If you’re over 50 and trying to get stronger on a plant-based diet, you’re in the right place.
Getting enough protein is one of the most important parts of building and maintaining strength, especially as you age.
But with so many vegan protein powders out there, how do you choose the right one?
In this guide, we’ll walk you through the best plant-based protein powders, how they compare, and how to pick the one that’s perfect for you.
Why Protein Matters After 50
As we get older, our bodies naturally lose muscle mass. This makes it harder to stay strong, energetic, and healthy. Protein helps rebuild muscles, supports your bones, and even helps your immune system. But not all proteins are the same.
For plant-based eaters, it’s important to choose a protein powder that’s not just high in protein, but also complete in essential amino acids—the building blocks your muscles need to grow.
Quick Tip: What Is a Complete Protein?
A complete protein contains all 9 essential amino acids. These are the ones your body can’t make on its own. Some plant proteins are complete, others are not—but that doesn’t mean they’re bad. You can combine different sources to get a complete protein.
Best Vegan Protein Powders for Strength
Here’s a list of popular plant-based protein powders, along with their pros and cons:
1. Soy Protein
- Complete protein: Yes
- Taste: Earthy, nutty
- Best for: Muscle building and recovery
- Watch out for: Some people may be allergic or avoid soy for hormonal reasons
2. Pea Protein
- Complete protein: Almost (low in methionine)
- Taste: Slightly stronger, can have a planty smell
- Best for: Great texture, good for smoothies
- Pro tip: Combine with rice or hemp to make it complete
3. Hemp Protein
- Complete protein: Yes
- Taste: Earthy, grainy
- Best for: Fiber and omega-3 boost
- Watch out for: Lower protein percentage—good if you want more fiber
4. Brown Rice Protein
- Complete protein: No (low in lysine)
- Taste: Strong and grainy
- Best for: Sensitive stomachs
- Pro tip: Blend with pea or pumpkin protein
5. Pumpkin Seed Protein
- Complete protein: Not quite (low in some amino acids)
- Taste: Mild, slightly nutty
- Best for: Great taste, easy to digest
6. Sunflower Seed Protein
- Complete protein: No (low in lysine)
- Taste: Nutty, mild
- Best for: Smoothies, sensitive to other protein textures
7. Sacha Inchi Protein
- Complete protein: Yes
- Taste: Nutty, earthy
- Best for: Superfood boost, high quality
- Watch out for: More expensive
8. Protein Blends
- Complete protein: Usually, yes
- Taste: Depends on ingredients
- Best for: Balanced nutrition
- Tip: Look for blends with pea + rice or soy + hemp for a full amino acid profile
What To Look For In a Vegan Protein Powder
Here are 5 things to check before buying:
- Protein per Serving: Aim for at least 20g of protein
- Complete Amino Acids: Choose complete or blended sources
- Calories: Under 200 per serving is a good range
- Sweeteners: Avoid artificial ones like sucralose if you’re sensitive
- Digestibility: If you have stomach issues, avoid powders with lots of fiber
How To Use Protein Powder For Strength
- Best Time to Take: After your workout or as a snack
- Mix With: Water, plant milk, or in a smoothie
- How Often: 1-2 servings per day depending on your needs
My Favorite Pick
If you want something easy and tasty, I recommend a pea and rice blend like the one from BioTRUST (unsponsored). It mixes well, tastes great, and gives you all essential amino acids.
Final Thoughts
Choosing the right vegan protein powder doesn’t have to be confusing. Look for something that fits your goals, tastes good, and is easy to digest. Try a few and see what works best for your body.
Remember: Getting stronger after 50 is possible—and with the right fuel, it gets a lot easier.
