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Plant-based protein powder is on the rise, and for good reason. People are taking control of what they put in their bodies, and turning to vegan protein powder as a cleaner option. I’m here to break down what kinds protein bases are the best (and worst)… as well as explain why hemp protein powder won’t make you high.
You might also like my Homemade Protein Powder recipe, which I add to most of my smoothie recipes to turn them into a meal replacement or post-workout recovery drink. If you’d rather buy a plant-based protein powder, I suggest Ritual Protein or Complement Essential.
The Importance of Protein
Protein is used to build and repair tissue (like muscle). It also helps the body create hormones, enzymes and other essential chemicals, and, bottom line: makes your hair, skin, and fingernails look great. Basically your whole body needs protein to function properly.
Yet the body also needs carbs + healthy fat to help break down the protein you just ingested. So when you are looking for a great plant-based protein powder, look for one that also has fat as well as fiber to help break down that protein.
Who Should Use Protein in Smoothies?
Let me be clear: bodybuilders don’t own the rights to protein powders (vegan or otherwise). Any active athlete looking for an easier way to increase their protein intake should consider using a protein powder. Those who regularly work out need double the amount of protein over those with a more sedate lifestyle. It’s also helpful for people looking to…
- Increase muscle mass
- Lose weight
- Lower cholesterol or blood pressure
- Strengthen the immune system
- Make quick healthy meals
If you said yes to any of the above, then a protein powder supplement might be right for you. Protein boosted smoothies can help you:
- Gain Muscle. This is probably the most widely known benefit of protein powders. Added protein helps muscles rebuild faster after a workout. Because of the direct ways protein affects the muscles, the best time to consume protein powders are after a workout.
- Lose weight. Protein is also a great way to stop any unwanted snacking. You stay full longer after that green smoothie when you boost it with plant-based protein powder. It also boosts the metabolism, burning fat and keeping cholesterol and blood pressure levels low.
- Protect the Immune System. Protein doesn’t just strengthen muscles, it also strengthens every cell in the body. This makes them less likely to be infected- keeping you strong and healthy.
- Commit to a healthy diet. Using a protein powder with healthy fats can turn a daily smoothie into a meal replacement. This is truly the healthiest “fast food” there is as well as an easy habit to embrace daily.
Shakes and smoothies are the best way to consume protein powders. I love adding hemp protein powder to my daily smoothie, workout or not. It helps me stay full longer and be more productive with my day, as well as help me recover faster from a workout.
Best Protein for Smoothies
After years of trying to find a powder that I enjoyed adding to my smoothies, I gave up. It didn’t exist. There was either too much junk in it, or not enough of the right stuff. I went on a quest to create my own powder that I could use every day and love how it tasted, what was in it and the results I got. And I couldn’t be happier with the outcome.
I really do love my homemade protein powder recipe. It isn’t gritty, tastes good in a fruit smoothie and contains all 9 essential amino acids. I think you’ll be pretty impressed with it.
If you’re looking to buy a plant-based protein powder to add to your smoothies, I suggest Ritual Protein or Complement Essential.
What Makes Protein Powder Vegan?
Protein powders most commonly start from whey protein, casein, or soy. Whey protein as well as casein comes from dairy. If you have any kind of dairy intolerance, then be sure to check the label on your protein powder! These are not naturally occurring ingredients, so I lean toward plant-based protein powder.
Vegan Protein Options
Soy based protein powders are the number one vegan protein powder option. Soy is a complete protein, yet is a bit controversial in terms of helping or harming the body. I take an even more natural route in using hemp protein powder.
Hemp protein is also a complete protein, yet it ranks even higher than soy in terms of quality. It not only contains all 9 essential amino acids, it also contains healthy fat and fiber, as well as other essential minerals. Hemp protein powder starts out with a slightly nutty flavor, so no need to cover up the taste like you do with whey, casein, or soy based powders.
A side note: while hemp is part of the same plant family as marijuana, it contains little to no THC and therefore does not have any mind-altering effects.
Heavy Metals in Plant-Based Protein Powder
Protein powders can also contain heavy metals like arsenic, lead, and cadmium that easily build up in the body. These known carcinogens are harmful to the immune system. These elements are found in our soil (which in turn grow in plants that cows eat or plants grow into). You cannot completely avoid it, yet you can be aware and use brands that test their levels and are conscious of this.
Oftentimes, heavy metals go unnoticed because protein powders are considered a supplement and do not need to be approved by the FDA. Your protein powder brand should pay for “heavy metal testing” as well as easily disclose the results to you when asked. As you can see, it’s not easy to find a vegan protein powder for smoothies that you can feel really good about!
By grinding up the plants, the nutrients are pre-digested and ready for your body to absorb immediately. The vitamins, amino acids, and minerals become easily accessible to the body. Plant-based protein powders can give you the same results that other powders do. They just leave out all the antibiotics, toxins, and lactose.
Now, time for you to spill all your protein secrets with me! Please share in the comments your fav protein to add to smoothies, or what you’re looking for (and not finding) in a vegan protein powder.
Orange, lime, cilantro, mango, and blueberries create a rainbow of taste. I decided to purchase one, try it out and write a product review about my experience with it.
If i have a normal smoothie i can only add a superfoods, but if i have it as a replacement meal i can have both? Because you said in the superfoods that you can olny have one, but you are putting the chia seeds and spirulina as superfoods and as a protein. So if i have it at breakfast can i add coconut oil and chia seeds??? Sorry for so many questions, im new at this
You can do that if you’d like, Gisselle. Keep in mind that the leafy greens have lots of protein already, so you may not HAVE to add a protein to make a meal replacement 🙂
Which protein powder is recommended? So many.
Are you asking which brand name, or which kind in general? You can check out some of our favorite stuff here:
Hi, ladies!
I am SO happy to have found your website, and can’t wait to share it! You are providing an amazing resource for people aiming to make a small change toward a huge impact on their healthier lives! I’m very excited for the April challenge.
In the meantime, I’d like to start drinking one green smoothie a day before that. My question is this: if I want to use it as a meal replacement (I’m thinking lunch!), how much of each protein source should I add? I’d like to use almond milk, chia seeds, or protein powder (not all at once – rotate as my protein source!), so if you could share suggested amounts of each, that would be great!
Thanks again!
Hi Sara!
Many people don’t need to add any protein sources, but if you think that you need to add some then keep it at around 1 or 2 sources of protein per green smoothie. You can add anywhere between 1-2 tablespoons per serving (16 ounces). Each smoothie makes two servings.
Hi ladies, I want a Vitamix soooo bad! One day but I don’t know which number series is best. So many, which one do you ladies own? Which is best? Thanks
Hi Skevon!
Honestly, they are all great 🙂 It comes down to personal preference and what you’re willing to pay!
I finally ordered one last night. It arrives Feb 21st. Can’t wait! So glad I didn’t have to pay all at once. Thanks for responding though.
Hi, I couldn’t afford a Vitamix so I did a lot of research for about 6 months and found the Oster Versa 1400 for a fraction of the cost. It’s very powerful and will turn ice into snow in seconds. My green smoothies come out perfect! If anyone’s on a budget like me, this is a great alternative.
Hello Jen and Jadah,
I wanted to know if it would be to much to add chia seeds and vega one protein powder to my smoothies at the same time?
Hi Shari!
We try to stick to one or two “add-ins” at a time, so it shouldn’t be too bad 🙂
Which protein powder is good?
About how much fruit should go on a smoothie without consuming to much sugar? Also how much should you drink a day? I consume about 32 ounces a day. Measured with my mason jar. Is that to much? Plus everyone says how much weight there losing. I’m not. Am I don’t something wrong? Thanks
We recommend between one to two servings of smoothie a day (each serving being 16 ounces) so it sounds like you’re doing well 🙂 We recommend 1.5 cups of fruit in each serving, though you don’t have to follow that as a strict rule!
I have been trying to add green smoothies to my diet for a while, but I end up with stomache cramps and chronic diarreah. I am gluten intolerant, suffer from candida and IBS. I can tolerate just 1 cup for a couple of days but then my body goes haywire and I have to stop! What should I do??
Hi Shereen!
Sounds like you’re having a bit of trouble. We’d suggest talking to your doctor if you’re concerned and continue experiencing these symptoms.
Hi gals. Thanks so much for this site. Very informative. My question: can i substitute two meals a day? I hate to chew.
Sure!
Rice based probiotic yogurt is a non-dairy yogurt. I use
Bio K+
I tent to skip brakefast and/or lunch because I’m always on the the go 🙁 If I choose to substitute one or two of my meals with a smoothie will the protein that are part of the ingredients be enough or should I have extra protein(ex: hard boils egg, almond butter with toast, or protein powder) to make it a complete meal?
On smoothie #2 and loving it ❤️!!!!
Regina
Hi Regina!
Everyone’s different, so it’s tough to say if you’ll need the extra protein or not. We use green smoothies as meal replacements all the time without adding protein, so we’d encourage you to try it. If you find that it’s not enough, then go ahead and add some ingredients with protein!
FYI for anybody reading this, almond milk is NOT a significant source of protein.
Thanks for your input, Megan! It may not be significant compared to some whole foods, but it has a decent amount of protein for being a liquid base 🙂
Why don’t you like soy products? Do you mean just soy protein products or soybeans? Edamame is one of my favorite things and I love adding soybeans to salads etc.
Hi KC!
Small amounts of organic, non-GMO soy are fine (like tamari and tempeh) but we recommend staying away from highly-processed unfermented soy products which can interfere with nutrient absorption and leach nutrients from your body. Soy milk, soy burgers, and soy ice cream are all in this category. Two great alternative to soy milk are unsweetened almond milk and coconut milk. We love them both!
Hi! You guys are great! This is my second smoothie challenge and I did the cleanse in Nov. Looking forward to February! Anyway, I noticed on this page ads for refurbished Vitamix and Blendtec. I have a Nutribullet now and love it, but always look into the Vitamix. I read that the cheaper ones are about $300. Are those ok for home use for smoothies and soups? Or would you recommend the higher end ones? I may buy the new Nutribullet…not sure what to do. Thanks for everything!!!
Hi Jen!
Even the lowest priced Vitamix does a fantastic job 🙂
Can you taste the hemp protein powder in the smoothie?
A little bit, but it’s not too overpowering in our opinion 🙂
I have been looking for help with making different varieties of smoothies! Excited about this! Thanks!
Hope we can help, India!