Vegan Protein for Muscle Gain: How Much You Need and How to Get It
You can build muscle on a vegan diet. What matters most is training, enough total protein and enough energy, not whether the protein comes from plants. This guide explains how much protein to aim for and how a plant protein powder can help you reach it. Green Choice gives you 34.9g of protein per serve from a pea, faba and rice blend.
- 34.9g to 35.3g protein per serve
- All 9 essential amino acids in the blend
- No gums or thickeners
- Australian made, 84%+ Aussie ingredients
- Dairy free and gluten free
- About $3.50 per serve
Allergen note: contains pea. Made in a facility that also handles milk, soy, gluten and egg. Shipping calculated at checkout. Free shipping on orders over $150.
What customers say
★★★★★ 4.94 average · 913 reviews★★★★★“The chocolate is definitely my favourite as I don’t have a sweet tooth. I use the protein powder as a top up or a quick boost when I feel I need to hit my protein goals.”
★★★★★“Loved the taste and thickness of powder as a shake. Will be adding it to my oats in the morning as well!”
★★★★★“Great tasting and quality [plant] protein.”
★★★★☆“I am not really a fan of protein powder, but the texture was good. The Salted Caramel is ok. The Vanilla I mixed with Milo and it was quite nice. The chocolate sample I had was not to my liking. To be fair, I don’t usually like any of the chocolate protein powders.”
Reviews collected by Judge.me from Green Choice customers. Rating and count cover all products. Individual experiences vary.
What actually drives muscle gain
Protein is one piece of the puzzle. Here are the main factors, and where a protein powder fits.
| Factor | Why it matters | Where plant protein fits |
|---|---|---|
| Resistance training | Muscle grows in response to progressively harder training | Protein supports recovery but can't replace training |
| Total daily protein | Muscle needs enough building blocks across the day | A powder is a convenient way to reach your target |
| Total energy | Gaining muscle usually needs enough calories overall | Add fruit, oats or nut butter to shakes if you need more energy |
| Protein spread | Many people aim for protein at each meal rather than one big dose | One serve can top up breakfast or a snack |
| Sleep and recovery | Muscle repairs between sessions | Not a protein question, but worth planning for |
Shop vegan protein powder
Every 1kg pouch has 20 serves, which works out to about $3.50 per serve. Not sure which flavour you'll like? Start with the sample pack.
Chocolate
Rich cocoa (8% cocoa powder). 35.3g protein and 2.2g sugar per serve.
$69.99 · 1kg $3.50/serve
Vanilla
Clean and creamy. The most versatile flavour for smoothies, oats, baking and coffee.
$69.99 · 1kg $3.50/serve
Salted Caramel
Sweet caramel with a hint of salt. Great as a dessert-style shake or in iced coffee.
$69.99 · 1kg $3.50/serve
3-Flavour Sample Pack
One serve each of Chocolate, Vanilla and Salted Caramel. Find your favourite first.
$9.99 · 3 serves
How much protein do you need to build muscle?
Australian guidelines set a baseline of about 0.75g of protein per kg of body weight a day for adult women and 0.84g for men. Sports nutrition guidance for people who train regularly is higher, commonly around 1.2g to 2.0g per kg a day. Here is what that looks like in grams. This is general information, not personal advice.
| Body weight | Baseline (0.75g to 0.84g per kg) | Regular training (1.2g to 2.0g per kg) |
|---|---|---|
| 60 kg | 45g to 50g | 72g to 120g |
| 70 kg | 53g to 59g | 84g to 140g |
| 80 kg | 60g to 67g | 96g to 160g |
| 90 kg | 68g to 76g | 108g to 180g |
For example, someone who weighs 70kg and aims for 1.6g per kg would target about 112g of protein a day. One serve of Green Choice provides 34.9g, roughly a third of that. An accredited sports dietitian can set a target that suits you, especially if you have a health condition.
Top up your daily protein
34.9g protein per serve, about $3.50 a serve.
Leucine, blends and food sources on a vegan diet
Plant proteins generally contain less leucine than whey, an amino acid involved in muscle protein synthesis. Research suggests this can be offset by eating enough total protein across the day, choosing a blend and including leucine-richer plant foods such as soy.
- Choose a blend. Pea, faba and rice give all nine essential amino acids across the blend.
- Spread your protein. Aim for a serve of protein at each meal.
- Eat whole food sources too. Tofu, tempeh, lentils, chickpeas, beans, oats and nuts all add protein.
- Consider a slightly larger serve if you rely mostly on plant protein, or add a protein-rich food to your shake.
We don't publish a full amino acid breakdown for our blend, so we can't give a leucine figure. Read what the research shows on pea protein and recovery and compare plant protein vs whey.
Easy ways to add protein to your day
Breakfast
Stir a serve into overnight oats or blend a shake with oats and banana. See our 7 smoothie recipes.
After training
A shake is a convenient way to get protein when you don't feel like cooking. Chocolate suits a post-workout shake.
Snacks and baking
Try vegan protein pancakes or a protein custard.
Looking for more? See our vegan protein powder guide and plant protein powder buyer's guide. Vegans should also talk to a doctor or dietitian about nutrients like vitamin B12, which a protein powder doesn't provide.
Not sure which flavour?
Try all three for $9.99, or go straight to a 1kg pouch.
Ingredients and nutrition
Serving size 50g (2 level scoops). 20 serves per 1kg pouch. Figures are per serve of powder.
| Per 50g serve | Chocolate | Vanilla | Salted Caramel |
|---|---|---|---|
| Energy | 866kJ (207 Cal) | 866kJ (212 Cal) | 866kJ (212 Cal) |
| Protein | 35.3g | 34.9g | 34.9g |
| Total fat | 4.9g | 4.6g | 4.6g |
| Saturated fat | 1.4g | 1.2g | 1.2g |
| Carbohydrates | 4.2g | 6.9g | 6.9g |
| Sugars | 2.2g | 4.8g | 4.8g |
| Sodium | 183mg | 121mg | 121mg |
| Omega-3 (ALA) | 231mg | 231mg | 231mg |
Chocolate ingredients
Plant Protein Blend (Pea, Faba, Rice), Cocoa Powder (8%), Natural Flavouring, Cane Sugar, Coconut Milk Powder, Linseed, Sweetener (960, Steviol Glycosides), Salt.
Vanilla ingredients
Plant Protein Blend (Faba, Pea, Rice), Cane Sugar, Natural Flavouring, Coconut Milk Powder, Linseed, Sweetener (960, Steviol Glycosides).
Salted Caramel ingredients
Plant Protein Blend (Faba, Pea, Rice), Cane Sugar, Natural Salted Caramel Flavouring, Coconut Milk Powder, Linseed, Sweetener (960, Steviol Glycosides).
Allergen information: contains pea. Manufactured in a facility that also processes milk, soy, gluten and egg. Full nutrition panels are on each product page.
Vegan protein for muscle gain FAQs
Can you build muscle on a vegan diet?
Yes. Research suggests that with regular resistance training, enough total protein and enough energy, muscle gain on a vegan diet can be comparable to an omnivorous diet.
How much protein do vegans need to build muscle?
General sports nutrition guidance for regular trainers is around 1.2g to 2.0g per kg of body weight a day. Some people choose the higher end on plant-based diets. A sports dietitian can set a personal target.
Is vegan protein as good as whey for muscle gain?
Research suggests plant protein is comparable to whey when total daily protein is matched. Whey has more leucine, so plant protein users may eat a little more protein or choose a blend.
What is the best vegan protein powder for muscle gain?
Look for high protein per serve and per 100g, a blend of sources and a taste you enjoy. See our best vegan protein powder guide.
Do I need protein powder to build muscle?
No. Whole foods can provide all the protein you need. A powder is simply a convenient top-up.
When should I have a protein shake?
Whenever it suits your routine. Total protein across the day matters most.
Is it gluten free and dairy free?
Yes. It contains pea and is made in a facility that also processes milk, soy, gluten and egg, so speak to your doctor if you have a severe allergy.
How much does shipping cost?
Shipping is calculated at checkout based on your location, and orders over $150 ship free. Orders are usually dispatched via Australia Post within 1–3 business days. See our shipping policy.
Can I try it before buying a full pouch?
Yes. The 3-flavour sample pack costs $9.99 and includes Chocolate, Vanilla and Salted Caramel.
Written by the Green Choice Proteins team, Horsham, Victoria. Nutrition figures are taken from our product labels. This guide is general information, not medical advice. Speak to a doctor or accredited sports dietitian before changing your diet or training.
Top up your protein with plant power
Try all three flavours for $9.99, then choose a 1kg pouch or bundle.
Try the sample packShop 1kg pouches & bundlesFree shipping over $150 · Unopened returns within 30 days (returns policy)
