Whey protein is a household name in the fitness world, lauded for its lean weight management and muscle building benefits. But whey comes from dairy and is a by-product in the cheese-making process, and not everyone can have dairy.  If you’re lactose intolerant, have a milk allergy or follow a vegan diet, you’ll need to find a whey protein alternative as a substitute. 

With there being so many supplements on the market, it’s difficult to seperate the heavy hitters from the wannabees.  But don’t worry, we’ve done the hard work for you. We’re about to delve into the world of top-quality whey protein alternatives that are not only nutritious but also packed with good-quality protein that can help you achieve your gym and fitness-related goals.

 

Plant Based Protein Powders

As we delve deeper into whey protein alternatives, the first category we should explore is plant-based protein sources. These alternatives offer a myriad of benefits and cater to varied dietary needs, whilst also boasting environmental sustainability. Whether you’re lactose intolerant, following a vegan lifestyle, or simply aiming to diversify your protein sources — these plant-based options are worth considering.

 

Pea Protein

Pea protein powder, often sourced from yellow split peas, has soared in popularity due to its high protein content and hypoallergenic properties. Its plant-based nature makes it a favourable choice for individuals seeking to reduce animal product intake. As a bonus, pea protein powders come without the digestive issues often linked to whey proteins like bloating and gas.

Consider Ritual Essential Protein, a pea protein powder free of artificial ingredients and sugars. Or Anthony’s Premium Pea Protein; it’s additive, filler and preservative free, with the base ingredient being vegetable pea protein isolate.

 

Hemp Protein

Hemp protein powder, made from ground hemp seeds, is an excellent source of amino acids, fibre, and healthy fats. It’s a complete protein source like whey protein, and is easily digestible. It provides additional health benefits such as improving heart health and reducing inflammation due to its omega-3 fatty acid content.

However, hemp protein powder may not be the perfect fit for everyone. It has an earthy taste that might not be palatable for some. But with its dietary and environmental advantages, it’s worth a try. 

Related: Hemp Vs Pea Protein Powder

 

Soy Protein

The soybean is a complete protein source and a longstanding favourite amongst plant protein powders. It contains all essential amino acids and is also a good source of heart-healthy polyunsaturated fats.

Note: It’s critically important to go for soy protein powders labeled as “non-GMO” or “organic”. This helps avoid potential health risks associated with genetically modified soy.

 

Brown Rice Protein

Often overlooked, brown rice protein powder is a terrific alternative for those seeking a vegan, gluten-free protein option. Despite not being a complete protein — it’s low in lysine — it offers a high protein content and is rich in fibre, promoting a healthy digestive system.

Being low in lysine isn’t a deal breaker, it just means that you need to eat a varied protein diet to ensure you get enough lysine throughout the day to supplement the shortfall. 

 

Organic Protein

And, of course, for those committed to organic produce and products, there are numerous protein powders derived from organic sources. Providing similar benefits to their non-organic counterparts, these protein powders have the added assurance of being free from pesticides, herbicides and other potential toxins.

Monitoring the increase in demand for both healthful and environment-friendly protein options, we fully expect to see more innovation in the plant-based protein powder market. As the saying goes, “Variety is the spice of life”, and it seems that mantra extends itself to our protein options too.

 

Collagen Protein

Even though collagen supplements fall short of being complete proteins, we have a lot to speak about their health benefits. The collagen proteins are not the typical protein powerhouses like soy, pea or whey proteins. They might not aid us in building enormous muscle volume or enable lightning-fast muscle repair, but they positively contribute to our overall wellbeing in their unique ways.

One of collagen’s foremost benefits is the potential for maintaining and enhancing the health of our tendons and ligaments. Those who deal with creaky joints or athletes seeking to preserve their joints’ longevity could find value investing in a good collagen protein supplement. Moreover, your beauty routine could also take a leap with collagen proteins.

Aesthetically, collagen helps enhance both nails and hair health. Hence, they are a sure-fire recommendation for those who are in pursuit of the complete wellness package – fitness and beauty.

However, we would underline the necessity of ensuring sufficient intake of complete proteins alongside your collagen. Despite its various benefits, collagen alone shouldn’t be your go-to source for daily protein needs.

An essential note about collagen consumption is that it works hand in hand with vitamin C. Here’s why. Vitamin C enhances collagen production in the body. So, if you’re taking a collagen supplement, make sure it’s fortified with vitamin C or be mindful to take enough dietary vitamin C.

 

Beef Isolate Protein

For individuals seeking a dairy-free protein supplement, Beef Isolate Protein makes a worthy contender. Just like the whey protein that’s derived from milk, beef protein isolate is gleaned from beef- a rich source of essential amino nutrients. More expensive than whey but packing a powerful protein punch, it’s a viable option for athletes and fitness enthusiasts alike.

The process of obtaining beef isolate protein is meticulous and precise. Starting with lean beef, the fat and cholesterol are painstakingly removed. Following this, a detailed process of hydrolysation breaks the protein down into smaller structures, or peptides. These peptides are easier for the human body to absorb, making this hydrolysed beef protein a highly bioavailable source.

A unique feature of beef isolate protein is its high collagen content. Collagen, which is hard to obtain from plant-based sources, is a primary component of connective tissues in the human body. Consequently, its intake can lend support to joint health and enhance the elasticity of the skin.

Additionally, though a quality complete protein source, it’s worth noting that beef isolate protein doesn’t cater to the needs of all dietary regimes. For instance, it remains unsuitable for those following a vegan diet. This reinforces the notion that although great strides have been made in providing diverse protein powder options, continued innovation is essential for catering to diverse dietary requirements.

While examining the nutritional profile of various protein supplements, it’s safe to say that the choice of supplement hinges largely on individual needs and preferences. Whether it’s whey, beef isolate, or plant protein, what’s vital is finding something that complements one’s diet and meets the prescribed protein intake. Satisfaction in taste, texture, and nutritional benefits can then follow.

 

Egg White Protein

Next up on our list of whey protein alternatives is Egg White Protein Powder. This might sound unusual but it’s far from your typical morning omelette in a drink form. Instead, imagine it more like a refreshing tall glass of chocolate milk.

Egg white protein powder is a beloved choice among fitness enthusiasts for its unique features. Eggs, as you may know, are a highly digestible complete protein source. To clarify, a complete protein source contains all nine essential amino acids. Moreover, they undergo far less processing than whey and plant protein counterparts on their way to the shelves.

A common hurdle with egg white protein powder is the price – it’s a tad more expensive than other protein powders. Bear in mind, the value of any product is tied to its benefits.

Egg white protein powder boasts high bioavailability, it’s naturally low in fat and carbs, and it’s packed with branched-chain amino acids (BCCAs). For those sensitive to common allergens, this powder is naturally free from dairy, nuts, gluten, and soy. It’s an ideal choice!

Also, you can enjoy the perks of animal-based proteins without having to digest milk protein, thanks to this versatile powder. If digesting protein powders, including plant proteins, is a struggle, despite not being lactose intolerant, then casein protein powder could be considered.

 

Casein Protein

Stepping from the realm of whey, there’s an alternative protein supplement that’s worth considering: Casein protein. Like Whey, it’s a milk-sourced protein, attained from the curds that are formed in the cheese-making process. Casein protein, boasting a complete profile of amino acids, mirrors whey in more ways than one, albeit with unique characteristics that set it apart.

While exploring the casein versus whey debate, an important distinction crops up. Unlike whey protein, casein stands out for its slow digestion rate, leading to a more sustained release of branched-chain amino acids (BCAAs). This trait makes it a popular choice for night-time consumption. A review conducted in June 2020 underlined its potential to enhance muscle protein synthesis and facilitate recovery when taken before bed. It also suggests it could have a role in reducing muscle soreness.

The decision to change lanes from whey to casein protein depends on personal fitness goals and preferences. And casein has a compelling case to put forth. Casein’s sustained release of amino acids can be invaluable for athletes and bodybuilders who strive for consistent muscle growth and recovery both day and night.

Casein also packs a punch on the weight management front. Courtesy of its slow digestibility, it can leave you feeling satisfied for more extended periods, curbing unwanted food cravings. In turn, it can help bring down total calorie intake, offering substantial support to weight loss ventures.

Beyond fitness and weight loss, casein protein unlocks a bevy of health benefits, key among them being bone health. High in calcium, it serves as an efficient tool to fortify bone health.

 

What to look for in a protein powder?

When choosing a protein powder, there’re several criteria one should consider. Each aspect will depend on personal fitness goals, dietary preferences, and even economic willingness. These aspects can range from the type of protein to nutrient content, cost, and flavour profile.

 

Complete Protein Source

An essential factor is whether the protein powder is sourced from complete proteins. This means it contains all nine of the essential amino acids required by our bodies. While animal-derived protein powders, such as casein and whey, are notably complete proteins, some plant-based options like pea, hemp and soy also fall into this category. Conversely, other plant-derived proteins, including brown rice and almond protein, may need to be combined to ensure a complete amino acid profile.

 

Protein Content

Take note of the protein content per serving. High protein content ensures you’re getting enough to support muscle growth and repair. It’s important to factor this into your daily protein intake calculation. We recommend opting for a protein shake that has at least 20grams of protein per serving. 

 

Macronutrients

Look beyond just proteins. Check out the accompanying macronutrients: fats and carbohydrates. For those aiming for weight loss, a low-fat protein powder might be ideal. Meanwhile, some may prefer a powder with carbs included for energy or Bulking. Some brands even craft their products to be rich in heart-healthy omega-3 fatty acids to bring additional benefits over and above maximising muscle protein synthesis. 

 

Cost

Not neglecting cost, remember that more expensive does not always mean higher quality. Expensive brands might come packed with additional nutrients or superior flavour, but sometimes it’s just about the brand name. 

Factors that drive up the cost of protein powders include: 

• Free from artificial sweeteners and flavourings
• Using organic ingredients
• High % protein content
• High quality protein sources

While cost can be a deciding factor, it should not be the only one.

 

Flavours

Lastly, we mustn’t forget taste. Protein powders come in all sorts of flavours — from vanilla and chocolate to more exotic options. Experiment and find what works with your palate. After all, it’s something you’ll potentially be consuming every day, so make sure it’s a flavour you enjoy.

 

High Protein Food Alternatives

When opting to broaden your protein powder choices, it’s essential to consider high-protein food alternatives, each boasting its unique set of advantages. Supplements are great, but they should be just that – a supplement. They should supplement a healthy diet and you should be getting the majority of your daily protein from food sources. 

Greek Yogurt

Greek Yogurt is an exceptional source of protein, enriched with casein protein. A significant portion of the liquid part of the yogurt is strained out, retaining the whey. Casein protein digests slowly, aiding muscle repair overnight or throughout the day. One-hundred grams of Greek yogurt boasts around 10g of protein.

Eggs

Beginning your day with Eggs is truly a protein-packed breakfast option. Each egg is a wholesome source of nutrition with approximately 6g of protein. We recommend hard boiling them in large batches for snacks or even incorporating egg whites into your oatmeal.

Cottage Cheese

Cottage Cheese is another dairy product enriched with protein. It’s an excellent alternative to the standard animal protein and eggs.

Meat

Chicken

Chicken is often a staple in the diet of those looking to increase their protein intake. It’s lean, versatile, and full of essential amino acids necessary for muscle growth and repair.

Beef

Another excellent source of protein is Beef. Whether it’s lean steak cuts or ground beef, it’s a protein powerhouse in your diet.

Pork

Pork, although sometimes overlooked, contributes a significant amount of protein to your meals.

 

Vegan Protein Food Sources

Vegan protein sources are advantageous for those with dairy allergies or looking to steer away from animal-based proteins.

Tofu

Tofu, a soy-based product, is a fantastic plant-based protein source and incorporates smoothly into a wide array of dishes.

Quinoa

Quinoa is not just a good source of protein but is also gluten-free and high in fibre. It contains a complete set of essential amino acids, a rarity in plant-based protein sources.

Nuts

Nuts serve as protein-packed snacks, particularly for vegans and vegetarians. Almonds, walnuts, and peanuts are among the top choices.

Beans and Lentils

Finally, Beans and Lentils are nutritionally dense, high protein choices for those opting for plant-based sources. Black beans, chickpeas, lentils, and soybeans are all excellent options.

That wraps up a few high-protein food alternatives to consider when choosing a protein source. The key here is variety; ensuring you get a range of different proteins in your diet will ensure you consume a blend of nutrients and keep your meals interesting.

 

The Final Say

We’ve explored a range of protein-rich foods that can be excellent alternatives to whey protein. With options like Greek yogurt, cottage cheese, and various meats for those on an omnivorous diet, it’s clear that animal-based proteins are plentiful. For our vegan friends, tofu, quinoa, and a variety of nuts and beans offer a protein-packed punch.

The beauty of these alternatives lies not just in their protein content, but also in the diversity they bring to our meals. It’s about keeping our diets interesting, varied, and nutrient-rich. So, let’s embrace these alternatives and enjoy the benefits of a well-rounded diet. Remember, variety is the spice of life, and it’s no different when it comes to our protein sources.

Related: The Best Milk For Protein Shakes

 

Frequently Asked Questions

1. How can I get enough protein daily without using protein powder?

Consuming a varied diet of high protein alternatives is a great way to meet your protein needs. Animal-based sources like eggs, milk, ground turkey, and cottage cheese are abundant in protein. If you lean towards plant-based choices, you can consume foods such as tofu, quinoa, nuts, and lentils.

2. Why is whey protein powder a costlier option?

Whey protein is typically more expensive due to the processing it undergoes to separate protein from fat and lactose. The processing requires costly equipment and energy, and labour-intensive work. Additionally, the added ingredients, such as flavours, vitamins, and minerals, contribute to the overall price.

3. Can I substitute chicken in place of whey protein?

Yes, chicken is a reliable source of protein that can replace whey protein in your diet. Chicken is nutritious and versatile, lending itself to various recipes. However, whey protein is still a useful addition to your diet, particularly for post-workout recovery and for times when eating a high protein meal isn’t an option. 

4. Is it a good idea to have eggs instead of whey protein?

Eggs are an excellent protein source that can replace whey protein, especially for those with difficulty digesting whey. However, whey protein arguably tastes better, making it an essential part of many diets.