Do you have to get your protein from milk proteins, including whey and casein? Studies show that 14 percent of the world’s population is vegetarian or vegan, according to WTVOX. You can also get the macronutrient from other sources such as plant based protein powder. Besides that, two sources can still provide all the daily amino acids you need. Here are some factors to consider:
Make sure to select a product with high-quality protein sources like brown rice and green pea. For example, brown rice is a whole grain, so it contains higher amounts of nutrients like proteins versus other varieties like white rice.
Meanwhile, peas are high in nutrients, including:
- Vitamin A
- Vitamin K
- Vitamin C
Studies revealed that about 2 percent of all Australian adults have one or more food allergies. You can find some plant-sourced protein powders that contain no allergens. This can help prevent the ingredients from triggering allergic reactions, which can include itchiness, rashes, and hives. It is critical to read a product’s ingredients list to determine whether or not it contains possible allergens.
These features can provide a healthier protein powder. For example, natural flavours might include sources like vanilla extract or cocoa powder. Natural sweeteners are also healthier than other options like white sugar. Monk fruit and stevia leaf can add sweetness to protein powders and prevent blood sugar spikes.
Branched-Chain Amino Acids (BCAAs)
These essential amino acids (EAAs) have been trending in recent years. Many studies show they can help with muscle growth and repair. This could include boosting energy levels, building lean muscle mass, and repairing damaged muscle tissue. These are all important functions for muscle gains.
High-quality protein powders are free of fillers like soybean. This healthy bean is actually a “complete protein” with all nine EAAs people must get from food and supplements. However, cheap soy products are often added to foods and supplements as fillers. While this can lower manufacturing costs, it can also lower nutritional value, including protein content.
Genetically modified organisms (GMOs) include corn, which dates back 7,000 years in Mexico as a wild grass. If you want a truly natural protein powder, then it should be non-GMO. This means the DNA of the ingredients like brown rice and green peas have not been tweaked.
Vegans and people with conditions like lactose intolerance should avoid all dairy products. The main difference between vegans and vegetarians is vegans avoid all animal-sourced foods, including eggs and dairy.
Meanwhile, lactose is milk sugar. It can trigger a wide range of symptoms, including digestive problems such as bloating. Plant-based protein powders are usually lactose-free since they are not milk-based.
Another related health condition is milk allergies. This is another key reason to select pea protein powders, for example. In this case, people experience allergic reactions to dairy instead of being unable to digest lactose sugars.
Same as carbs and fat, protein is one of the three macronutrients. That said, when picking a protein powder, it is critical to go with a high-protein option with lower amounts of carbs and fat.
In recent years low-carb diets like the Keto Diet have been trending. Carbohydrates are important for health benefits like instant energy, which can help with workout performance, for example.
The key is to go with “good carbs” like cob corn and oat groats, versus others like white bread and white rice. If you want a vegan protein powder not sourced from milk, beef, or egg, then plant-based protein powder can provide a good alternative. This includes products with features like non-GMO, natural flavors, and BCAAs to unleash plant power in a powder form.