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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.
I have been putting a tablespoon of golden flaxseed with blueberries as a topper for my green smoothies for my protein. Is that okay?
Totally. 🙂 Have you tried rotating your protein? I love hemp hearts. 🙂
hi I’ve been juicing for about a year now and I’ve recently started the green smoothies, I’m currently training for a half marathon so I’m very active, running 3 times a week and also strength training just wondered if there was a smoothie recipe you would recommend that will keep me energised during my training,
thanks
Hey Jo.
Great question. Here is a link for all things athletes and training. Also this link includes a green smoothie recipe created especially for athetes. https://simplegreensmoothies.com/post-workout-smoothie
Hey Linda. Thanks for the comment, we are so happy to hear you are enjoying our green smoothie recipes. We are always creating new recipes and hopefully we can create some more veggie packed green smoothie soon. 🙂
Hi, in response to how much protein should be added to your shakes: I wasn’t losing the desired amount of weight from the green smoothies and raw diet due to lack of protein in my diet. I now add 2 tbsp of a protein shake or hemp protein to each shake and loaded up on nuts, eggs, chicken, ham (protein foods) throughout the day for snacks but no fruit after lunch, so any shake in the afternoon is solely veggie based.This was under recommendation from a dietitian. Hope this helpful.
Hey Jy.
Thanks for the comment. Listening to you dietitian and healthcare provider is best, they will know you personally and give you best advice.
I just started during green smoothie. I use handful of spinach, handful of kale, all kinds of frozen fruits, like strawberry , pineapples, berries
I add a Tbsp of chia seeds, Tbsp of flax seed, and Tbsp of hemp seed
I also use almond milk as my water base. Is this a good smoothie to drink daily.
Thanks
Wonderful! Glad you are enjoy the green smoothie life, Linda. 🙂
I’m allergic to almonds and almond milk. Would rice milk be a good alternative? Is there a difference in the health benefits?
Hey Allison.
Great question. Rice milk is a great alternative. Here is a link to our favorite liquid bases: https://simplegreensmoothies.com/dairy-free-smoothies Yes there will be a difference in health benefit, but nevertheless a great option for your green smoothies. 🙂
Hey Caroline.
Woman (19-70year olds+) need 46g of protein each day/ 3 meals a day= 15.3 grams each meal.
Some of your meals might have more protein than others, those numbers are rough estimates. Since we are not doctors or nutritionist, I would suggest consulting you healthcare provider for personal nutritional advice. 🙂
Hi guys I’m new to the green smoothies and was wondering how much protein I should put in my smoothie for the morning, I work in construction so I have a very active day, would 1 cup of almond milk and 1/4 cup of almonds be enough?!
Hey Michael.
Men (19-70year olds+) need 56g of protein each day/ 3 meals a day=18.6 grams each meal.
Some of your meals might have more protein than others, those numbers are rough estimates. Since we are not doctors or nutritionist, I would suggest consulting you healthcare provider for personal nutritional advice. 🙂
Hi girls, great site. Just wondering why you would add a hard boiled egg for protein and not a raw egg? Thanks.
Hey Paula,
Great Question: Eggs are a good source of protein and an enjoyable food, but raw eggs, if not pasteurized, can be dangerous. They can be a source of food borne illness caused by salmonella bacteria. There are certain eggs that are pasteurized that are safe to eat, but we prefer hard boiled. Does that help?
Why do you avoid soy?
Hey Iben!
Great question. We recommend staying away from highly-processed soy products which can interfere with nutrient absorption and leach nutrients from your body. Small amounts of organic, non-GMO soy are fine. Hope that helps.
I’m so happy that I stumbled across this website. I go back to University in a few weeks and I’m desperately trying to change my relationship with food and be a much healthier person. I’m really excited to try adding more protein to my diet!
Wonderful to hear, Diamond. Wishing you all the best!
Hi! I am unfortunately allergic to almonds. What other really good protein sources would you recommend?
Hey Emma.
Are you allergic to all tree nuts?
Even though I’ve been sick I’ve been keeping up with it. Trying different recipes. Learned things I don’t like…(ex: just kale for a green. Kale and spinach aren’t bad…but just kale..weird after taste). Experimenting with different liquids…so far just water and almond milk (which doesn’t have as much protein as you’d think…” This week gonna go buy some plant based/hemp protein. Since I don’t eat protein much…it’s gonna be key…. I LOVE THIS…and I am determined to find a way to make it more filling by adding yummy protein….Question…if I add almonds…how much should I add?
(I still haven’t kicked processed sugar..I think if I can manage that…I’ll find the smoothies much more filling…)
Hey Allison!
Thanks for the comment. I think you are on the right track! Finding what works best for you! 🙂 1/4 cup of almonds is about 8 grams of protein.
What about adding natural joghurt or cottage cheese before mixing- is that a source of protien?
Thx
Helen
Hey Helen!
We are not big fans of cow based proteins and fans of nut and seed based proteins. We prefer to avoid soy and animal products, but that’s just our personal preference.Hope that helps. 🙂
Hi guys, I’ve been adding some soy protein to my smoothies (and absolutely loving the taste) – but i just wanted to check the reasons you avoid it – is it just because of taste, or is it healthier to have a hemp protein?
Thanks for your help, I adore this site!
Hey Jae!
We prefer to avoid soy and animal products, but that’s just our personal preference; if you enjoy these foods, feel free to use them in your green smoothie creations.
I want to add almond milk for the extra kick of protein in my smoothies as I will be replacing two meals with the smoothies. How much almond milk should I add?
Use almond milk as the liquid base. If it’s a one serving smoothie, then use one cup. If it’s a two serving smoothie use two cups!