When you think of protein powder you probably get thoughts of some big buff guy at the gym. This is a really negative stigma surrounding protein powder when it comes to both women, and weight loss.

The reality is that protein powders are an incredible way to increase your protein intake and reduce the number of calories you consume throughout the day.

With the rising of vegan and plant-based diets, which are GREAT for you, there is an increasing risk that you will not consume the protein your body needs to function properly.

You need to fill some of the void removing meat from your diet has created. And we’ve got you covered with this article, including our favorite plant-based protein powders for women!

Types of Protein Powder

There are generally five main types of protein powder, these are:

• Whey
• Hemp
• Pea
• Soy
• Brown Rice

Some of these are mixed together to create blends of protein which we will also look at. This is generally more common in plant-based protein powders as you typically need a few different types to create a complete protein

A complete protein is one that contains all the essential amino acids. Essential amino acids are ones that the body must get from food as it cannot create them on its own, there are nine essential amino acids in total.

If you enjoy this post be sure to follow us on Pinterest for more awesome content using the button below.

Follow Us!

Whey Protein Powder

Whey protein powder is the most common on the market and is included in this list for completeness only. Whey is derived from milk which makes it inherently incompatible with a plant-based or vegan diet.

When you hear guys at the gym talking about protein powder, they’re talking about whey.

But do not fear. There are plenty of options for plant-based dieters!

Hemp Protein Powder

The health benefits of hemp are really starting to come into their own with places around the world now starting to legalize its sister plant marijuana.

Hemp protein powder is one of the best sources of plant-based protein nature has to offer. It contains all nine essential amino acids and is one of the few plant-based complete proteins.

It has a faint nutty flavor and is easily digested. Hemp has been shown to improve heart health, decrease the risk of osteoporosis, cleanse the colon, reduce sugar cravings, and boost the immune system.

Hemp protein powder is derived from the seeds of the hemp plant.

The Downsides to Using Hemp Protein Powder

Due to its more natural processing it typically has a slightly lower protein per serving than other options. However, remember we are trying to lose weight and be healthy – not be the next Arnold Schwarzenegger!

This also means that it doesn’t blend as well into liquids and can be a bit ‘sandy’. It performs best when blended with frozen fruits, ice, or when you use it to give a protein boost to your meals, such as having it on your granola in the morning.

Pea Protein Powder

When we talk about pea protein your mind might start to imagine the cute sweet peas you sometimes have for dinner.

The reality is that pea protein comes from field peas which are the dried yellow or green peas you make soup with.

This is due to the fact that field peas have about four times as much protein as sweet peas.

Unlike hemp protein, pea protein is slightly more refined to create a more pure protein powder with about 80% of the powder being protein compared to about a 5% protein content in field peas.

This process also makes it easier for your body to digest.

The Downsides to Using Pea Protein Powder

Pea protein doesn’t contain all essential amino acids which means you need to make sure you’re getting the others from your food.

However, this can be addressed by using a blended protein which we will look at in a little bit.

Soy Protein Powder

Soy is one of the most popular vegan and plant-based protein powders and has been in use since about 1960. Many foods use soy protein for its functional properties.

It typically has about a 90% protein content and is derived from defatted soy flour.

It has the best mixability of all plant-based protein powders so is great if you are out and about and just using a shaker.

The Downsides to Using Soy Protein Powder

We’re not big fans of soy due to the presence of phytoestrogens.

There are many studies into soy and its negative health effects. Some people are sensitive to soy and it can actually cause weight gain as well as increased levels of estrogen.

You’re probably thinking: “but there are civilizations that have been consuming soy for centuries!?”

And you would be right. But these civilizations have been consuming fermented soy such as miso in Japan, soy sauce all over Asia, and tempeh in Indonesia.

The fermentation process destroys the lectins and phytic acid in fresh soy.

Brown Rice Protein Powder

Now this one will have a few of you up in arms!

Rice is a CARB!

And you’re right. But rice protein, just like pea protein, is quite different from what you see on your plate for dinner.

To make rice protein powder over 80% of the starch content is removed which makes it a really poor source of carbs.

All in all, most brown rice proteins are about 80% protein.

It’s also one of the easiest on your gut as its free from a lot of ingredients that cause gastric distress. This makes it FODMAP friendly!

The Downsides to Using Brown Rice Protein Powder

It doesn’t contain all essential amino acids and so you need to make sure you are getting these from other foods you are eating.

Luckily, having rice and pea protein together actually creates a complete protein.

Rice protein is similar to hemp protein in that it can be a bit grainy when mixed with liquids. We recommend using it in fruit smoothies, or over other foods such as oats or granola.

Blended Protein Powder

There are many plant-based and vegan protein powders that have multiple sources of plants included in them such as soy and rice, or some other combination.

This is due to a number of reasons including the following.

It creates a complete protein giving your body all the essential amino acids it needs.

It creates a better texture to your shake. As mention with a couple of the options above, some plant-based protein powders don’t mix with liquids very well. By combining those with ones that do it can create a much more enjoyable shake.

Ultimately a protein powder is only good for you if you use it, so creating an enjoyable texture is key to using the supplement into your diet – even if you get fewer nutrients from it.

The Downsides to Using Blended Protein Powder

There are not many downsides of blended protein powders.

However, we just recommend knowing what is in the blend you chose in light of the above information so you are not accidentally introducing something to your diet you would rather not have.

Our three favorite plant-based blended protein powders

In Summary

Selecting a protein powder is about finding a balance between taste and nutrients. Often the protein powders that have the best taste are lacking in nutrients and vis versa.

We recommend you try a few different kinds until you find the one best for you. Remember that if its nutrient-rich and you don’t use it it’s useless. So, it could be better for you to use one that’s a bit less nutrient rich and better tasting.

We hope that this article helps narrow down the options for you based on our trial and error.

Leave a comment below if you enjoyed this article or have any questions you’d like answered!

If you enjoyed this post be sure to follow us on Pinterest for more awesome content using the button below.

Follow Us!

RECENT BLOG POSTS