Nowhere in Europe Are There as Many Flexitarians as in the Netherlands. According to the Dutch dictionary Dikke van Dale, a flexitarian is "someone who only occasionally eats meat or fish." This group of people—who increasingly choose to leave meat or fish off their plate—has grown significantly in recent years. The most common reasons are sustainability and animal welfare, with health reasons also becoming more frequently cited. At the same time, there’s often confusion about the quality of plant-based protein. Athletes in particular may be unsure whether plant-based protein sources provide enough building blocks for muscle recovery and growth. Whether this concern is justified, and what you need to consider when following a (mostly) plant-based diet, you’ll read in this blog.
The Health Council and the Shift Toward Plant-Based Nutrition
In 2023, the Dutch Health Council advised choosing more plant-based protein sources over animal-based ones. This aligns with broader dietary recommendations to include more plant-based variety in our diets. Certain animal products, such as red or fatty meats, are frequently discussed in studies for their less favorable impact on diet when consumed in high amounts.
Shifting toward more plant-based choices also supports more sustainable eating habits—with benefits for the environment, climate, and animal welfare.
The Rise of the Protein Hype
At the same time, we’re seeing the so-called “protein hype” growing rapidly. From dairy products enriched with extra protein to protein chips, pancakes, and oats: a trip through the supermarket makes it clear that protein is more important than ever. Since animal-based proteins naturally have a different composition than plant-based ones, some people wonder whether a mostly plant-based diet still provides enough protein. This is especially relevant for athletes, who are mindful of their nutrition to support recovery after exercise.
The Challenges of Plant-Based Protein
The lower quality of plant-based proteins lies in the specific amino acids they contain. Amino acids are the building blocks of all proteins, and once absorbed, they’re used in the body for various processes, such as tissue building. Some amino acids can be produced by the body, while others—known as essential amino acids—must be obtained through diet.
While proteins from animal sources like meat, fish, dairy, or eggs usually provide (almost) the complete set of essential amino acids, plant-based proteins tend to offer these amino acids in different proportions or lower amounts. A predominantly plant-based diet therefore requires more attention to ensure enough variety in protein sources.
Additionally, protein from plant-based foods may be more difficult to digest than protein from animal sources. This varies by food and can also be affected by how it’s prepared. Beans and legumes, for example, are known to be less easily digestible, which can influence how efficiently the body utilizes the protein.
Solutions for Plant-Based Protein Sources
Fortunately, this doesn’t have to be a dealbreaker. Both research and the practical experiences of plant-based athletes show that a well-structured plant-based diet can provide a sufficient variety of amino acids. You can keep two key principles in mind to get the most out of plant-based proteins:
- Combine different plant-based protein sources.
- Increase your total protein intake.
By combining various plant-based protein sources in one meal, you can create a more complete amino acid profile. For instance, legumes contain certain essential amino acids, while grains provide others. Mixing these in a meal (and varying regularly) leads to a more diverse nutrient intake. By also increasing your overall protein intake by around 25–30%, you can account for differences in digestibility and utilization of plant-based proteins.
The Amacx Vegan Protein Shake as a Solution
These principles are also applied in the new Amacx Vegan Protein Shake. To achieve the broadest possible amino acid profile, the shake contains protein from peas, fava beans, and brown rice—carefully combined for a diverse composition.
Each shake also contains nearly 4 grams of leucine—an amino acid frequently referenced in scientific literature regarding muscle recovery and protein metabolism. To support the digestibility of plant-based protein, each shake includes 30 grams of protein (compared to 20 grams in our Recovery Line shakes). Part of the protein is hydrolyzed, meaning it has been broken down into smaller chains. This may allow the body to digest the protein more easily.
In Summary:
- A predominantly plant-based diet aligns with dietary recommendations for many people. It also supports more sustainable food choices by shifting from animal to plant-based protein sources.
- The composition of plant-based proteins differs from animal proteins. This means that some essential amino acids may be present in smaller amounts, and digestibility can vary by product.
- Still, a (mostly) plant-based diet can meet the protein needs of both recreational and serious athletes—if attention is paid to both the quality and quantity of protein intake. Key principles include:
Combine various plant-based protein sources (e.g., legumes with grains, or beans with nuts).
Increase total protein intake by approximately 25–30% compared to a diet with animal protein.
- The Amacx Vegan Protein Shake is a plant-based protein source that fits into a varied diet and can be used after training or at any time you want to boost your protein intake.
