Protein powder ingredients like whey can be effective at helping to build muscle faster and recover more quickly from workouts. However, whey is not suitable for everyone – due to being dairy-based, it can be inappropriate for those who are lactose intolerant or allergic to dairy. Taking the time to explore alternative protein powders could be worthwhile. Below are 7 substitutes for whey that are worth considering.
Casein
Like whey, casein is a milk-derived protein. However, it is generally considered to be more suitable for those with lactose intolerance due to having most of the lactose removed during processing. Casein digests a lot more slowly than whey and can offer more long-term post workout benefits. Experts recommend taking this protein 30 minutes before going to bed rather than immediately after exercising.
Pea
Pea protein is a popular plant-based protein used by many vegetarians and vegans. While not as fast-acting as whey protein, it can still be effective at helping to build muscle and reduce DOMS. Pea protein has a much earthier flavor, which may not be to everyone’s taste, but can often be disguised by mixing with other ingredients.
Brown rice
Another vegan-friendly protein powder is brown rice powder. Research has shown the brown rice powder and whey protein powder have very comparable effects, making this one of the most suitable whey substitutes. Brown rice powder has a slightly sweet taste that is similar to rice milk.
Egg white
Egg whites are known for being full of protein, so it makes sense that egg white powder can be an excellent workout supplement. This dairy-free alternative is slower acting than whey, but not as slow as casein – it is best consumed 1 to 2 hours after working out. Although it has a slightly eggy flavour, the taste is much milder than whey, and preferable for those seeking out a more neutral-flavored protein source.
Beef
It’s also possible to buy beef protein powder. Although not suitable for vegans or vegetarians, this is a good dairy-free option and is known to cause less digestive issues than many other protein powders. Beef protein may not be as effective as whey due to lacking some of the same amino acids, but can still be used to successfully build muscle. The taste of beef protein can vary, with some cheaper powders tasting quite meaty, while others are more subtle and suitable to mix with other ingredients.
Hemp
Hemp protein is a plant-based protein option that offers rapid absorption to match whey. It’s not quite as high in protein content per serving, but still effective for mild bulking and general post-workout recovery. Its earthy taste can be a turnoff for some people, but mixing it with almond milk can help disguise it.
Soy
For many lactose intolerants, soy is already the go to choice when choosing a plant-based milk, and therefore it makes sense that it is also a good protein powder substitute for whey. It offers fast absorption and has a nutty taste that is more appealing than many other protein powders.
This is a contributed post, please see our privacy policy for more information.
