Plant-based eating has evolved from niche to mainstream – and has made its way into sports nutrition as well. Meanwhile plant-based sports nutrition products, like shakes, bars, and powders, are popping up in all categories and places. And they are not just dedicated to vegans anymore, but to anyone who wants to embrace plant proteins not just for ethical or environmental reasons but because they really work and offer great alternatives to traditional whey products. Learn why plant proteins are more than an alternative but a real choice for athletes and physically active individuals aiming for endurance, strength, muscle mass, or a leaner physique.
Protein Is Essential for Athletes and Physically Active Individuals
Protein is a cornerstone of sports nutrition and athletic performance. It plays a vital role in building and maintaining muscle mass, enhancing strength, supporting recovery, and optimizing body composition. For athletes and physically active individuals, protein needs are higher than those of the general population. While the average adult requires around 0.8 grams of protein per kilogram of body weight, athletes may need anywhere from 1.2 to 2.0 grams depending on their sport, training intensity, and goals.[1][2][3]
This increased demand is due to the constant breakdown and rebuilding of muscle tissue. Resistance training, in particular, stimulates muscle protein synthesis, and when paired with adequate protein intake, it leads to gains in muscle mass, strength, and lean body composition. Sports nutrition products like protein powders, shakes, and bars are designed to help athletes meet these elevated needs, and plant-based options are now becoming a key part of that toolkit.
Plant vs. Animal Protein: Can Plants Keep Up?
For years, whey protein, derived from milk, has dominated the sports nutrition market. It’s known for its high biological value and support for muscle protein formation. But recent research has shown that plant proteins can be just as effective, especially when formulated thoughtfully and with a surplus.The key lies in combining complementary plant sources to create a complete amino acid profile.[4]
A standout example is the combination of faba bean and rice protein. Faba beans are rich in lysine, an essential amino acid often limited in grains, but they lack sulfur-containing amino acids like methionine and cysteine. Rice protein, on the other hand, is high in those sulfur amino acids but low in lysine. Together, they form a balanced and complete protein source to support muscle protein synthesis just like whey does.
Matching Protein Strategies to Athletic Goals
Shelves with sports nutrition show a huge range of protein supplements like protein powders, protein shakes, protein bars or protein-enriched foods, which claim to aid replenishment, recovery, or muscle gain and many more. Targeted to athletes in all kinds of disciplines, their main goals for protein supplementation could be summarized under recovery, muscle gain and weight management.
Endurance Sports: Recovery and Adaptation
Endurance athletes such as runners, cyclists, and triathletes firstly focus on carbohydrates for fuel, while they are aware that protein plays a crucial role in recovery and adaptation. Intense endurance training causes muscle damage and inflammation, and protein helps repair tissues, reduce soreness, and supports the remodeling of muscle fibers for recovery. It also contributes to improved aerobic and anaerobic efficiency, better hydration status, and enhanced metabolic health.[1][2]
Plant-based recovery drinks, shakes and bars are increasingly popular among endurance athletes, offering a convenient and effective way to replenish protein stores after long training sessions. When consumed within two hours post-exercise, these products can significantly improve recovery outcomes and prepare the body for the next workout.
Strength & Power: Building Muscle and Performance
Climbing, rowing, and team sports are examples of strength-focused sports. They require athletes to generate high levels of force and power. Resistance training is the foundation of strength development, and protein intake amplifies its effects. Research shows that protein supplementation enhances strength gains and helps athletes improve resistance exercise performance.[2][3]
Plant proteins like rice protein have demonstrated comparable results to whey in promoting muscle strength in resistance training programs.[4][5] Muscle growth comes along with fast-twitch muscle fibers, which are essential for explosive movements such as sprinting, jumping, and lifting. For athletes training near their maximal force capacity, plant-based protein can be a reliable and effective choice.
Muscle Gain: Hypertrophy and Lean Mass
In sports such as weightlifting, throwing disciplines or shotput muscle mass is a competitive advantage. Here, athletes aim to increase fat-free mass through a targeted muscle gain program or so-called hypertrophy training. This involves heavy resistance workouts, a high-protein diet, and a caloric surplus. Protein not only helps muscle growth—often supported by moderate insulin effects from carbohydrate—the protein also acts as a reservoir of amino acids that support recovery and adaptation. Plant-based protein blends, especially those combining rice and faba bean, can support muscle gain goals. Pairing them with the slow-release carbohydrate Palatinose™ (isomaltulose) provides a moderate insulin response that further enhances protein synthesis for lean muscle mass. Studies have shown that rice protein leads to gains in muscle mass and thickness to a similar extent as whey protein in resistance-trained individuals.[4][5]
Weight Management: Lean and Strong
Not all athletes aim to gain weight—some need to lose weight while preserving muscle, especially in sports with weight categories like weight lifting, boxing, or wrestling. In these cases, a high-protein, energy-restricted diet combined with resistance training is the most effective strategy. Protein helps maintain lean muscle mass during weight loss, ensuring that performance doesn’t suffer.[2]
Even recreational athletes can see benefits from improving body composition and building lean muscle for their fitness and metabolic health. Regular training paired with high-quality protein helps support muscle growth and sustainable weight management. What’s interesting is that rice protein has shown similar effects to whey protein in reducing fat mass and increasing lean body mass during resistance training, making it a solid plant-based option for active people looking to optimize their results.[4][5]
The Future of Sports Nutrition will Embrace Plant-Based
The rise of plant proteins in sports nutrition reflects a broader shift toward more sustainable, and emerging , science-backed approaches to athletic performance. With smart formulations and growing evidence of efficacy, plant proteins are no longer just an alternative, they’re a real choice for athletes across the spectrum. Whether you’re training for a marathon, building strength for competition, or managing your weight for peak performance, plant-based proteins can support your journey. They offer flexibility, functionality, and a clean label that aligns with modern nutritional values.
[1] König et al (2020) Dtsch Z Sportmed 71: 192-198. https://doi:10.5960/dzsm.2020.450
[2] Jäger et al (2017) J Int Soc Sports Nutr 14:20. https://doi.org/10.1186/s12970-017-0177-8
[3] Thomas et al (2016) J Acad Nutr Diet116(3):501-528. https://doi.org/10.1016/j.jand.2015.12.006
[4] Van der Heijden et al (2024) Med Sci Sports Exerc 56(8): 1467-1479. https://doi.org/10.1249/mss.0000000000003432
[5] Joy et al (2013) Nutr J 12:86. https://doi.org/10.1186/1475-2891-12-86