Plant proteins: what they are, the best sources, and how to include them in your daily diet

Many still believe that plant proteins are just a compromise – a choice for those who refuse animal-based products. However, the situation has changed in recent years. Today, they are chosen not only by vegans or vegetarians but also by those who actively exercise, seek more easily digestible proteins, want to diversify their diet, or reduce the amount of dairy products in their daily nutrition.

More questions have also arisen. Can plant proteins help build muscle mass just as effectively? Do they provide the body with all the necessary amino acids? Is it worth choosing protein powders, or is regular food enough? There is no single answer – it all depends on the chosen protein source, its amino acid composition, and overall nutrition.

In this article, we will explain what plant proteins are, how they differ from animal proteins, which plant products are the most valuable, and how to practically ensure an adequate protein intake for both well-being and sports performance.

What are plant proteins and why are they important for the body?

Plant proteins are obtained from legumes (lentils, beans, chickpeas, soy), grains (oats, buckwheat, quinoa), seeds (hemp, pumpkin, sesame), nuts, and some vegetables. They consist of amino acids, which are the building blocks for muscles, enzymes, hormones, and the immune system.

This is not just a choice for vegans. Plant protein sources are also suitable for people who eat meat, especially those who poorly digest dairy products, lactose, or whey proteins.

The daily protein requirement depends on age and physical activity. The EFSA baseline for a healthy adult is 0.83 g/kg of body weight. For people who exercise, about 1.4–2.0 g/kg is often recommended, and for those over 65 years old – about 1.0–1.2 g/kg. When ill or recovering from illness, about 1.2–1.5 g/kg may be recommended. This increase is associated with the phenomenon of "anabolic resistance" – muscles may respond less effectively to consumed proteins with age (PROT-AGE Study Group, 2013).

The Lithuanian context explains why this topic is broadly relevant. A national 2019–2020 study showed that the population's diet often lacks fiber, some minerals and vitamins, and consumes too much fat. The protein issue is often part of overall diet quality rather than fitness.

Plant vs animal proteins: composition, DIAAS, and biological availability

The essential difference lies in the amino acid profile. Animal proteins (meat, eggs, milk, fish) have all 9 essential amino acids in proper proportions, so they are called complete. Some plant protein sources have lower amounts of certain essential amino acids, so they are often called incomplete.

To assess protein quality, FAO introduced the DIAAS (Digestible Indispensable Amino Acid Score) method in 2013, which replaced the older PDCAAS method. DIAAS more accurately evaluates how many essential amino acids are absorbed in the small intestine.

According to this scale, soy proteins are generally classified as higher quality than pea, rice, or hemp proteins. One reason is that pea proteins usually have less methionine, and rice proteins have less lysine. Milk and egg protein DIAAS scores often exceed 100.

However, there are plant exceptions. Soy, buckwheat, quinoa, and hemp seeds contain all essential amino acids, so they can be used as independent protein sources.

In other cases, the principle of combination applies: legumes (rich in lysine but low in methionine) complement grain products, which usually have more methionine and less lysine. Classic combinations are rice with beans, lentils with bread, and hummus (chickpeas and sesame seeds).

It is not necessary to combine them in one meal. Diversity throughout the day is enough, as the body can use amino acids from different meals to obtain all the necessary essential amino acids.

Best plant protein sources: table by protein content

The protein content can vary greatly depending on whether the product is consumed dry or cooked. The table below shows approximate protein amounts per 100 g of product.

Lentils, chickpeas, beans, tofu, and oats are easily found in Lithuanian supermarkets. These products can form a stable basis for daily nutrition as they are usually inexpensive and suitable for longer storage.

Less common but increasingly available products are tempeh (fermented soybeans), seitan (wheat gluten), and TVP (textured vegetable proteins), which can be used as alternatives to ground meat.

When choosing protein powders, it is worth paying attention to the length of the ingredient list and the protein content in the product. A clean composition usually has few ingredients, and the protein content often reaches 80% or more. If naturalness is important, artificial sweeteners (sucralose, aspartame) and emulsifiers can be avoided. You can find a wider range in the protein for sports category.

Soya deserves a separate mention. Soy isoflavones are often associated with hormone activity, but clinical trial data show that their consumption generally does not have a significant effect on testosterone or estrogen balance in healthy adults. This is one of the most common fears in the context of plant-based nutrition.

Plant proteins for sports: are they suitable for muscle mass growth?

Plant proteins can be no less effective than whey proteins for muscle recovery if there is enough leucine – about 2.5–3 g per serving. Data from Maastricht University researchers (Pinckaers et al., 2024) show that muscle protein synthesis after consuming plant and dairy proteins can be similar when an adequate amount of leucine is reached.

Practically, this means that 20 g of pea protein may be too little. A standard 25–30 g dose or leucine supplementation can help achieve a similar recovery effect as 20 g of whey protein isolate. Older athletes (>50 years) are often recommended higher doses due to the phenomenon of "anabolic resistance."

Powder types differ in protein concentration and absorption speed:

• Isolate (~85–90% protein): usually has less carbohydrates and fats, absorbed quickly.
• Concentrate (~70–80% protein): usually cheaper and contains more other ingredients.
• Hydrolysate: proteins broken down into smaller peptides, so usually absorbed faster.

For people who exercise, soy protein isolate, pea protein isolate, and pea and rice protein blends are often recommended. Soy protein isolate has a high DIAAS score among plant proteins, and the combination of pea and rice proteins helps complement the amino acid profile by compensating for the lack of some essential amino acids.

In terms of taste, pea proteins may seem mealy or chalky to some people, so blends with rice, hemp, or oat proteins often have a milder texture. You can find a wider selection in the protein for vegans category.

Practical example: how to get 30 g of plant-based protein per day?

Reaching 30 g of plant-based protein per day is achievable even without protein powders if each meal has a clear protein source.

Example daily menu (~76 g of protein):

• Breakfast: oatmeal (50 g dry oats) with hemp seeds and plant-based drink, ~15 g.
• Snack: hummus with whole grain bread, ~10 g.
• Lunch: lentil stew with quinoa (150 g cooked lentils + 100 g quinoa), ~25 g.
• Snack: a handful of almonds (30 g), ~6 g.
• Dinner: tofu (150 g) with vegetables and buckwheat, ~20 g.

This structure covers the needs of a 70 kg exercising person (about 1.2–1.4 g/kg) and the norm for older adults. More ideas can be found in the article about the most protein-rich foods.

This structure can help meet the protein needs of a 70 kg exercising person (about 1.2–1.4 g/kg) and correspond to the often recommended protein amount for older adults. More ideas can be found in the article about the foods with the highest protein content.

The stack principle can help maintain consistency: one main dish with a protein source (lentils and grains), one protein-rich snack (hummus, nuts, edamame), and one portion of tofu or a shake. This creates a clearer daily protein structure.

Protein powders can be useful when the schedule does not allow preparing full meals or when intensive training requires an additional 25–30 g protein portion with sufficient leucine content.

Plant Proteins: FAQ

Can plant proteins completely replace animal proteins?

Yes, if various protein sources are combined in the diet or plant products containing all nine essential amino acids are chosen, such as soy, buckwheat, hemp seeds, and quinoa.

Practically, it is enough to consume various legumes, grains, seeds, and nuts daily to obtain all essential amino acids. Attention should be paid to vitamin B12, iron, and omega-3 fatty acids, as these nutrients may be lacking in a plant-based diet alone, so supplements or fortified products may be needed in some cases.

Which plant proteins are best for sports and muscle mass?

Most often, soy protein isolate and pea protein isolate are recommended for athletes because they have a favorable amino acid composition and relatively high leucine content.

Results can be similar to whey protein if 25–30 g of protein is consumed per serving instead of the usual 20 g. This can achieve about 2.5–3 g of leucine. A mixture of pea and rice proteins can also be effective, as one complements the amino acid profile of the other.

How much do plant protein powders cost in Lithuania?

A 500 g package in Lithuania usually costs about 15–35 €, and an 800–1000 g package about 25–45 €, depending on the brand, protein source, and product composition.

Several factors influence the price: isolates are usually more expensive than concentrates due to higher protein concentration, blends from multiple protein sources often cost more, and products without artificial sweeteners and with shorter ingredient lists can also be more expensive.

Who might plant proteins not suit?

Plant proteins may not suit people allergic to soy or sensitive to soy products. In such cases, pea, rice, or hemp proteins can be chosen, which are less commonly associated with allergic reactions.

For people sensitive to FODMAPs, some legume proteins may cause bloating or discomfort, so protein isolates with lower carbohydrate content are often better tolerated than concentrates. Pregnant and breastfeeding women are advised to consult a doctor or dietitian about optimal protein amounts and suitable sources, as protein needs may be higher during this period and depend on individual circumstances.

When choosing plant proteins, it is important to pay attention not only to the protein amount but also to the amino acid profile, leucine content, and price-to-portion size ratio. A wide selection of soy, pea, rice, and hemp proteins can be found in the "Papildų pasaulis" assortment, which offers products for various goals – from muscle mass gain to daily nutrition supplementation.

If you are unsure which protein would best suit your training schedule or digestion, you can visit the store at Visorių g. 2, Vilnius, or contact the team online. Fast home delivery can help you get a new package even before your next workout.