Protein powders are a quick and convenient way to get 20+ grams of protein. They are especially popular among plant-based athletes looking for creative ways to add more protein to their diet. But many people ask me if protein powders are good for you or if you should avoid them?
Let’s dive deeper into plant-based protein powders, what’s in them and whether or not you really need them in your diet.
What’s in protein powder?
Protein powders are a dehydrated source of protein that is turned into a powder. The most common source of protein powder is whey, which is one of the proteins in cow’s milk. There are many type sof plant-based protein powders, but most of them come from pea or soy.
There are generally two types of protein powder–isolate and concentrate. Protein isolate contains only protein, and it has minimal fat and carbs.
Protein concentrate is less processed than isolate, and it contains some fat and carbs. Protein concentrate usually has less protein per gram than protein isolate. Many people opt for the protein isolate because they prefer a powder that is solely protein.
Is plant-based protein powder good for you?
First, protein powder of any kind is not necessary to get enough protein or build muscle. But many plant-based people find it an easy and convenient way to get more protein in their diet, and subsequently, build muscle or lose fat.
I’ve had many nutrition coaching clients that use protein powder for a variety of reasons, such as:
- They are a start-up business owner who prioritizes a plant-based lifestyle, but they don’t want to take time away from their work to cook elaborate meals.
- They are a busy mom who works out early in the morning and has to make their kids breakfast as soon as she gets home.
- They are a 6’4” vegan male triathlete who needs 4000+ calories per day and has a hard time meeting their calorie and protein goals with food alone.
Plant-based protein powder helps them stick to their plant-based lifestyle and meet their daily protein needs.
Another question that comes up regularly is how does plant-based protein powder stack up to whey?
Two rating systems measure how your body can utilize protein: the protein digestibility-corrected amino acid score (PDCAAS) and the digestible indispensable amino acid score (DIAAS).
These ratings suggest that whey and soy are absorbed at the same rate, meaning both are easy for the body to metabolize and turn into muscle.
Potato, pea and bean protein come close to whey or soy, but they score about 25% lower. In other words, potato, pea and bean protein are about 75% absorbed.
Consequently, opt for plant-based protein powder that has about 30 to 40 grams of plant-based protein per serving, as compared to 20 grams of protein in whey.
Best types of plant-based protein powder:
The good news is that there many varieties of plant-based protein powder, and each has its own nutrition profile and benefits.
- Soy protein is the most effective plant-based powder for stimulating muscle growth. It’s a high-quality protein with high amounts of the essential amino acids.
- Pea protein has all of the branched-chain amino acids (BCAAs), and it has a neutral flavor that blends well into smoothies. It’s particularly high in arginine, an essential amino acid.
- Hemp protein is high in healthy fats, like omega-3 and omega-6, so it may keep you full longer. But hemp protein has a distinct grassy taste.
- Almond protein has healthy fats, calcium and potassium. It has a neutral taste.
- Brown rice protein is also neutral and easy to drink.
- Chocho is new to the plant-based protein space, and it’s rich in vitamins and minerals. It’s also very sustainable!
Most packapged plant-based protein powders contain a variety of plant sources. The mix creates a powder that has a variety of vitamins, minerals and amino acids.
How much protein powder do you need each day?
The amount of protein powder you need per day depends on the person. Many athletes need 1.2-1.8 grams of protein per kilogram (0.54 to 0.81 grams per pound) of body weight per day.
Protein powder has less nutrients than food, so, it’s best to limit protein powder to one serving per day.
The serving size depends on the product. Look at the nutrition facts label to determine if one serving is one or two scoops of powder. Generally, one serving of protein powder has about 20-30 grams of protein.
It’s important to remember that some people get enough protein through food alone and do not require protein powder.
How to know if a protein powder is safe
Protein powders are supplements, so they are not regulated by the Food & Drug Administration (FDA).
The FDA created the Good Manufacturing Practices (GMPs), a set of guidelines that manufacturers are supposed to follow to ensure supplement safety.
The GMPs are sort of an “honor system” without many checks and balances in place. Some protein powders have been found to have heavy metals in their products or the contents of the protein powder do not match what’s on the label.
This can make buying a protein powder seem scary and unpredictable. But there are some things you can look for to make ensure the protein powder is safe.
Look for 3rd party testing on the label. Companies such as NSF International, Informed Choice, c(GMP), and USP test supplements to make sure the product is safe, it contains what’s on the label and it meets the GMPs.
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