Just so you know: This probably won’t come as a surprise, but the peanut butter cereal milk flavor does contain peanuts. If you have a peanut allergy, check out the other options.
Key ingredients: Pea, pumpkin, watermelon seed proteins | Protein per serving: 21 grams | Flavors: Peanut butter cereal milk, banana pancake batter, chocolate cereal milk, Cinnabon, coconut ice cream, pancake batter
Benefits of vegan protein powder
Vegan protein powder has many similar benefits to animal-based protein powder, such as building muscle mass and boosting recovery. That said, it also has its own specific advantages—for vegans and non-vegans alike.
Convenience
We don’t always have time to prepare a protein-rich meal. Plus, we don’t necessarily want to feel mega-full before our workouts (vom alert). Protein powder makes it easier to meet our goals and feel comfortably full whenever we need a boost. It only takes a few seconds to shake up a blend; all you need is water, a plant-based milk, or another liquid of your choice as the base.
Animal-friendly
Vegan protein powders do not use any animal products, unlike other formulas that feature proteins like whey (derived from milk), egg whites, or casein (made from dehydrated milk curd). Many people go plant-based for the sake of keeping dairy cows and other animals free from harm and mistreatment. These products are a big plus for vegans, vegetarians, and anyone else who wants to reduce their impact on animals.
Environmentally-friendly
Plant-based protein powders and foods have a lower environmental impact when compared to animal products. Animal production requires more resources, like water and land, and leads to icky outputs, like sewage and greenhouse gasses.
For example, research has demonstrated that producing 100 grams of milk-derived protein can use nearly eight times as much land and over 10 times the amount of freshwater as manufacturing the same amount of pea protein.
How to find the best protein powder for you
Finding your new ride-or-die vegan protein powder should involve more than just picking out a flavor you love (though that’s super important too). Consider the following factors when it’s time to shop.
Protein content
This refers to the amount of protein you’re getting per serving. The higher the number, the faster you might be able to reach your daily protein minimum. As a baseline, the recommended dietary allowance (RDA) in the United States is 0.8 grams of protein per kilogram of your body weight. That’s 0.36 grams per pound, per day. (You might already get to this amount with your regular diet.)
If you lead an active lifestyle, or you’re an athlete or gym buff, however, this number may be too low. A serving of at least 20 to 30 grams has been found to produce the most consistent results for anyone who regularly exercises, which is why we make sure our picks have at least 20 grams per serving. That said, we recommend speaking to a registered nutritionist or dietitian to determine the best number for you.
Recommended protein content “always depends on the person and/or the activity,” says Dr. Hunnes, adding that your weight, personal goals, and training routines can be very important in determining the right amount for you.
Ingredients
“Ideally, a protein powder will only contain a few ingredients,” Grace Kelley, MS, RDN, LD, sports dietitian and owner of Nourished Endurance, tells SELF. You’ll want to search for protein sources high in essential amino acids—like soy or peas—while avoiding certain other ingredients that may mess with your stomach. “Protein powders with sugar and other additives could also cause constipation,” Kelley says, especially if you’re not hydrated enough.
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