Your protein needs vary based on activity level, muscle mass, gender, weight, and fitness goals. For a sedentary adult, the Dietary Reference Intake (RDI) recommends 0.8 grams of protein per kilogram of body weight daily, or 10% to 35% of your total calorie intake. This is the minimum for basic nutrition, but most of us need more.

The Academy of Nutrition and Dietetics advises that active individuals require more protein. This means that as an active person and/or someone training regularly, you should aim to exceed the RDI to maximize the benefits of protein. While recommendations differ, recent research suggests that 30% of daily calories should come from protein. For a 2,000-calorie diet, that’s 600 calories from high-protein foods. This intake not only supports muscle and fitness goals but also leads to a myriad of other health benefits, including improving cognitive function, reducing the risk of obesity, and maintaining lean muscle mass as we age.

For more information, see https://examine.com/guides/protein-intake/#protein-intake-calculator.

Plant-based proteins are a great option for those following a vegan or vegetarian lifestyle, or for individuals with lactose intolerance or allergies to dairy or egg proteins. Additionally, plant proteins are often easier to digest and may cause less bloating or discomfort for some people. They are also a more environmentally sustainable source of protein.

While whey protein has traditionally been considered superior for muscle growth and recovery, recent research suggests that plant-based proteins can be just as effective when consumed in adequate amounts and combined with resistance training. The key is to ensure you're getting a complete amino acid profile from your plant protein source - which is in our Tuff Supps Plant Protein.

Your protein needs vary based on activity level, muscle mass, gender, weight, and fitness goals. For a sedentary adult, the Dietary Reference Intake (RDI) recommends 0.8 grams of protein per kilogram of body weight daily, or 10% to 35% of your total calorie intake. This is the minimum for basic nutrition, but most of us need more.

Absolutely. Plant-based protein powders can be an excellent choice for meal replacements or post-workout shakes. They can be easily mixed with water, plant-based milk, or other liquids and combined with additional ingredients like fruits, vegetables, nut butters, or healthy fats to create a nutrient-dense and satisfying meal or recovery drink.

Yes, True Protein's sport supplements are suitable for both men and women.

If you follow a plant-based lifestyle, you've probably heard it a hundred times: “But where do you get your protein?” While wholefood sources like quinoa, tofu, lentils, beans, tempeh, and kale all contain protein, they’re not always ideal post-workout—especially when your body needs fast, convenient nourishment within that 15–30 minute recovery window.

That’s where plant-based protein supplements shine. Options like pea and rice protein offer a solid protein punch similar to whey, but often fall short on the full amino acid profile needed for muscle growth.

That’s why a well-balanced blend—like our Plant Powered Protein—is ideal. By combining Australian yellow pea, faba bean, and brown rice proteins, it delivers a complete amino acid profile that rivals whey isolate. It's the clean, effective choice for anyone looking to build lean muscle, recover faster, and stay plant-powered.

In short, there is no magic supplement for weight loss. The long-term answer to weight loss is a balanced diet coupled with an active lifestyle. Nevertheless, supplementation can be used to assist the weight loss journey. One of the best options for weight loss is Plant Powered Protein. It is high in protein, with a well balanced amino acid profile while low in calories, meaning that you will stay full, get your protein in for building and maintaining muscle without the added calories.

In short, you can get all your protein needs from a protein rich diet in meats, fish or plant based foods rich in protein such as quinoa, tofu, lentils, beans, tempeh, and kale. However, all these options require preparation, storage and time to eat them plus often carry extra calories in sauces, oils and accompaniments.

What protein powder, like Plant Powered Protein, provides is a convenient and easy way to get your protein in without the hassle and is also easy to digest and absorb.