How to Choose the Best Plant-Based Protein For You

How to Choose the Best Plant-Based Protein For You

No whey? No problem! There are a bunch of plant-based protein options on the market now, and they’re usually made from wholefoods that are naturally high in protein. These are some of the most popular types of vegan protein:

Pea protein is sourced from yellow split peas and it’s packed full of antioxidants and all nine amino acids so it’s a complete protein. It’s also rich in iron, which is a huge bonus for plant-based eaters who might struggle to get enough in. We love pea protein because it’s gentle on the tummy and free from allergens like gluten and soy.

Hemp protein is based on hemp seeds, which are chock full of healthy fats and fibre to keep inflammation down and digestion running smoothly. Yes, please! Hemp protein has a slightly gritty texture, so it’s great for baking and mixing into yoghurt and smoothie bowls.

Brown rice protein is another popular option, and it’s extracted from sprouted brown rice. It’s easy to digest, and it’s often blended with peas to create a complete protein. On the other hand, soy protein and quinoa protein contain all nine essential amino acids, so they’re perfect on their own but you’ll also often see those ingredients in protein powder blends!

There are more options - think pumpkin seed, sunflower seed, almond and peanut protein - but these are less common. Plus, most plant-based protein powders are made up of a combo of these ingredients to give you more bang for your buck!

Do plant-based protein powders work?

If you’re wondering whether you can build muscle with plant-based protein powders, the answer is YES!

Pea protein is the best of the bunch for this. It has around 20 to 25g of protein per serve, which is similar to many whey proteins. It’s absolutely packed with branched-chain amino acids (BCAAs) like leucine, isoleucine and valine. To get super nerdy, BCAAs help with muscle protein synthesis, which means they help the muscles to grow and repair faster and our bodies can’t make BCAAs on their own. Pea protein is easily absorbed as well, so it’s great for post workout recovery without dealing with bloating that whey- or soy-based powders can leave us with.

Our nutritionist tip? Enjoy pea protein within an hour after a solid workout to support your muscles!

What to avoid in a plant-based protein powder

Not all vegan protein powders are created equal. A lot of them are packed with sneaky additives, fillers, sweeteners and thickeners to make them creamier or more delicious – but trust us when we say there are plenty of better-for-you options out there!

When you’re reading the nutritional labels, keep an eye out for these ingredients to avoid:

Artificial sweeteners and sugar alcohols have a hundred names, including aspartame, sucralose, erythritol and maltitol, and they can cause bloating, digestive issues and blood sugar spikes.
Artificial flavours and colours offer zero nutritional value. The best plant-based protein powders are flavoured naturally with things like vanilla and cocoa, so anything artificial isn’t necessary!
Gums and thickeners, like xanthan gum, guar gum and soy lecithin. These are used to improve the texture of powders so they blend better and leave you with creamier smoothies, but they can upset the tummy and cause major bloating.
Fillers and additives, such as maltodextrin, cellulose and dextrose. Manufacturers pop these in to bulk up their powders, but they’ll send you on a ride on the blood sugar rollercoaster.
Heavy metals. Believe it or not, some commercial powders, especially rice-based ones, can contain lead and arsenic. Crazy, right?! Go with brands that are backed by science and test their products thoroughly.

When protein powders get the tick of approval

Let’s talk about what to look for instead!! It’s the same as wholefood shopping: you want to go with powders that keep it clean, simple and as close to real food as possible.

Our green flags:

Short and easy to understand ingredients list (if you can’t pronounce it, don’t buy it!)
Transparent sourcing and testing
Organic or non-GMO
Free from artificial ingredients, fillers and added sweeteners - look for brands that use stevia or monk fruit instead

The best plant-based protein powders

Now for our top nutritionist-approved pick: Nuzest Clean Lean Protein in Smooth Vanilla. Made from European golden pea protein isolate, it’s minimally processed without any chemicals, fillers, artificial colours or flavours. Plus, it’s free from gluten, dairy or soy. It contains all aminos, and comes in at ~21g of protein per serve for happy, healthy muscles. Thanks to the high quality of its ingredients, the protein powder is alkaline, meaning it’s gentle on digestion (no bloating here!).

It has a smooth, non-chalky texture, even when it’s just mixed in with water or juice. Nuzest’s powder was developed by clinical nutritionists who focused on purity, digestibility and nutrient profile - and that’s not all! Nuzest also regularly rests for heavy metals, pesticides and allergens, and has its powders checked by third-party health professionals and nutritional scientists as well.

Other clean vegan proteins:

Nuzest Protein Plus Glowing All Over Strawberry has added collagen to boost our body’s natural collagen production and support healthy hair, skin and nails.

Macro Mike Premium Almond Protein Vanilla Buttercream tastes just like the brand’s famous peanut butter, and has a fava bean protein base for fibre. It also contains gut-loving probiotics and B vitamins for energy!

Amazonia Raw Protein Isolate Vanilla is a blend of yellow peas and brown rice, and is bursting with digestive enzymes to help get the nutrients to your muscles faster.

Hemp Foods Australia Organic Hemp Gold Protein is a nutty delight that packs in 20g of protein per serve. It’s made from certified organic hemp seeds rich in minerals, vitamins and fibre!

Explore our full range of protein powders

From pea to seed-based proteins, check out our range of better-for-you protein powders on GoodnessMe. Every option is 100% natural and rigorously tested by our nutritionists - just don’t forget to grab your fav plant-based milk for an easy shake or smoothie!