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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. 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.
Smoothies to Add Plant-Based Protein Powder
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.
What about adding whey protein powder to my green smoothies? I like to add vanilla whey protein powder to my smoothies. I find that it gives them a smooth taste.
Hi Rosario,
We prefer to avoid soy and animal products, but that’s just our personal preference; if you enjoy whey protein powder, feel free to use it in your green smoothie creations!
Hello! I’m lovin’ the green smoothie goodness. I usually add 2 Tablespoons of chia seeds (soaked overnight in water to form a gel) and add them to the green smoothie. Just 2 Tablespoons of those wonderful seeds adds 4 grams of protein to the smoothie and when you soak the seeds, it helps draw toxins out of the body.
Keep up the green smoothie love! 🙂
Thanks for the great information, Jessie! Cheers 🙂
What about pea proteins powders?
Totally. 🙂
Exactly how much protein do you add to the smoothies to make a meal replacement? Say for example chia seeds do you add 4 tablespoons? protein powders 1/2 scoop to 1 scoop? Hemp hearts/seeds 4 tablespoons? Nuts 1/4 of a cup? Have to agree this is a wonderful site!
Hey Kim. We suggest 1 serving of protein + 16 oz to make a meal replacement. On the back on your packaging should state what one serving is. I believe for hemp hearts it is 3 tbsps. 🙂
If I go to the gym at 4 will the smoothie I drink after the gym (Usually done around 5:10ish) considered dinner?
my smoothie is made up of:
1 scoop plant head protein powder
1 banana
10 oz. almond milk
And then some random fruits I have lying around.
I’m really having trouble with this.
Hey Ralph.
Since we are not nutritionist and I am not sure what you ate the rest of the day + how much you worked out. The best bet is to confirm with the gym nutritionist. It sounds like a good meal, but we personally don’t use head protein powder.
Hello ladies, is it ok if I use hemp seeds instead of hemp protein? I made a mistake and bought the seeds. Also, I’m on my third day of the challenge and feel a bit constipated. Did anybody experienced this as well? Thanks and congratulations on your website.
Hey Elena.
Totally. 🙂 We love them both.
This can be a common symptom if your body is not used to drinking or eating lots of fiber. Green smoothies are high in fiber which is great for digestion, but for newbies, the high fiber can shock your body. Make sure you drink lots of water to help flush things out. And if you’re new to green smoothies one serving a day is enough, which is 2 cups (16 ounces).
Hi Jadah & Jen,
I have been taking green smoothies at least once a day since I found your website. At first I thought they were not OK because they ignored the rules of correct food combining. But I couldn’t take just greens and green vegetables, so I tried your recipies and found them delicious, and no gastric distress except when I add a sweet fruit and an acid fruit with the greens. I really love the way I feel and how upbeat your site is. You two are beautiful. Thanks for all the good ideas. I have been vegetarian for many years, but got into too many processed foods and too many sweets. Thanks for your inspiration.
Mary
Thanks for blending with us, Mary! Cheers to you!
one other idea… Why not chick peas/garbanza beans? Aren’t they a good source?
If that sounds good to you, go for it. 🙂
Brown or Golden Flax seed … is there a difference? Is one better than the other for a green smoothie?
I’ve never know there to be a difference. 🙂
Is Raw shelled hemp same as hemp seed?
Yes. 🙂
Hey, everyone! I would recommend Vega protein powder for use in smoothies, especially if you are drinking them as a meal replacement. It is a vegan protein powder that’s sweetened with stevia, and comes in all different flavors. It has 50% of your DV for most vitamins and minerals, and 15g of protein! It also makes smoothies a little thicker and creamier. I used it in my green smoothie this morning (spinach, almond milk, bananas, and French Vanilla Vega) and it tasted like a vanilla milkshake 🙂
Thanks, Hannah.
Do you know of Isowhey? It’s a diet shake essentially, but it’s a whey powder, I used to love it and was wondering if it would mix weirdly with spinach and fruits and what not? And if it’s good for you, if you know it? I’m very skinny and never used it as a diet shake I used it for some more food in my day haha since I’m never hungry! Worked a treat.
Hey Hannah.
Thanks for the comment. I haven’t heard of it before, sorry I can’t be more help.
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. 🙂