"Protein powder can be a convenient way to boost your smoothie's protein content, but it's not necessary," says Jennifer McDaniel, RD, spokesperson for the Academy of Nutrition and Dietetics. "Many whole foods offer protein, and they're perfectly packaged by nature with nutrients that work as a team to support health."
"Whey Protein" may be the most common type of protein powder, but that doesn’t mean it’s the best. The right type for you depends on how you plan to use it, your health needs, and your taste. Here, four alternatives to expensive whey protein.
1. Egg Whites
Your muscles are able to use most of the egg protein consumed by you, says nutrition consultant Mike Roussell, Ph.D. It’s also free of fat and carbs, as compared to Whey proteins which are made from dairy products. This makes egg protein an excellent pure form of protein delivery.
Egg protein is also higher in BCAAs (Branched Chain Amino Acids)—6.7 grams verses 5.5 grams BCAAs in whey protein.
2. Milk
1 cup (250 ml) of whole milk contains 8g proteins, 13 g carbs & 8 g fat for a total of 150 kCal.
1 cup of milk also has 290 mg calcium & 107 g sodium. This combo makes milk perfect for lean body mass gains & recovery.
There is notion of the need of whey post workout. Probably because supplement companies keep pushing the requirement through online forums. But, on the other hand, independent studies show slow protein OR a mix of slow & fast protein (casein and whey is superior for lean body mass gains.
Most people with lactose intolerance can handle goat products, including goat’s milk protein.
3. Peas
Peas is a safe alternative for people who are allergic to milk and milk products. It is great for people who need to avoid casein or whey proteins, or lactose intolerant people, and for vegetarians allergic to soy. It's also a safe option for people who cannot tolerate animal-based protein powder mixtures.
"Whey Protein" may be the most common type of protein powder, but that doesn’t mean it’s the best. The right type for you depends on how you plan to use it, your health needs, and your taste. Here, four alternatives to expensive whey protein.
Your muscles are able to use most of the egg protein consumed by you, says nutrition consultant Mike Roussell, Ph.D. It’s also free of fat and carbs, as compared to Whey proteins which are made from dairy products. This makes egg protein an excellent pure form of protein delivery.
Egg protein is also higher in BCAAs (Branched Chain Amino Acids)—6.7 grams verses 5.5 grams BCAAs in whey protein.
2. Milk
1 cup (250 ml) of whole milk contains 8g proteins, 13 g carbs & 8 g fat for a total of 150 kCal.
1 cup of milk also has 290 mg calcium & 107 g sodium. This combo makes milk perfect for lean body mass gains & recovery.
There is notion of the need of whey post workout. Probably because supplement companies keep pushing the requirement through online forums. But, on the other hand, independent studies show slow protein OR a mix of slow & fast protein (casein and whey is superior for lean body mass gains.
Most people with lactose intolerance can handle goat products, including goat’s milk protein.
3. Peas
Peas is a safe alternative for people who are allergic to milk and milk products. It is great for people who need to avoid casein or whey proteins, or lactose intolerant people, and for vegetarians allergic to soy. It's also a safe option for people who cannot tolerate animal-based protein powder mixtures.
Pea protein, has all the essential plant proteins. “It’s also uncharacteristically high in BCAAs,” Roussell says.
4. Brown Rice
Brown Rice proteins don’t contain all the essential amino acids. It is best used as a plant protein powder blend.
The pros: It contains high levels of the amino acid methionine, which is required to initiate protein synthesis.
The Brown Rice proteins can be combined with Pea protein for maximum benefit.
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