For those of you who are lactose intolerant or unable to properly digest meat or milk, there are non-dairy alternative to whey protein.
The Quality in Non Dairy Protein Powders
Protein powders on the market vary in quality and it can be difficult to understand which has the highest amount of protein or which blend will be right for you. Consider these points when choosing a nondairy protein:
- Protein Digestibility-corrected amino acid scores (PDCAAS) rate protein based on bioavailability as well as essential amino acid supply. The highest a supplement can score is 1.00.
- Check the label of the protein powders for the percentage of protein to make sure you’re getting the best nondairy powder for your money.
- Also check the label when you buy protein blends so you know how much protein is in the blend. If this isn’t stated on the label, consider another blend.
- Understand that amino acid powders aren’t the same as protein powders. Proteins are made up of amino acids. For a protein to be complete it has to contain all 9 of the essential amino acids.
Egg White Protein
This protein is created by separating the yolk and then converting the white of the egg into powder. Be warned: this protein does create pretty smelly gas! It does become a thinner consistency when you mix it and the best way to stomach this protein is to mix it with one of the other proteins below which will greatly improve its taste and texture as well as lowering the “gas” content. For a good egg white protein, I recommend
Gemma Protein (aka Pea Protein)
Pea protein is pretty new on the supplement scene but it’s becoming more and more popular, particularly since the prices of whey protein seem to be soaring. It’s derived from peas so it’s a vegan-friendly option. The powder mixes into a thick consistency and has a rather pleasant nutty flavor. Many of the pea protein powders are also non-GMO which is making it a favorable choice. You can use the powder on its own or mix it with one of the other proteins. My favorite pea protein is
This is another vegan-friendly option and also one which is often non-GMO. This protein is derived from brown rice and mixes into a thinner consistency with a gritty texture but the flavor is pleasant. Check out to get started.
This nondairy alternative is derived from defatted soybean flakes. There has been a great deal of controversy as well as conflicting research regarding the use of soy supplements in a diet as well as the GMO situation. There is plenty of research and articles available to back up both sides of the story so it’s up to you to make an educated decision. Either way, it will be a vegan-friendly option. I would recommend trying to test out if you like it.
Despite wishing otherwise, hemp protein doesn’t make you high. There are a few unique characteristics though: this protein contains essential fatty acids as well as fiber and in a small 30 gram serving you can enjoy 6 grams of fat, 4 grams of fiber and 15 grams of protein. This is another fantastic nondairy option. The best pure hemp protein that I have used is
While not exactly a protein powder, flax seed powder can help if you need to increase the omega 3 fatty acids and protein content. It also contains high amounts of protein so it’s a fantastic addition to other powders. Flaxseeds are also high in fiber and essential omega fatty acids – particularly omega 3. Flaxseeds are gluten free too. This type of pure protein supplement is harder to find, but is a great place to start.
If bioavailable protein is important to you, opt for an egg protein. And if you’re looking to bulk up quickly this is also a good option unless, of course, you have an allergy to egg whites.
Egg protein is the best source of protein according the PDCAAS ratings. It contains all the essential amino acids as well as a couple of non-essential amino acids. Check out the quality of the powder before you buy it – some are higher in cholesterol than others.
So if you do suffer from lactose intolerance or your body simply struggles to utilize milk and meat, there are a number of nondairy protein supplements on the market that are great quality, great value and will give you all you need for an effective diet and workout.