Plant-Based Proteins vs Whey: How to Make a Complete and High-Performance Vegan Shake?
07/10/2025Adrien Materne
Whey or plant-based protein: which one suits your fitness goals? Discover the key differences, benefits, and how to build the perfect shake.
Plant-Based Proteins vs Whey: How to Make a Complete and High-Performance Vegan Shake?
Whey has long been the go-to for athletes seeking muscle gain, recovery, or toning. But recently, plant-based alternatives have been gaining ground. Whether for ethical, digestive, or environmental reasons, more and more athletes are turning to plant proteins.
But are they as effective as whey? And how do you create a balanced plant-based shake that truly supports muscle performance?
In this article, we break down the key differences — and show you how to create powerful vegan shakes or choose ready-made formulas like those from tonic.lu.
1. Whey vs Plant Proteins: What Are the Real Differences?
| Criteria | Whey Isolate (Milk) |
Pea | Rice | Hemp |
|---|---|---|---|---|
| Amino Acid Profile | 🟢 Very complete | 🟡 Fairly complete | 🔴 Low in lysine | 🟠 Less complete |
| Digestion | 🟢 Fast | 🟡 Moderate | 🟢 Excellent | 🟢 Good |
| Allergens | ⚠️ Lactose (possible) | ✅ None | ✅ None | ⚠️ May irritate (fibers) |
| Taste | 👅 Neutral | 👅 Earthy | 👅 Light | 👅 Nutty |
| Eco-Responsibility | 🔴 Low | 🟢 Good | 🟢 Very good | 🟢 Very good |
2. Benefits of Plant-Based Shakes – Beyond Veganism
- Fewer allergens: no lactose, gluten, or casein
- Less processing: often produced via gentle methods
- Reduced environmental impact: low water and energy use
- Rich in nutrients: fiber, minerals, healthy fats
3. How to Create a Complete Vegan Shake
An effective plant-based shake combines multiple protein sources to balance amino acids.
- Recommended combos: pea + rice, pea + hemp, rice + amaranth
- Bonus additions:
- Superfoods: spirulina, maca, raw cacao
- Seeds: chia, flax, pumpkin
- Fruits: banana, dates, blueberries
- Healthy oils: MCT, flax, almond butter
Don't feel like mixing it all yourself? Check out our ready-to-use vegan blends on tonic.lu.
4. Vegan Shake Recipes for Any Time of Day
🕗 Morning Shake – Long-Lasting Energy
Pea + rice, banana, chia seeds, almond milk, raw cacao
🏋️♂️ Post-Workout Shake – Recovery
Tonic vegan blend, maca, plant milk, frozen blueberries
🌙 Evening Shake – Satiety & Sleep
Hemp, almond butter, cinnamon, oats, coconut milk
5. Our Recommended Products
🔹 Vegan Blend – USN 100% Plant Protein
Balanced plant proteins (pea + rice), enriched with BCAAs. Ideal for vegan athletes.
🔹 Vegan Protein Bars
Perfect for a post-workout snack or a healthy treat, free of lactose and soy.
6. Quick FAQ
- Are plant proteins effective?
Yes, when well combined and consumed in adequate amounts (1.6 to 2.2 g/kg body weight). - Taste vs whey?
Different but pleasant. Our products are naturally flavored (cacao, vanilla, stevia…) - Can you mix whey and plant proteins?
Yes, it’s actually a great transition approach.
Conclusion
Plant-based shakes are not just an alternative: they’re a complete, effective, and responsible solution. Make your own or choose from our ready-to-use blends to simplify your fitness routine.
