea, soy, rice, sunflower seeds, wheat, hemp, chickpea... Next to that some brand might add extra vitamins, minerals or other ingredients like maca, baobab, algae, chia seeds, "daily greens" probiotics... seriously we can go on forever. Obviously, this will lead to different overall protein quantities per 100g product, different amino acid profiles, different leucine quantities per serving, different flavors, different structures, cheap to more expensive. In other words the protein quality per protein powder may differ strongly from brand to brand.

Obviously, we here at SUPPLEAM® have done our research before making our amazing, no-nonsense high quality, 100% natural, vegan protein powder; keeping it doing what a protein powder is meant to do: deliver high quality vegan protein that can be used as a strategy to meet daily protein recommendations while living a healthy and active life.

Our protein powders are made with care by our founder who is a sports dietitian and fitness professional. SUPPLEAM® carries a range of flavors (O.G. Vanilla, Tiramisu, Strawberry Cheesecake, Going Bananas, Chai Latte) of the Premium Plant-Based Protein - this vegan protein powder is an isolate of pea, rice and sunflower seeds with extra BCAA's to take the amino acid profile to the next level. Per 100g product - 77,2g protein & 305 kcal. Per 40g serving 30g protein of which 3,9g leucine.

SUPPLEAM® also carries a Premium Vegan Clear Protein, which is a hydrolysed protein (when blend with water you get a clear lemonade-like consistency) in "Amazonian fruits flavor". Per 100g product 84g protein & 348 kcal. Per 20g serving 16,8g protein and 2g leucine. Based on pea protein and with the entire EAA's-complex extra (all essential amino acids).


1. Adding a high quality vegan protein powder to your daily diet can be a smart strategy to easily meet your (so important) daily protein recommendations. Use it as a smart tool, but don't see it as a magic fix. If you want to change your body composition or live a healthy and active lifestyle in general and support your fitness goals you need to be aware of how you handle your overall well-balanced diet, daily activity and weekly training regime.

2. For people who do not tolerate lactose very well, a high quality vegan protein powder can be a solution since they need to omit dairy products with lactose from their diet.

3. The added value of choosing a vegan protein powder over for example whey mainly lies in the sustainability aspect. As humans we are in need of finding more sustainable protein for our growing world population and at the same time reduce pollution of our food production to prevent further escalations of global warming. Also, plant-based protein doen not require mass production of cows-milk, which is obviously more animal friendly.

As with most things related to nutrition, find what you enjoy and fits your goals! We here at SUPPLEAM will obviously going to continue to do our part in creating high quality plant-based products ánd information that can help you in your healthy and active lifestyle.