Consuming a healthy amount of protein as part of a balanced diet of complex carbs and healthy fats will aid you in proper muscle growth and function. Protein powders can help supplement a healthy diet that may need more protein as obtaining this nutrient can be difficult from food. Some of the most popular protein supplements are dairy-based, such as whey and casein proteins.
However, dairy-based protein products may not be the best options for those with specialized diets, such as vegans or paleo dieters, or for those with the inability to consume dairy nutrients such as lactose-intolerance. Fortunately there are many types of dairy free protein powders.
I. EGG WHITE POWDER:
Egg based protein is a nutrient rich source of high-quality protein and contains little to no carbs and fats. When this egg white is broken down into amino acids, it releases amino acids leucine and arginine. Leucine is crucial in starting protein synthesis and directly builds muscle. Arginine helps dilate blood vessels, which allow for more muscle building nutrients and oxygen to quickly get access to your muscles.
Egg white powder’s rate of digestion is between fast-digesting whey and slow-digesting casein, which makes it beneficial to drink after a workout, throughout the day, or before you sleep. And because of its digestibility speed it is perfect for boosting protein synthesis and slowing down muscle protein breakdown. A negative to look out for are allergies for people intolerable of egg whites or its’ nutrients.
II. RICE AND PEA POWDER:
Another great dairy free protein powder is rice and pea protein. Although different proteins, they are often combined to form a complete protein, which contains all the amino acids that are found in whey or casein protein. Rice and pea proteins are dairy free, gluten free, and hypoallergenic.
Due to their hypoallergenic characteristics, rice and pea proteins and easy on the stomach and provide little to no digestibility problems. However, some users have complained of this protein source’s taste, especially If you have consistently drank whey protein and are now switching over to rice and pea protein, the taste will give you a strange flavor at first. But after a few uses, your taste buds will get used to the flavor.
III. HEMP POWDER:
This is one of the best plant-based protein sources on the market. Hemp proteins are gluten-free and with a fast digestion rate. It’s also rich in omega-3 and omega-6 fatty acids. These fats reportedly help with the balancing of hormone levels in both men and women. Hemp protein is also high in fiber content, which aid in the metabolizing of food. This protein is high in branch-chain amino acids which have positive effects on strength and fat loss.
Hemp powder is not a complete protein and should be combined with another protein source to obtain all essential amino acids. People with immune system diseases should be aware that hemp based proteins can cause reactions to a sensitive immune system.
IV. BEEF POWDER:
Beef based powders are complete dairy-free protein sources. Beef protein also contains creatine, b-vitamins, and branch-chain amino acids, all nutrients that aid in muscular size.
There are many Beef protein powders on the market and many that do not taste very good. However, Beef proteins made from beef gelatin are flavorless. Some companies may even add flavor in after protein processing.
V. SOY POWDER:
Soy powders are plant-based and complete forms of protein. They are the most popularly bought dairy free protein powders after whey and casein. Soy protein contains much of the same muscle-building amino acids as whey and one study showed that soy protein, when combined with resistance training, had similar gains in muscle as whey protein. Soy also contains more glutamine and arginine than whey, amino acids which aid in muscle recovery and immunity health.
Soy protein contains isoflavones, nutrients that contain plant estrogens, which is an antioxidant that fights cancer in both men and women. Isoflavones do not have any negative effects to testosterone or estrogen hormone levels and also do not negatively impact any muscle gain or fat loss.