The two most common forms of powdered protein supplement are whey and soy protein isolate. For reasons of allergy or diet restrictions, however, many people are unable to use either of these forms. Fortunately there are a growing number of alternatives that are either gluten-free, lactose-free, vegan, soy-free or all of the above.
Brown Rice Protein Powder
Brown rice protein powder is a gluten-free, soy-free, lactose-free and vegan source of protein. You can find brown rice protein powder mixed together with other sources of protein or as a single, pure source of protein. Be sure to check the label before you purchase the protein powder to ensure that there are no additives to which you are allergic. Brown rice protein contains 18 of the 22 amino acids, including all nine of the essential amino acids. The amino acids in brown rice protein powder include alanine, arginine, aspartic acid, cysteine, glutamic acid, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine and valine.
Hemp Protein Powder
Hemp protein powder is another gluten-free, soy-free, lactose-free and vegan source of protein with the added benefit of the essential fatty acids, omega- 3, 6 and 9 as well as dietary fiber. Each serving of hemp powder contains about 16 g of protein and 5 g of fiber -- that's 20 percent of the daily requirement for fiber. Hemp protein contains 18 of the 22 amino acids, including all nine of the essential amino acids.
Egg White Protein Powder
Although it is not vegan, egg white protein is soy, gluten and lactose-free. Because the egg yolks are eliminated, egg white protein does not contain cholesterol or fat. Its protein array includes 14 of the 22 total amino acids and seven of the nine essential amino acids: leucine, isoleucine, lysine, methionine, phenylalanine, threonine, alanine, arginine, aspartic acid, glutamic acid, glycine, histidine, proline and serine.
Pea Protein Powder
Also known as gemma pea protein, this type of protein powder is another allergen-free and vegan option. Like brown rice protein and hemp protein, pea protein contains 18 of the 22 amino acids, including all nine of the essential amino acids. The amino acids in pea protein are: alanine, arginine, aspartic acid, cysteine, glutamic acid, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, threonine, tryptophan, tyrosine and valine.
Spirulina Protein Powder
Spirulina is a type of blue-green algae that provides an easily digestible source of vegan protein. Spirulina is often mixed with other forms of proteins, but can also be found as a single-source powder. Larger doses of spirulina powder are necessary to get the equivalent amount of protein as other powdered sources, but calorie-for-calorie spirulina is the equal of other protein powders. Like brown rice, hemp and pea protein, spirulina contains 18 of the 22 amino acids, including all nine of the essential amino acids.
References
- "Spirulina in Human Nutrition and Health"; M. Eric Gershwin and Amha Belay; 2007
- "Functionality of Proteins in Food"; Joseph F. Zayas; 1997
- "Macrobolic Nutrition: Priming Your Body to Build Muscle and Burn Fat; Gerard Dente and Kevin J. Hopkins; 2004
- "Sugar-free Gluten-free Baking and Desserts"; Kelly E. Keough; 2009
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