Most protein powders available out there are made of milk whey or casein, which is evidently a big no for vegans. But fortunately, there are numerous alternatives today that provide just as much protein for actually the same price. Moreover, if you aren’t vegan but whey protein powders tend to cause you a bloated feeling, vegan protein powder can be a good option for you too. Keep reading to find out how to get the most of your vegan protein powder.
To Blend or Not to Blend?
Lets mention first that we will talk about the raw protein powders that are sold unblended. When looking for vegan protein powder in sports supplements you will come across with ‘vegan blends’ powders that combine many of the following powders together into one. Although you may consider it as ‘easier’ to manage you will have have to watch out for common additional sugars or additives that you may not have planned on.
Soy Protein Powder
Soy protein is known to be a ‘complete’ protein. That is because it offers all the required amino acids for human nutrition. Usually, its protein content ranges from 80% – 85%. The biggest advantages for some, is having that much soy in their diet.
If if you are 100% vegan, you probably eat a lot of tofu/soy products. Hence, it is recommended that you consult your your doctor or research a bit more on the topic before using this type of protein on a daily basis.
Rice Protein Powder
On it’s own, rice protein is not often considered a complete protein. That is because it is low in the amino acid called ‘lysine’. The most common way to use rice protein powder is to combine it with pea protein powder, which is known to be rich in “lysine”, but low in the other amino acids.
Rice protein powder is usually very fine and needs to be mixed well to help dissolve it.
Pea Protein Powder
Pea protein is also considered an incomplete type of protein. It is low in the amino acids called ‘cysteine’ and ‘methionine’ which are exact the amino acids that rice protein is high in.
When compared to rice protein powder, the pea protein powder is much more clumpier, thus needs to be mixed very well with a proper shaker. Using a spoon/fork/knife in a cup will not mix it.
When shopping for your vegan protein powder you should be able to find products without sugars, flavours and additives. You can still add in you own flavours and sweeteners when you prepare your shake, but it should be up to you and not the manufacturer.