Plant-Based Protein Powders: Boosting Fitness, Gut Health, and Sustainability

We have supplements for most dietary needs, from vitamins to probiotics. Protein is no exception! Today, I will be spotlighting plant-based protein powders. So follow along and see if they are right for you!

The Rise of Plant-Based Protein Powders: Fueling Fitness and Gut Health 

Plant-based eating may sound like a trend, but it is here to stay. With growing concerns over climate change and the sustainability of our planet’s current food system, more and more people are embracing more plants on their plates. However, concern over the climate does not negate our body’s need for protein. That brings us to the search for protein sources that aren’t derived from animals, including options that offer big protein bang for your buck. 

Plant-Based Protein Powders: Who Can Benefit?

So, who can benefit from plant-based protein powders, and why? 

Fitness Enthusiasts and Plant-Powered Athletes: Building and Maintaining Muscle Mass

Protein's amino acids are essential for muscle building and repair. While everyone needs protein, folks who exercise regularly, engage in athletic training, or work a physically demanding job use their muscles more and require additional protein. Powder can be a quick option to refuel after a grueling gym session.

Vegans and Vegetarians: Ensuring Adequate Protein Intake with a Plant-Based Diet 

Plant-based protein sources typically have less protein per serving than animal-based options. While obtaining adequate protein on a plant-based diet through whole foods is possible, sometimes it is nice to have a little help. Protein powder can be a great option to boost protein power on days when the groceries are running low, or there isn’t time to meal-prep a protein-packed plate. 

Gut Health Seekers: Supporting Digestion and a Healthy Microbiome

Plant-based protein powders are not just for vegans and vegetarians. Certain plant-based protein powders might be easier to digest than animal-based protein sources. Depending on the source of the protein powder (more on that below), plant-based protein powders typically have more fiber than animal-derived counterparts. They may also have prebiotics or even probiotics added to them for an extra-gut health boost. This makes them a great choice for optimizing their gut microbiome.  

Protein Powerhouses: Common Plant-Based Protein Sources in Powders 

If you fall into the above categories and are interested in experiencing the benefits yourself, the next obvious question is, which product do you choose? Here is your gut-friendly guide:

Pea protein: Pea protein is currently the king of plant-based protein powders as it is the first ingredient in many commercially available plant powders. Made from yellow peas,  pea protein contains all nine essential amino acids, which makes it a complete protein. It has a neutral flavor, and as a bonus for vegans and vegetarians, it contains iron! Most pea protein powders contain only 1 g of fiber per serving, which is great if you are on a low-fiber diet for IBS or diarrhea. 

Hemp protein: Hemp protein is another complete protein option. It is derived from the cannabis plant but does not have any of the THC that is in marijuana. It contains healthful omega-3 and omega-6 fatty acids. Hemp does have more fiber than pea protein, with about 11g of fiber per 4-tablespoon serving. That’s about ⅓ of the daily recommended amount of fiber!

Brown rice protein: Did you know that brown rice contains protein? It does! While not a complete protein, many of the brown rice protein powders do have additional amino acids added to make it a complete product. However, if you eat a balanced diet, you’ll likely get all nine essential amino acids. Rice allergies are rare, making it a great option for folks with food allergies and sensitivities. 

Soy protein: Soy protein powders are derived from soybeans. Soybeans are not only a great source of complete protein, but they also contain many other vitamins, minerals, and antioxidants. The downside of this option is that soy is one of the main eight dietary allergies, so it may not be a viable option for many. In addition, soy foods contain phytoestrogens. While we have no evidence that phytoestrogens disrupt human hormone levels when derived from whole soy foods, we don’t have much data for processed soy, like protein powders. Some individuals may feel more comfortable sticking to an alternative protein powder choice. 

Pro tip: To soothe your GI tract even further, look for options with minimal extra ingredients, such as added sugar, artificial sweeteners, or other fillers.

Using Plant-Based Protein Powders for Gut Health

This guide wouldn’t be complete without suggestions for utilizing your protein powder to support gut health. 

Smoothie Powerhouse: Protein-Packed Smoothies for Digestive Health

Smoothies are an excellent tool to help prioritize gut health. I suggest incorporating your powder with high-fiber fruits and vegetables for the most delicious and nutritious smoothie. Add a leafy green, like spinach or kale, alongside a serving of fruit. Choose prebiotic fruits like bananas, kiwis, and blueberries. If you want to go the extra mile, choose a probiotic yogurt or Kefir as your creamy base. 

Incorporating Protein Throughout the Day: Recipe and Snack Ideas with Plant-Based Protein Powder 

For a high protein boost during the day, experiment with adding plant-based protein powder to the following dishes and homemade recipes:

• Energy bites
• Overnight oatmeal
• Chia seed pudding
• Greek yogurt parfait
• Breakfast muffins
• Protein cookies
• Fruit popsicles
• Dessert puddings
• Waffles and pancakes

I always strive to combine delicious with nutritious meals. Plant-based protein powders help me achieve both. The best part is that I am not sacrificing gut health while meeting my protein needs, but I’m actually supporting it! Try it out for yourself, and let us know your favorite uses for protein powders in the comments below. 

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2. _{Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136}
3. _{FoodData central (2021) Hemp Protein Powder. From USDA.gov. Retrieved September 4,, 2024, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1999628/nutrients.}
4. _{FoodData central (2021) Unsweetened Pea Protein Powder. From USDA.gov. Retrieved August 29, 2024, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/1999628/nutrients.}
5. _{Kalman D. S. (2014). Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates. Foods (Basel, Switzerland), 3(3), 394–402. https://doi.org/10.3390/foods3030394}
6. _{United Nations. (n.d.). Your guide to climate action: food. Retrieved February 18, 2024.}