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The Fitties Blog

Plant-Based Protein Powders: The Benefits and How to Choose the Best One

July 22, 2022 | Supplements and Nutrition

Over the past few decades, there has been a growing interest in plant-based diets and lifestyles, driven by concerns related to health, environmental sustainability, and animal welfare. As a result, plant-based protein powders have emerged as an excellent alternative to traditional animal-derived protein sources, offering a wealth of benefits for athletes, fitness enthusiasts, and health-conscious consumers alike.

The history of plant-based protein powders can be traced back to the 1960s and 1970s when health-conscious individuals began seeking natural alternatives to animal-derived protein sources. Initially, soy protein was the primary plant-based option, offering a complete amino acid profile and a high biological value. Over time, as awareness and interest in plant-based nutrition grew, other plant-based protein sources, such as pea, rice, and hemp, began to gain popularity.

The rise of plant-based protein powders as a mainstream alternative to traditional protein sources can be attributed to several factors. First, research continues to emerge supporting the health benefits of plant-based diets, including reduced risk of chronic diseases, improved weight management, and enhanced gut health. Second, environmental concerns have led many individuals to seek more sustainable protein sources, as plant-based options generally require fewer resources, such as water and land, compared to animal-derived proteins. Finally, the increasing prevalence of food allergies and intolerances, such as lactose intolerance and dairy allergies, has driven demand for hypoallergenic and easily digestible protein options.

Today, plant-based protein powders are widely available and come in a variety of forms and flavors, making it easier than ever for consumers to find a product that suits their needs and preferences. These plant-derived proteins offer numerous benefits, including being environmentally friendly, hypoallergenic, nutrient-rich, and easier to digest for many individuals. By understanding the various sources of plant-based proteins and considering factors such as protein content, taste, mixability, and dietary restrictions, you can confidently choose a plant-based protein powder that supports your fitness goals and aligns with your dietary preferences.

In this blog post, we’ll discuss the benefits of incorporating these plant-derived powerhouses into your diet, examine the various sources of plant-based proteins, and provide guidance on how to choose the right one for your fitness goals and dietary preferences.

The Benefits of Plant-Based Protein Powders

Sustainable and eco-friendly: Plant-based protein sources are generally more sustainable and eco-friendly compared to animal-based proteins. The production of plant-based proteins requires less water, land, and other resources, contributing to a lower carbon footprint. By choosing plant-based protein powders, you are making a conscious decision to support environmentally responsible practices and reduce the strain on our planet’s resources.

Hypoallergenic and suitable for various dietary needs: For individuals with allergies or sensitivities to common animal-based protein sources like dairy or eggs, plant-based protein powders offer an excellent alternative. These hypoallergenic options cater to a wide range of dietary needs, including vegan, vegetarian, and lactose-intolerant individuals, ensuring that everyone can benefit from high-quality protein supplementation.

Nutrient-dense and health promoting: In addition to providing essential amino acids, plant-based protein powders often contain a variety of vitamins, minerals, and antioxidants that can help support overall health. These additional nutrients contribute to a well-rounded diet and may offer benefits such as improved immune function, enhanced energy levels, and reduced inflammation. Incorporating plant-based protein powders into your diet can help you meet your daily nutritional needs while also promoting optimal health.

Enhanced digestibility: Many plant-based protein powders are naturally easier to digest compared to animal-based protein sources. This improved digestibility makes them an excellent option for individuals with sensitive stomachs or those who experience gastrointestinal discomfort from traditional protein supplements. The gentler nature of plant-based protein powders allows for better absorption and utilization of nutrients, maximizing the benefits of protein supplementation.

Diverse protein sources and flavor profiles: Plant-based protein powders are available in a wide range of protein sources, such as pea, rice, hemp, and soy, each offering unique nutritional profiles and benefits. This diversity allows consumers to choose the protein source that best aligns with their dietary preferences and nutritional goals. Moreover, plant-based protein powders come in a variety of flavors, making it easy to find a delicious option that suits your taste buds.

Common Plant-Based Protein Sources

Pea Protein: Pea protein is derived from yellow split peas and offers a complete protein source, containing all nine essential amino acids. It is hypoallergenic and easily digestible, making it an excellent choice for those with allergies or sensitivities to common protein sources. Additionally, pea protein has a high protein content and is rich in branched-chain amino acids (BCAAs), which are crucial for muscle growth and repair.

Brown Rice Protein: Brown rice protein is extracted from whole brown rice and is a hypoallergenic and easily digestible option. While it is not a complete protein source due to its low lysine content, it still offers a variety of essential amino acids and can be combined with other plant-based protein sources to create a balanced amino acid profile. Brown rice protein is also rich in fiber, which can support digestive health.

Hemp Protein: Hemp protein is derived from hemp seeds and is a complete protein source, containing all essential amino acids. It is also rich in omega-3 and omega-6 fatty acids, which are beneficial for heart health, brain function, and inflammation reduction. Furthermore, hemp protein contains fiber, which aids in digestion and supports gut health. However, it has a slightly lower protein content compared to other plant-based options, so it’s essential to consider your daily protein needs when choosing a protein powder.

Soy Protein: Soy protein is extracted from soybeans and is a complete protein source with a high biological value, meaning it is efficiently absorbed and utilized by the body. Soy protein is also rich in isoflavones, which have been linked to various health benefits, such as reduced risk of heart disease and improved bone health. However, some individuals may have soy allergies or sensitivities, so it’s essential to consider your personal dietary needs when selecting a protein source.

Mixed Plant Proteins: Many plant-based protein powders combine different protein sources to create a complete amino acid profile, ensuring that users receive all the essential nutrients necessary for optimal health and performance. These blends often improve taste and texture, resulting in a more enjoyable protein supplement experience. Common combinations include pea and rice protein, which complement each other’s amino acid profiles and provide a balanced, complete protein source.

How to Choose the Right Plant-Based Protein Powder:

  • Determine your protein needs: Consider your activity level, fitness goals, and dietary preferences when determining your daily protein requirements. Generally, athletes and active individuals require more protein than sedentary individuals to support muscle growth and recovery. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, but active individuals may need up to 1.2-2.0 grams per kilogram.
  • Look for complete proteins: Whenever possible, opt for plant-based protein powders that provide a complete amino acid profile, which is essential for muscle growth and repair. Complete plant-based protein sources include soy, quinoa, and hemp, or combinations such as pea and rice protein.
  • Consider the protein content: Compare the protein content per serving among different products to ensure you’re getting an adequate amount in each serving. Aim for a protein powder that provides at least 15-20 grams of protein per serving to help you meet your daily protein needs more easily.
  • Check for added nutrients: Some plant-based protein powders are fortified with additional vitamins, minerals, and antioxidants, which can provide extra health benefits. Look for products that offer a balance of nutrients in addition to protein, such as added fiber, omega-3 fatty acids, or essential vitamins and minerals.
  • Assess taste and mixability: Plant-based protein powders can vary in taste and texture, so you may need to try a few different options to find one that you enjoy. Read reviews and consider trying sample sizes, when available, before committing to a larger purchase. Keep in mind that mixability and texture can also be affected by the type of liquid used (e.g., water, almond milk, or juice).
  • Watch out for allergens and dietary restrictions: If you have food allergies or sensitivities, be sure to read the ingredient label carefully and choose a product that aligns with your dietary needs. Look for hypoallergenic options, such as pea or brown rice protein, if you have allergies to common protein sources like dairy or soy.
  • Consider the source and quality: Look for products made from non-GMO, organic, or sustainably sourced ingredients to ensure you are consuming a high-quality, environmentally-friendly protein powder. Additionally, check for third-party certifications or testing to confirm the product’s purity and quality.
  • Watch out for artificial ingredients and added sugars: Some plant-based protein powders may contain artificial sweeteners, flavors, or colors, which you may want to avoid. Opt for products with natural sweeteners, like stevia or monk fruit, and minimal added sugars to keep your diet clean and healthy.

By considering these factors when choosing a plant-based protein powder, you can find a product that best suits your individual needs, preferences, and dietary restrictions, ensuring optimal health and performance. FitPlant+ is a powerhouse protein supplement packed with Fitties Vegan Protein, a natural pea and rice protein blend, Aminogen® for enhanced protein digestion, and KiOtransine® chitin-glucan for antioxidant support. This sugar- and stevia-free shake offers essential micronutrients, activated B vitamins, and Albion® TRAACS® chelated minerals, making it perfect for vegans or those with soy or dairy sensitivities.


Plant-based protein powders offer a variety of benefits, making them an excellent option for those looking to support their fitness goals while adhering to a plant-based diet. By understanding the advantages of plant-based proteins and considering factors such as protein content, amino acid profile, and taste, you can find the perfect plant-based protein powder to fuel your workouts and promote overall health.

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