Protein powders are nourishing for your body. People consume the best vegetarian protein powders for a variety of reasons—to lose weight, to improve sporting performance, build muscle mass, and overall wellness. However, one look around and you will find endless options of protein powders. So how do you know which one is the best for your personal health goals?

It is important to know the difference between available protein powders as well as how they fare against whole-food protein sources.

Whole foods vs. protein powder

Whether you drink shakes or eat only whole foods, all will help you meet your body’s daily protein requirements; however, they do not offer equal nutrition. Shakes aid one in losing weight; however, since shakes contain fewer nutrients than whole foods, they do not offer a bigger nutritional punch.

Protein types and uses

Whey protein is one of the most commonly consumed sources of proteins. Rich in essential amino acids and easy for digestion, whey proteins help boost energy and reduce stress levels. Whey isolates and concentrates also make for good sources to consume after a workout.

Soy protein is yet another common source. It is also known to help reduce high cholesterol, ease symptoms of menopause in some women, aid in curing osteoporosis by helping build bone mass.

Other types of protein include egg protein, milk proteins, brown rice protein, pea protein, and hemp protein.

Here are some general guidelines that can help you find the best vegetarian protein powders.

Building muscle:

The best vegetarian protein powder with a high biological value, i.e., a value that measures how well the body can absorb and utilize a protein, is great for muscle growth. Here, whey protein and whey isolates are your best options.

Lose weight:

For weight loss, choose shakes with no added sugars or dextrins/maltodextrins (sweeteners made from starch). Avoid those with added branched-chain amino acids (BCAAs), since they promote muscle growth and weight gain.

Stay vegetarian or vegan:

For vegetarians or vegans, milk-based protein shakes are a strict no-no. Whey and milk proteins are not an option here; instead, 100% plant proteins, such as soy, pea, and hemp come to the rescue.

Low-sugar with diabetes:

For patients living with diabetes, protein shakes without added sugar are a must. It is also best to look for a shake that is low in carbohydrates.

Limit protein for those with kidney diseases:

People living with kidney diseases are unable to tolerate a high concentration of protein at one time. They must stick with powders that have a low range of protein content, ideally between 10 grams to 15 grams per serving.

Avoid gastrointestinal problems:

Patients with irritable bowel syndrome or lactose intolerance should choose powders that do not contain lactose sugars, artificial sweeteners or dextrins/maltodextrins. For those living with a gluten allergy or sensitivity, powders devoid of gluten are the best option.

Stick to your budget:

Buy a large quantity of protein powder instead of ready-to-drink protein shakes, which are more expensive. In addition to being a convenient option, it is also a mega money saver.

Here are a few things to consider to get the best out of your vegetarian protein powder:

For optimal recovery after exercising, an athlete or avid exerciser should consume protein within 60 minutes of a workout. This period is when your muscles are most responsive to the use of protein for the repair and growth process.

If you want to control your weight, it is best to consume a steady supply of protein at each meal and to snack in between meals to help keep you full.

Although there is no exact quantifiable number for how much protein to consume at one time, it is best to aim for at least 3 ounces or 20 grams of protein per meal.

Depending on the ingredients and protein source, each protein powder has a unique taste. To improve the flavors and offer a wide variety to consumer, many companies use specifically-designed fillers or flavor enhancers. Furthermore, to improve the taste of your vegetarian protein powder, you can mix it with milk or a milk alternative (as opposed to water) to produce a creamier milkshake-like texture.