As the world continues to become more health-conscious, the demand for dairy-free protein powders has grown exponentially. These products are designed to meet the growing preferences of people who are lactose-intolerant, have a milk allergy, or prefer a vegan or plant-based diet. In this article, we will explore the reasons behind the popularity of dairy-free protein powders, the recommended dosage, the best brands available, and provides a variety of recipes to help you incorporate them into your diet.
Why Choose Dairy-Free Protein Powders?
There are several reasons why people are turning to dairy-free protein powders. Lactose intolerance is one of the most common issues that lead people to switch to dairy-free products. Although whey protein is less likely to cause digestion issues than milk itself, it still contains some lactose that can cause discomfort for those with lactose intolerance. Additionally, people with a milk allergy or those following a vegan or plant-based diet also benefit from dairy-free protein powders.
How Much Protein Do We Need?
The recommended dietary protein intake according to the 2020 data is 0.8 grams per kilogram of body weight. However, some experts suggest that this amount may be too low for certain groups, such as athletes, vegans, and older adults. A protein intake of 1.2-1.6 grams per kilogram may be more appropriate, with some individuals可能需要 up to 2.2 grams per kilogram.
Best (Pre-Made) Non Dairy Protein Shakes
There are several popular pre-made dairy-free protein shakes available on the market. Here are our top picks:
- Owyn: Offers a range of protein shakes for different uses, including free of the top 8 allergens, no sugar alcohols, and are non-GMO. The protein base is a blend of pea protein and pumpkin seed protein.
- Ripple: Provides two chocolate and one vanilla flavor, each with 200 calories, 7-8g fat, 12-13g carbs (including 1-2g fiber and 9g sugar), and 20g protein.
- Koia: Offers a variety of flavors, including cacao bean, vanilla bean, chocolate banana, cold brew coffee, cinnamon horchata, chocolate peanut butter, and coconut almond. The protein base is a blend of brown rice protein, pea protein, and chickpea protein.
What To Look For in a Pre-Made Protein Shake
When choosing a pre-made protein shake, consider the following factors:
- Ingredients: Make sure the product contains no ingredients you are allergic or sensitive to, and choose a protein base that is suitable for your needs.
- Calories: Choose the calorie count that aligns with your goals and intended use of the product.
- Protein content: Make sure the protein content meets your daily protein needs.
- Sugar content: Look for protein shakes with minimal added sugar, unless you are using them for sports nutrition.
- Fiber content: Higher fiber diets are beneficial, but be aware of dietary fiber if you have difficulty tolerating high amounts.
- Additional vitamins or minerals added: Some protein shakes may include added vitamins and minerals, and it's good to choose products that fill的营养空缺。
- Flavor: Choose a flavor that you like best, as personal taste may influence preference.
Types of Vegan & Lactose Free Protein Powder
Plant-based protein powders are becoming increasingly popular as they offer a cleaner-label alternative to dairy-based protein. Here are the most commonly used types:
- Pea Protein: The most common plant-based protein used in_powders, similar digestibility to animal-based proteins.
- Soy Protein: Researched for longer and shows comparable muscle growth and maintenance as animal-based proteins.
- Peanut Protein: Lower in protein compared to pea and soy proteins, but can be used as a blend with other plant proteins.
- Hemp Protein: Slightly lower in protein but comparable when its concentrate form is used. Also contains omegas-3 fatty acids.
- Sunflower Seed Protein, Algae Protein, Alfalfa Protein, Rice Protein, Chickpea Protein, Watermelon Seed Protein.
Vegan Protein Powders to Consider
Our top picks for vegan protein powders include:
- Bare Performance Nutrition (BPN) Vegan Protein is our current favorite. It's blended with pea protein, watermelon seed protein, pumpkin seed protein, and peanut flour, sweetened with stevia and monk fruit extract.
- Vega Sport Protein Powder uses a blend of pea protein, pumpkin seed protein, sunflower seed protein, alfalfa protein, and peanut flour. Sweetened with stevia leaf extract.
Best Dairy Free Protein Shake Recipes
Incorporating protein shakes into your diet doesn't have to be complicated. Here are a few simple recipes to help you start:
Chocolate Banana Smoothie: A classic that provides 396 calories and 25g of protein.
Green Smoothie with Mango: Full of vitamins A and C from spinach and mango.
Berry Smoothie with Peanut Butter: A great choice for anyone looking for a protein shake without using protein powder.
Chocolate Cherry Smoothie: A thick smoothie that provides 473 calories and 18g protein, with cherries offering tons of antioxidants.
Ginger Berry Smoothie: A simple recipe with just a handful of ingredients, making it perfect for incorporating into meals.
Vegan Pumpkin Smoothie: A delicious and healthy vegan protein smoothie option for pumpkin spice lovers.
creamy Peanut Butter Smoothie Without Banana: An easy option for those who prefer not to use bananas or who want to switch things up.
Organic Protein Powder for Smoothies: Using your favorite protein powder as a component in a smoothie recipe with fruits, veggies, and greens.
