Protein powder does not have to be dairy based, although you might think so by visiting the closest supplement store. The truth is there are more Veg friendly options than ever before. Here are 5 options that you should strongly consider in order to reach your protein intake goal of .8 to 1.0 X your body weight each day.
It will be a very slow process but these 5 vegan friendly options listed below will slowly get some traction from gym goers and athletes that have typically leaned on whey protein for their post workout needs.
The old knock on plant-based proteins was that they lacked the essential amino acids needed. At the time this was true. However, now there are plenty of options that will deliver the aminos needed for recovery and muscle growth.
If you are a vegan, or just an athlete looking for a dairy free option to switch things up after your workout, here are the recommendations of the team at Appetite for Peace. These options are now available in many retail stores and plentiful through online retailers.
- Soy Protein
Protein purity index: 100
It may come as a shock to some to see soy at the top of this list. Don’t let some of the negative rumors scare you regarding energy levels or poor digestion. They have been dismissed by several academic studies. This protein is soy awesome.
In case you were not certain, soy protein is derived from soybeans. This non-dairy substitute packs a powerful punch, containing all the essential amino acids you need. When regularly included in your diet soy protein has been shown to increase overall heart health, and lower cholesterol levels.
Soy protein averages 25 grams of protein per level scoop.
- Vegan Protein Blends
Protein purity index: varies from 55-80
Veg friendly protein blends are on the rise. Many companies like to mix some combination of the more popular veg favorites such as soy, rice, and pea proteins. This provides for a better variety of amino acids, fiber, nutrients, and texture to the shake. There are alternative, and what may be deemed unusual veg protein blends that include: chia, quinoa, alfalfa, cranberry, and even artichoke.
Vegetarian protein blends typically average 15-25 grams of protein per level scoop.
- Pea Protein
Protein purity index: 67
These little green legumes are often found alongside a baked potato for dinner. However, there is a reason peas are often included as a key ingredient in most baby food. We suggest you give peas a chance. Pea protein has an ideal texture for protein shakes and even for baking. Protein cookies anyone?
Pea protein averages 20-25 grams of protein per level scoop.
- Rice Protein
Protein purity index: 49
Rice protein provides a fantastic variety of protein, carbs, fiber, vitamins E and B, and absolutely no fat. Whey protein often causes many lactose intolerant people too many visits to the bathroom during their workouts. However, rice protein is hypoallergenic, making it an ideal protein for digestion.
Pea protein averages 6-8 grams of protein per level scoop.
Protein purity index: 43
Hemp is often overlooked for all that is can offer, hemp protein also falls in this category. Hemp protein blends easily, dissolves nearly instantly, and contains 88 percent of the amino acids needed for post workout recovery.
Hemp protein averages 8-15 grams of protein per level scoop.