Remember those childhood years when clearing the dinner plate always preceded being excused from the table? However much we begrudged those childhood dinners, there’s no doubt downing our daily greens and protein played a part in growing-up healthy.

No matter where we are in our years, eating sufficient protein has been positively correlated with our health. Some research shows that eating protein at every meal may be the key to weight control. Other research shows that consuming protein after working-out can lead to improved muscle recovery and the building of lean mass. What’s the key? Consume between 15 and 25 grams of good quality protein per meal!

In today’s fast paced era eating protein is easy, thanks to protein powders! When made from real foods like eggs and milk (casein and whey), protein powders are convenient options to ensure your body gets what it needs. Lucky for us, the new focus on plant-based diet has brought many new plant protein sources to market. Simply blend a scoop into smoothies, hot cereals or soups. Most varieties of protein powders supply about 10 to 20 grams per scoop (about 20 to 40% of your Daily Value), perfect for counting as a “meal’s” worth of protein. 

Many plant-based protein powders are made of a single protein source, while others are made of a combination of different proteins. Here’s the rundown on the most commonly used plant-based proteins powders:

Soy: Soy protein is a vegetarian source of protein that supplies as many essential amino acids (EAA’s, a key building block) as milk proteins. Soy also contains health-boosting isoflavones, which are shown to lower risk of certain cancers and heart disease.

Hemp: Extracted from cannabis seeds, hemp protein supplies less overall protein compared to milk and eggs, but does offer a handful of key essential fats and fiber that aid in digestion and making us feel satiated.

Pea: Pea protein is a vegan protein source that digests well but does not have an EAA profile equal to milk or egg. Pea protein is a better source of protein than most grains, including brown rice. 

Brown Rice:  Brown rice is a common ingredient in vegan protein powders. It’s an incomplete protein that can create a complete essential amino acid when eaten in conjunction with pea or soy protein.

Quinoa: Quinoa is more closely related to beets than to grains such as wheat. Quinoa supplies a greater amount of EAA and a protein that is of slightly better quality than rice and wheat.