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Plant (vegan) protein

Updated: October 25, 2026

Plant protein (pea, rice, soy) suits vegans, vegetarians and anyone who can't tolerate dairy.

  • Best is a blend (pea + rice): its amino-acid profile gets close to whey.
  • Use a slightly bigger serving (30–40 g) — it has less leucine.
  • Soy is a complete protein and safe in normal amounts.

Vegans should also watch B12, iron, omega-3 (algae-based) and vitamin D.

General sports-nutrition guidance, not medical advice. If you have a condition, are pregnant or take medication, check with your doctor first.

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