social group - True people
Home / Nutrition / Protein Powders For Vegetarians

Protein Powders For Vegetarians

Protein Powders For Vegetarians

Soy Protein Powder
110 calories; 1g fat; 2.1g carbs; 23g protein per 28.5g serving

“Soy protein powder is a byproduct of the soya bean and consists of isoflavones, fiber and all of the amino acids you need for muscle growth,” says Shawn Dolan, PhD, RD, CSSD, Senior U.S. Olympic Committee Sports Dietitian. Its also easily digestible, offers a smooth mixing consistency when added to foods and shakes, and is lactose- and gluten-free. If you are a lacto-vegetarian and include dairy in your diet, you can try mixing it with whey for perfect post-workout fuel.

Casein Protein Powder
120 calories; 1g fat; 3g carbs; 24g protein per 33g serving

Like whey, casein—which makes up 80 percent of the protein in cow milk and is also a byproduct of the cheese-making process—is not an option for vegans. But if you are a lacto-vegetarian, you can add it to the roster. “You might call it time-released, because it stays in the GI system a little longer than whey does,” says Dolan. “Its beneficial to have before you go to bed if you are trying to increase muscle mass.” Why? It helps to prevent muscle breakdown while sleeping, helping you recover more quickly before your next workout.

Brown Rice Protein Powder
80 calories; 0g fat; 2g carbs; 17g protein per 21g serving

Brown rice protein isn’t a complete protein by itself, meaning you need to buy a powder that contains enhanced amino acids—or you need to pair it with something, like tofu, quinoa or beans, that will round out the nutrients you need. Still, it has it’s own unique benefits. “It’s high in fiber, gluten-free, lactose-free and full of B vitamins, which help out with muscle metabolism and growth,” says White. Bonus: Brown rice protein is labeled as hypoallergenic, so it’s less likely to irritate your system or cause an allergic reaction.

Yellow Pea Protein Powder
70 calories; 1g fat; 1g carbs; 14g protein per 15g serving

Like brown rice protein, a yellow pea powder isn’t going to contain all of the essential amino acids you need for muscle building. But if you’re lactose intolerant or allergic to soy, it’s worth adding to your more limited rotation. “A lot of studies show that it can prevent hypertension and kidney disease,” says White. Just pair it with another protein source, such as beans, quinoa or tofu, to make it complete, and use it in moderation, says White. “It may cause calcium to leak out of the bones due its affect on uric acid levels in the body—which can lead to flare ups for people with gout,” he says.

Mixed Protein Powder
120 calories; 1g fat; 6g carbs; 26g protein per 37g serving

Each vegetable-based protein is beneficial on its own, but this new method mixes multiple types of plant protein to deliver a variety of nutrients in one powder, says Lindsay Langford, MS, RD. Typically sourced from a combination of sprouts and beans, like quinoa, millet, buckwheat, garbanzo beans, lentils, bean sprouts and flaxseeds, a mixed powder can provide you with a nice profile of vitamins, fatty acids and fiber to help you diversify your supplements.