If you want to increase your protein intake without eating whey protein, this article will show you natural whey protein alternatives.
Whey protein is the benchmark of the protein supplement industry. All over the world, millions of athletes, professional bodybuilders, and everyday gym-goers swear by its muscle-building abilities.
Whey protein didn’t gain popularity through high budget marketing campaigns alone. It contains all the nine essential amino acids that boost muscle growth and improve overall health.
However, whey protein is made of milk, which may cause allergic reactions in some people. Plus, it has other negative side effects. And it is not ideal for vegans and vegetarians.
Luckily, you can increase your protein intake using the natural whey protein alternatives below.
Natural Whey Protein Alternatives
1. Lactose-free Protein Powder
Lactose intolerance is a major concern for people trying to build muscle since it reduces their choice of protein-rich foods.
If you are lactose intolerant, you can supplement protein with lactose-free protein powder. It provides the same amount of protein as whey but without the lactose.
I recommend this lactose-free protein powder.
2. Plant-based Protein Powder
Plant-based protein is popular among vegans and vegetarians. It usually blends protein extracts from brown rice, soy, hemp, rice, pea, and leafy greens.
Plant-based protein powder has as much as 20g of protein per serving. This means vegans and vegetarians shouldn’t worry about protein deficiency when taking this supplement.
Additionally, plant-based protein powders are often hypoallergenic, which means they may be suitable for people with allergies.
Vegans and vegetarians recommend this plant-based protein powder.
3. Hemp Protein Powder
Derived from the cannabis sativa plant, hemp protein is one of the most popular vegetable protein.
Every part of hemp is useful, but manufacturers use the seeds to make hemp protein powder.
Hemp powder is a great alternative to whey powder since one scoop supplies up to 15g of protein. It is also rich in essential fatty acids such as the omegas 3 and 6, fiber, and B vitamins.
Hemp protein can help enhance heart health, promote weight loss and improve athletic performance, according to the University of Michigan.
Most people who consume hemp protein powder love this brand.
4. Casein Protein Powder
Like whey, casein is made from milk. However, casein contains 80 percent milk instead of the 90+ percent milk found in whey.
Although casein has the same amount of protein as whey and contains all of the nine essential acids, the body digests it slower.
The slow digestion of casein protein is due to its clotting in the digestive tract. This attribute helps reduce post-workout muscle breakdown. Additionally, the high calcium content in casein protein may promote bone health.
Unfortunately, casein can cause negative side effects in those allergic to dairy.
I recommend this casein protein powder.
5. Pea Protein Powder
Pea protein is an excellent whey protein alternative. A scoop of pure pea protein can provide 20-25 grams of protein, which makes it almost at par with whey.
Pea protein may help you lose weight as it increases satiety, according to the results of this study published in 2011 in the Nutrition Journal.
This plant protein comes with all the essential amino acids. Plus, it is densely packed with branched-chain amino acids which are the building blocks of protein.
This is one of the best pea protein powders out there.
6. Egg White Protein Powder
Most nutrition experts agree that eggs are the best protein source.
On average, a scoop of egg white protein provides 24 grams of protein. And it is richer in branch-chained amino acids (BCAA) than whey.
Egg white protein powder has a higher bioavailability (easily absorbed) than most protein powders.
Research suggests that consuming egg whites can help prevent arteriosclerotic diseases.
I recommend this egg white protein powder.
7. Soy Protein Powder
Soy protein is a perfect alternative to whey protein and other animal-based protein supplements.
It is naturally high in protein and low in fat. In fact, soy protein powder can contain up to 95 percent protein. It has 27 grams of protein per serving.
It is ideal for people who are trying to lose weight. Some people have soy allergies, and may not be able to use this product.
Most people seem to love this soy protein powder.
8. Brown Rice Protein
Brown rice protein is one of the top alternatives to whey protein if you are on a vegan or vegetarian diet.
This plant-based protein supplement can supply as much as 24 grams of protein per serving.
Brown rice protein is low in calories and fat compared to whey protein. Also, it is rich in iron.
The protein is also allergen-free and suitable for the lactose intolerant or people who are allergic to gluten or soy.
I recommend this brown rice protein.
9. Goat Milk Protein
Goat milk protein is derived from goats, unlike whey, which is produced from cow milk.
The good news is goat milk protein is suitable for people who are lactose intolerant, making it an excellent substitute for whey protein.
Most people who consume goat milk protein love this brand.
Nuts are chock full of fats, fiber, and protein. Peanut butter can serve as a healthy alternative to whey protein.
You can get up to eight grams of protein in two tablespoons of homemade peanut butter.
One ounce of almonds offers about six grams of protein.
There is no limit to what you can do with your nuts. Eat them roasted, or as butter to go with other foods.
Adding any of these protein powders to your diet is a great way to increase your protein intake. But remember that food protein is better for controlling hunger and it does not contain unhealthy additives.
Only 30 percent of your daily protein should come from protein supplements.
If you want to lose belly fat, simply eating more protein isn’t enough. You need to follow a step-by-step plan designed to help you lose belly fat and keep it off for good.
This program will show you many other ways to lose belly fat besides increasing protein intake. Take a keen look at it NOW.
Which natural whey protein alternatives do you prefer?[related_posts_by_tax posts_per_page="4"]