Contrary to popular belief, there is a wide variety of options amongst plant-based protein powders. The right one for you depends on your taste, budget, and preferred ingredients. Here is a low-down on vegan protein powders and tips to choose the best vegetable protein powder.

Scrutinize the Label

We mentioned that there is a wide variety amongst plant-based protein powders (more on that ahead), but how should go about picking the best vegetable protein powder among many? Scrutinize the label thoroughly and check the ingredients.

Simply because you are purchasing a plant-based, vegetarian protein powder, does not mean that you can turn a blind eye towards the other equally important ingredients. Also, plant-based formulation does not ensure or certify that all the other products are in their purest form. It is very common for protein powders to include additives, artificial sweeteners, zero-calorie sweeteners, or other flavorings. While there is nothing intrinsically wrong with these ingredients, they can cause gas and bloating in some individuals.

Read the Nutrition Label

As obvious as it sounds, brilliant packaging has necessitated reiterating this point. Read the nutrition label for protein facts. Naturally, all ‘protein’ powders will contain protein; we mean stress on the composition. In the case of a mixed protein powder, protein stats may differ widely. Some brands will also include branched-chain amino acids (BCAAs), omega-3s, and probiotics to the mix. You need to ascertain whether these additions are beneficial to your training and choose accordingly.

Make Sure It Is Third Party Tested

Did you know that protein powders are not regulated by the Food and Drug Administration? This means that a third party must test protein powders. The most reputed one is the National Sanitation Foundation (NSF) International Certified for Sport seal. This seal ensures that the product contains only what is found on the label, it has been tested for contaminants, and it has been made at a facility that is frequently tested for safety and quality.

Now to the part that we began the guide with, the variety of plant-based protein powders.

Soy Protein Powder

Soy protein powders are made from soy protein isolates, with much of the fat and carbs removed, leaving about 90%–95% protein. Soy is also a complete protein, which means that it contains all the essential amino acids that the body cannot synthesize on its own but requires to protect your muscle tissue. A complete protein profile is rare in vegetable protein sources, making soy the best vegetable protein powder source. Not surprisingly, many elite athletes choose soy protein powder.

Pea Protein Powder

Another popular choice among top athletes is pea protein powder. In this case, the high concentration of BCAAs found in this source is the sole reason for its popularity. BCAAs in protein powders sourced from the yellow split pea, a legume, promote muscle protein synthesis (the act of protein repairing muscle damage caused by intense exercise) and minimize muscle degradation. Research has pointed out that pea protein powder has is one of the few vegetable protein powders that deliver similar muscle benefits as whey protein.

Brown Rice Protein Powder

Yes, we know that it is not necessarily a vegetable source as much as it is a plant source. However, if you are allergic to soy or experience stomach issues when eating pea protein, brown rice is a great alternate plant-based protein powder. Brown rice protein is not particularly high in BCAAs, but its strength and the key feature is that it is easy on the stomach, making it a more sensitive solution for athletes with sensitive tummies.

Mixed Protein Powders

It is now common to find a mixture of plant-based and vegetable proteins, such as brown rice, pea, hemp, chia seeds, flax seeds, and quinoa. This brilliant nutritious combination of varieties of protein creates a powder that is rich in essential amino acids.