In our protein-obsessed world, it’s easy to start relying on powders, shakes and bars. But it pays to be a little more thoughtful about when we reach for protein powder, a dietitian says, and which type of protein we consume.
You should think about protein powder like a “convenience food,” says Natalie Rizzo, registered dietitian and TODAY nutrition editor.
Maybe you worked out in the morning and you don’t have time to whip up a full meal, so you reach for a protein shake.
“I would prefer that you eat food or have something that has other nutrients besides just protein,” Rizzo says. But she also recognizes that some people really are just too busy for that, recalling one client who worked 12 to 14 hour days and “had zero time to make meals for himself.”
So protein powder “has applications for certain people,” she says. “But it’s still a supplement. It should still supplement a good diet.”
And protein powder is not a meal replacement, she adds, so you should eat something else with it. (Try adding Greek yogurt, fruit and veggies to your shake to make it more filling and add extra nutrients.)
With so many protein powders on the market right now, it can be tough to know where to start or what makes the most sense for you. Here are Rizzo’s top choices for plant-based protein powders.
The Healthiest Plant-Based Protein PowderSoy Protein
One of the most widely available plant protein sources is soy.
Most research on protein powder has been done with whey protein, Rizzo says, and our bodies are able to absorb a lot of the protein in whey, which is a dairy product. Soy protein has a slightly lower rate of bioavailability, but it’s still the most easily absorbed protein powder source among plant-based options, Rizzo explains.
Soy is also considered a complete protein because it contains a good amount of all nine essential amino acids, which our bodies need to build muscle, maintain nail and hair health, repair tissue and more.
Rizzo also recently ranked soy milk as the healthiest plant-based milk alternative, and lists soy milk as her favorite plant-based protein to have at breakfast.
Pea Protein
A relative newcomer to the market, pea protein is a great choice for people who need or prefer to avoid dairy, nuts and soy.
In terms of bioavailability, pea protein is comparable to soy protein, Rizzo says. So, both are less bioavailable than whey, but are at the top of the pack for plant-based protein powders.
While pea protein contains all nine essential amino acids, it’s a little low in one (methionine). On the other hand, pea protein powder is naturally a good plant source of iron.
Other Plant Protein Options
There are many, many sources of plant protein that are turning up in protein powders, bars and supplements.
That includes plant foods like:
AlmondsPumpkin seedsBrown riceHemp
But the challenge with plant protein powder is that, unlike animal or dairy sources of protein, these don’t naturally contain all the essential amino acids in large amounts.
That’s why you’ll often see plant-based protein powders containing a blend of protein sources that complement each other’s amino acid profiles, Rizzo explains. When all the essential amino acids are well represented in a protein supplement, it can be considered a complete protein.
You might see pea protein as the main ingredient, and that is “very good in terms of you getting the protein that you need,” Rizzo says. “But you’ll also see ones that have a blend of, like, pea, quinoa and rice. And sometimes there’s even potato protein and pumpkin seed in there.”
When you choose the right protein powder for your taste and source preferences — and deploy it at the right time in your routine — it can be a helpful, satisfying addition to your day.