You can choose from a variety of regular or flavored plant-based protein powders to mix with water, milk, smoothies, oatmeal, or other foods (S).
Some powders that contain proteins
Plant-based protein powders can help provide your body with the essential amino acids it needs to support protein synthesis in your body, including those needed for muscle repair and growth.
Cereals, legumes and seeds are typical sources of vegetable protein in powders, which are made by removing most of the fats and carbohydrates while isolating the protein components.
Keep in mind that nutrition information varies by brand, so be sure to check the package label.
1. Pea Protein Powder
Pea protein powder is rich in BCAAs to support muscle building (s). Preliminary research indicates that it is as effective as whey protein in supporting muscle gain (s).
It may also help you feel full and lower your blood pressure (s).
- Protein content in 100 grams: 60 grams of protein (s).
Pea protein powder is not made from sweet green peas but from high protein yellow peas.
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2. Hemp protein powder
Although hemp protein powder has more moderate levels of protein and is lower in the amino acid lysine (s), it has plenty of fiber, iron, zinc, magnesium, and ALA omega-3 fats (s, s).
- Protein content in 100 grams: 38 grams protein (s).
Hemp protein comes from the seeds of the hemp plant but from a variety that has been bred to contain only trace amounts of THC. This means that it can't make you as high as marijuana (s).
3. Pumpkin Seed Protein Powder
Pumpkin Seed Protein powder Although low in essential amino acids like threonine and lysine (s), pumpkin seed protein powder is highly nutritious, providing high amounts of several minerals (s).
Its beneficial plant compounds may have antioxidant and anti-inflammatory benefits (s).
- Protein content in 100 grams: 13 grams of protein (s).
In their whole form, pumpkin seeds are relatively high in protein and healthy fats. When made into a powder, most of the fat is removed, which reduces calories.
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4. Brown rice protein powder
Brown rice protein powder Although not a complete protein, brown rice protein powder is rich in BCAAs and may be just as effective as whey protein in supporting muscle growth as part of a weight training regimen (s, s).
- Protein content in 100 grams: 70 grams of protein (s).
Brown rice protein powder is easy to find and relatively inexpensive.
5. Soy protein powder
Soy protein powder is a complete protein source rich in BCAAs to support muscle building (S).
It may also help lower cholesterol levels (s). Due to potential safety concerns, you can buy non-GMO soy protein and avoid using it every day (s).
- Protein content in 100 grams: 83 grams protein (s).
6. Sunflower Seed Protein Powder
Sunflower seed protein powder provides BCAAs to support muscle growth and repair. It is low in the essential amino acid lysine and is therefore sometimes combined with quinoa in protein powder supplements (s, s).
- Protein content in 100 grams: 48 grams protein (s).
Protein Isolate from Sunflower Seeds is a relatively new vegan protein powder option.
7. Shea Protein Powder
Chia protein powder is nutritious but incomplete, as it is low in the essential amino acid lysine (s).
Although you can eat chia seeds whole, their protein may be more digestible when isolated in powdered form (s).
- Protein content in 100 grams: 44 grams protein (s).