Protein powders aren’t limited to the likes of whey and casein. There are other muscle-building protein alternatives that can spark new gains. Here are your whey protein alternatives to build size.
Rice protein
Rice is turned into muscle fuel by treating it with enzymes that removes the protein. That is then dried and ground into a powder.
Benefits:
It comes with an in-built muscle pump because, gram for gram, rice has up to four times more arginine than whey protein. What’s more, animal studies in the Journal of the Science of Food and Agriculture found that it could lower cholesterol more than dairy based proteins, which bodes well for us humans.
Who should take it:
It’s ideal for vegetarians and people who are lactose intolerant or suffer from digestion issues such as bloating.
Who should avoid it:
Guys who are used to the consistency of whey. Rice protein can taste a little chalky.
Vital stats (per 30g)
112 Calories | 3g Carbs | 0.3g Fat | 24g Protein
Where you can get it: Source Naturals Brown Rice Protein. bodybuilding.com, £17.67
Pea protein
This is often made from yellow split peas that are ground, dried and mixed with added extras to make it tasty.
Benefits:
Stressed out? This could be for you. Research by the American Chemical Society found the protein in peas fights high blood pressure and keeps your kidneys in good shape.
Who should take it:
Vegetarians, lactose intolerant guys and anyone who prefers their proteins savoury rather than sweet.
Who should avoid it:
Get gas? Researchers at the Mayo Clinic suggest keeping clear – unless there’s a dog nearby to shoulder the blame.
Vital stats (per 30g)
119 Calories | 3.2g Carbs | 0.9g Fat | 25g Protein
Where you can get it: NOW Pea Protein, bodybuilding.com, £13.58
Goats milk protein
Not all milk comes from cows. Goat’s milk protein goes through the same processes that cow’s milk does to extract the whey protein – though it has one or two hidden benefits as a whey protein alternative.
Benefits:
Goat’s milk can be better for you than cow’s milk. According to research at the University of Granada it improves the absorption of iron, calcium, phosphorus and magnesium because it’s more like human breast milk.
Who should take it:
Anyone looking for a good post and pre-workout shake because it digests fast like whey.
Who should avoid it:
It has slightly less protein than whey but more minerals, so if you want to bulk up fast then whey is probably a better option.
Vital stats (per 30g)
111 Calories | 6g Carbs | 3g Fat | 23g Protein
Where you can get it: Garden of Life Goatein, evolutionorganics.co.uk,£38.99
Hemp protein
Try as you might you won’t score a free buzz from this stuff, but it is an entirely natural plant-based protein that’s also very rich in omega 3’s.
Benefits:
This might be a good call after squat day. Research in the Journal of Agricultural and Food Chemistry found that it’s rich in omega 3’s that could prevent coronary heart disease.
Who should take it:
Vegetarians and guys who want a protein to take between meals because it’s very rich in fibre, leaving you feeling as though you’ve had a big meal.
Who should avoid it:
Guys with a sensitive palate should abstain. If wheat grass is your cup of tea you’ll be fine, but if you’d rather a cup of actual tea, then the taste of this protein might take some getting used to.
Vital stats (per 30g)
140 Calories | 4.5g Carbs | 4.5g Fat | 21g Protein
Where you can get it: NutivaOrganicHempProtein.bodybuilding.com,£12.07
Soy protein
Made from soybeans that are de-hulled, de-fatted, dried, then ground up into protein.
Benefits:
It may have had some bad press in the past, but if you’re after internal health, soy is a good option. A study published in the Journal of Nutrition found soy could lower the likelihood of heart disease through its ability to lower cholesterol.
Who should take it:
It’s very low in carbs, sugar and fat, making it a great choice if you’re trying to get extra lean while still having enough protein to promote muscle growth.
Who should avoid it:
If you’re looking to add huge amounts of mass in a short time then whey is probably a stronger bet.
Vital stats (per 30g)
120 Calories | 2g Carbs | 1.5g Fat | 25g Protein
Where you can get it: Sci-MX Nutrition Pro VX Protein, bodybuilding.com, £35.42
