Protein shakes are a wonderful way to support muscle growth while cutting fat from your diet. For vegans and those sensitive to dairy, non-dairy plant based protein powder can offer similar benefits of whey without milk products.
Non-Dairy Plant Based Protein Shake Options
One of the primary benefits of whey and casein based protein supplements is that they’re complete; that is, they contain a full set of amino acids that can be completely put to use by the body when you ingest them, rather than needing to plan a combination of foods to build a complete protein. However, whey is not the only complete protein, and getting the combination right is not difficult.
Soy protein is a complete protein and has a higher level of glutamine, which is critical to new muscle growth and damaged muscle repair. However, soy has a high concentration of phytoestrogens and has been shown to impact testosterone levels, so many people prefer to avoid it. Additionally, soy is a legume, which may cause digestive sensitivity for some users.
Soy can be a prominent part of a vegan diet, such as in tofu and textured vegetable protein. If you’re concerned about getting too much soy, keep up on the tofu but consider using a different protein powder for your shakes.
It’s critical to point out that hemp is not marijuana. Hemp protein powder will not get you high, but it can help you control sugar cravings, reduce your risk of osteoporosis and help you maintain a clean colon. If you’re on any blood-thinning medications or suffer from a chronic viral infection such as herpes, you should not use hemp protein. Hemp protein powder is often available from organic sources and can either be stirred into almond milk for a protein boost or blended into a smoothie.
Pea protein is one part of a protein shake. When combined with brown rice protein, yellow pea protein offers a complete protein boost that is easily absorbed for an energy and muscle repair boost right after your workout.
Brown rice protein powder is a great product to have in your kitchen and in your smoothie! This versatile protein supplement can be added to soups, quick breads and casseroles for a nutritional bump; heat will not harm it. Brown rice is a great option for anyone with blood sugar issues. It adds protein to your diet without causing the high insulin spike often associated with white rice.
Recovering Faster with Non-Dairy Plant Based Protein Powders
Building a workout routine requires adding in days of rest and time for muscle repair. Adding a non-dairy plant based protein powder shake to the end of your workout can help you speed muscle recovery. While whey is popular, cheap and a complete source of protein, it’s often highly processed and can cause digestive distress such as gas, diarrhea or constipation for some users. Non-dairy proteins can be great for your muscle development and your gut.