Fair evidence · Basics
Plant-based protein powder
also: Soy, pea, rice
Protein intake without dairy
Fair evidence
The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
A meta-analysis of nine studies (266 participants) found that soy protein gave the same gains in muscle mass and strength as whey in strength training. A 2025 meta-analysis confirms that for soy, but found, with plant proteins other than soy (rice, chia, oat, potato), slightly less gain in muscle mass than with animal protein, based on five studies. For strength there was no difference.
- Dosage
- According to your daily protein target (see the protein calculator)
- Timing
- Whenever it fits your day
- Approx. price
- €18–35 per month
Watch out
Soy is the best-researched plant-based choice. For other plant proteins there are fewer studies; research on a wider range is still needed.
Frequently asked questions about supplements
How much Plant-based protein powder per day?
According to your daily protein target (see the protein calculator)
When should you take Plant-based protein powder?
Whenever it fits your day
Does Plant-based protein powder really work?
Fair evidence. The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
What does Plant-based protein powder cost?
€18–35 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Messina M et al. (2018). No difference between the effects of supplementing with soy protein versus animal protein on gains in muscle mass and strength in response to resistance exercise. Int J Sport Nutr Exerc Metab. (meta-analysis, 9 studies, n = 266)
- Effect of plant versus animal protein on muscle mass, strength, physical performance, and sarcopenia: a systematic review and meta-analysis of randomized controlled trials (2025). Nutr Rev. (meta-analysis)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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