Sticking to a plant-based diet whilst still getting what your body needs is perfectly possible. With a fully plant-based diet, there are a few nutrients you may need to pay closer attention to. The supplements most commonly relevant here are: vegan protein, vitamin B12, omega-3 from algae, magnesium and creatine. Not every supplement is necessary for everyone; what you choose to take depends on your diet, your training goals and what you’re already getting from your regular meals. So think of the list below as an overview of options, not a shopping list.
What role does vegan protein powder play in sport?
Protein is the building block of your muscles. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. This applies just as much to vegan protein sources as it does to animal-based ones.
A vegan pea and fava bean protein powder provides the essential amino acids that your body cannot produce on its own. Plant-based sources such as peas, fava beans, rice and hemp each have a slightly different amino acid profile, so combining a few of them, or varying your choice throughout the day, gives you a well-rounded intake. Nutritionists also recommend spreading your protein intake across several meals rather than consuming it in one large portion. How much protein you need each day depends on your weight and how much you exercise. In our article ‘How much protein do you need per day?’, we work out the figures for you. A protein powder is handy if it’s difficult to get that amount from meals alone, for example around a training session.
Why is vitamin B12 important if you’re a plant-based athlete?
Vitamin B12 is found almost exclusively in animal products, so you’ll get little to none from a completely plant-based diet. A B12 supplement is therefore a sensible addition for almost every vegan.
Vitamin B12 contributes to normal energy-yielding metabolism. Vitamin B12 contributes to the reduction of tiredness and fatigue. Vitamin B12 contributes to normal functioning of the nervous system. You can take B12 daily in a lower dose or less frequently in a higher dose; a fixed routine, for example every morning, helps to ensure you don’t forget. If you’d like to know more about this vitamin, read about the benefits of vitamin B12.
How can you get enough omega-3 without eating fish?
The omega-3 fatty acids DHA and EPA are mainly found in oily fish, but their original source is algae. Fish obtain them from their food; algae oil provides the same DHA and EPA directly and is entirely plant-based.
Plant-based omega-3 from linseed, walnuts and chia seeds consists mainly of ALA. Your body converts only a small proportion of this into DHA and EPA, so a direct source such as algae oil is practical for vegans. DHA contributes to maintenance of normal brain function. DHA contributes to the maintenance of normal vision. Both effects occur with a daily intake of 250 mg of DHA; our algae oil provides 210 mg of DHA and 70 mg of EPA per capsule. This isn’t related to exercise as such: it applies to anyone who gets enough DHA. You can read more background information in ‘What is omega-3 good for?’.
What does magnesium glycinate do for your muscles?
Magnesium plays a role in your muscles and your energy metabolism. Magnesium contributes to normal muscle function. Magnesium contributes to normal energy-yielding metabolism.
Magnesium contributes to normal protein synthesis. Magnesium contributes to a reduction of tiredness and fatigue. It’s found in nuts, seeds, pulses, wholegrain products and dark green leafy vegetables; if you eat plenty of these every day, you’ll often be getting a good amount. A supplement is particularly useful if your diet is lacking in magnesium or if you find yourself running low. You can read about exactly what magnesium does in ‘What is magnesium and what does it do for your body?’.
Is creatine monohydrate vegan?
Yes. Creatine monohydrate is produced synthetically and contains no animal-derived ingredients. It’s particularly beneficial for those on a plant-based diet, as creatine is found mainly in meat and fish, and you don’t get much of it from plant-based foods.
Creatine increases physical performance in successive bursts of short-term, high intensity exercise. This authorised claim applies to a daily intake of 3 g of creatine for adults engaging in strenuous, high-intensity exercise. Beyond this, there is no broader performance claim: creatine is not a substance that automatically enhances performance in every form of sport. In practice, people often take 3 to 5 grams a day, every day, regardless of whether they are training that day; consistent use is more important than an initial loading phase. You can read more about how creatine works in the section on the effects of creatine monohydrate.
Frequently Asked Questions
Are vegan sports supplements just as effective as animal-based ones?
For most purposes, yes. A vegan protein powder provides the same essential amino acids, and creatine monohydrate is chemically identical to the animal-based variety. The difference lies mainly in the source of the raw material, not in what it does in your body.
Which supplements are most important on a plant-based diet?
Vitamin B12 and omega-3 (DHA and EPA) are the hardest to obtain from plant-based foods; for most vegans, a supplement is advisable. Protein depends on your total intake, and creatine is an optional supplement for strength training.
Do I need BCAAs if I’m already consuming vegan protein?
BCAAs (leucine, isoleucine and valine) are three of the amino acids already found in a complete protein powder. If you’re consuming enough vegan protein, you’ll already be getting these amino acids from that, so a separate BCAA product is usually unnecessary.
Can I take vegan protein and creatine together?
Yes. They serve different purposes: protein provides the building blocks for your muscles, whilst creatine plays a role in short, intense bursts of exercise. You can use them together without any issues.
Getting started with plant-based supplements
Want to supplement your plant-based routine? Check out the vegan protein powders, or opt specifically for vitamin B12, omega-3 from algae, magnesium glycinate (bisglycinate) or creatine monohydrate. All are entirely plant-based, with a transparent list of ingredients and no unnecessary additives.
