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The 5 Best Substitutes for Whey Protein

Whey proteins are derived from dairy milk divided into two main types – concentrate and isolate.

Whey concentrates typically have higher fat, cholesterol, carbs, and minerals than isolates, which athletes often prefer because they are lower in fat but have more protein by weight.

Both whey proteins come in different flavors and can be added to various foods, such as cereal and yogurt drinks.

However, there are some disadvantages associated with the use of whey protein.

Many people object to separating milk into solid and liquid components because it is a dairy product which also means that Whey protein contains lactose which is not suitable for people who are intolerant to it.

Also, whey protein can cause abdominal bloating and gas.

On the other hand, there are several substitutes that you may consider as an alternative to whey protein shakes.

In this article, we will discuss one of the most common substitutes and its advantages and disadvantages.

What is Whey Protein?

what is whey protein

As mentioned, Whey protein is a type of protein that can be found naturally in milk.

However, when milk is processed, it separates into cream and whey.

Whey protein is an easily digestible and great source of amino acids.

It can be found in many different food products such as baked goods, custards, cereal bars, and more.

Another benefit of whey protein is that it contains the amino acid cysteine.

Cysteine helps reduce toxicity from chemicals called free radicals, responsible for aging.

Whey protein is said to affect satiety – it makes you feel fuller for longer, thus reducing feelings of hunger and cravings.

This has many benefits; studies show that whey protein enhances endurance during physical activity by decreasing how long it takes to recover (reducing fatigue).

It also helps reduce risk factors of cardiovascular disease by lowering blood pressure and triglycerides.

This makes it an appealing product for bodybuilders who need to recover quickly or for people looking to lose weight or live a healthier lifestyle.

As whey protein is derived from milk, most of the population can tolerate it.

However, if lactose intolerant, a lactose-free alternative is available.

Whey protein can also be helpful for those who are vegan as it can provide them with much-needed essential amino acids.

In summary, whey protein provides us with all the benefits described above.

It’s great to incorporate into your diet and lifestyle – even if you aren’t an athlete or trying to lose weight.

The 5 Best Substitutes for Whey Protein

Due to recent research and tests, it is now believed that whey protein may not be as healthy as initially thought.

Hence, finding a good alternative with the same health benefits is important.

Here are the five best substitutes for whey protein that you can incorporate into your diet:

1 – Vegan Pea Protein Powder

vegan pea protein powder

Easily one of the most allergenic foods is peanuts.

This means that people with peanut allergies have increasingly more difficulty finding snacks they can enjoy.

This becomes even more difficult for vegetarians and vegans as many protein shakes are manufactured using whey or casein, both of which come from dairy sources.

Therefore it’s critical to ensure a substitute is available.

Pea protein powder is a plant-based protein made from dried split peas, yellow peas, and green peas.

It’s extremely popular as it provides the health benefits of proteins found naturally in plants.

In addition, this type of alternative has been regarded as more sustainable than animal products such as whey or casein.

The benefits of pea protein powder include:

  • Easily digestible. This makes it perfect for those with sensitive stomachs or lactose intolerance.
  • No saturated fat and cholesterol, and contains no sugar.
  • Contains all the essential amino acids required by our body.
  • Offers a nutty flavor.

2 – Lactose-free Protein Powder

lactosefree protein powder

Lactose-free protein powder is another great alternative for those who are lactose intolerant.

This protein powder is made using several sources, such as brown rice, peas, and hemp.

Compared to whey protein, this type of powder is higher in essential amino acids.

These are the building blocks of proteins and help us build muscles.

Furthermore, this type of powder has a smoother texture when compared to other alternatives.

This makes it an excellent choice for anyone who struggles with mixing different powders during their workout.

Finally, most lactose-free protein powders come in various flavors, from vanilla to chocolate, making it easy to mix into your favorite drinks.

3 – Egg White Protein Powder

egg white protein powder

Egg white powder is an extremely effective and convenient source of protein.

It is available in both unflavored and flavored varieties.

As eggs are a natural product, it’s great for those who prefer to consume products that come from naturally occurring sources.

Eggs are fantastic sources of protein that the body absorbs very easily.

Compared to other protein powders available, eggs provide high-quality amino acids.

This is important as the essential amino acids present in eggs help us build muscles and reduce fatigue during workouts.

Finally, egg white powder consists of over 40 different proteins, making it extremely beneficial for our body – including promoting weight loss.

4 – Brown Rice Protein Powder

brown rice protein powder

Another great choice for vegetarians and vegans is brown rice protein powder.

This type of alternative provides all the amino acids required by our body and includes high levels of fiber which can promote weight loss.

Compared to whey or soy proteins, brown rice protein powder has a lower leucine content.

Leucine is an amino acid that is vital for muscle growth and recovery.

However, many manufacturers have now introduced leucine to their products which means you can enjoy all the benefits of brown rice protein powder without worrying about your muscles.

5 – Soy Protein Powder

soy protein powder

Soy protein powder is an extremely popular choice for vegetarians and vegans.

This type of alternative provides high levels of fiber, healthy fats, and all the essential amino acids required by our body.

This type of product is perfect for lactose intolerant as soy products do not contain lactose.

It’s also great for gluten intolerance as soy is naturally free from gluten.

The flavor of soy protein powder is fantastic as many options taste like chocolate and vanilla, making them perfect for having with your favorite beverage.

If you’re looking to drop some weight, this type of alternative can help you achieve that.

It’s lower in calories than other alternatives, which means it can be a great choice for those on a calorie-restricted diet.


Whey protein powder is a fantastic source of protein and can help us build muscles.

If you’re looking to drop some weight or reduce your lactose intake, then one of the alternatives mentioned here could be perfect for you.

Remember to always check the ingredient list before purchasing your preferred product.

Not all products are created equal, and each brand has its unique formula.

Thank you for reading. We hope this article was informative.

Please check back soon for more articles. Have a great day.

Yield: 4 Servings

The 5 Best Substitutes for Whey Protein

The 5 Best Substitutes for Whey Protein
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes


  • Vegan Pea Protein Powder
  • Lactose-free Protein Powder
  • Egg White Protein Powder
  • Brown Rice Protein Powder
  • Soy Protein Powder


  1. Pick your favorite substitute from the list above.
  2. Follow cooking directions for your selected substitute with the proper ratio of ingredients.
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