Are you looking for a quality protein powder to boost your protein intake but want to keep it dairy free? Though most people receive plenty of protein from a nutritious diet alone, there are times when a bit of protein powder is needed to give you that extra push. And while whey protein powder may be the most popular, several plant-based protein powder options are just as great for you. Topping the list of plant-based protein powders is soy protein powder, a dairy and animal-free protein product. It's popular amongst vegans, vegetarians and individuals allergic to lactose. However, as popular as soy protein is, many people still doubt how this protein powder stacks up to whey. To help clear up any confusion surrounding soy protein powder, our Bob's Red Mill Food experts have created this guide to answer some of the most commonly asked questions surrounding this ingredient. We'll answer questions like "is soy protein a complete protein?" and "how much soy protein powder is too much?" and help you better determine if soy protein is a supplement that you'd like to add to your diet.

When to Use Soy Protein Powder?

Now, we touched on it briefly, but the first question we're asked when discussing protein powders, is "Who should use a protein powder?" Like we mentioned above, not everyone needs a protein powder. In fact, many people are getting adequate amounts of protein from their diet daily without even trying. That being said, there are a few groups of people whom protein powders benefit. Here are a few examples of common instances in which you may want to think about incorporating a protein powder into your diet.

After a Workout

After working out, your muscles are exhausted. They've just sustained a good amount of exercise and could use a bit of help recovering. *Enter protein, a fast-acting micronutrient that can help muscle growth and recovery. While you can always enjoy a bit of protein-packed whole foods after a workout, many people don't feel like eating within the first few hours after exercise, which is when your muscle needs protein the most. A protein shake is a quick, easily digested form of protein that won't leave you feeling like you just ate a full meal. Plus, because the protein is in a readily digestible form, it works to travel to your muscles more quickly than other protein sources.

As a Meal Replacement

A protein shake made with soy protein powder makes for an excellent meal replacement when blended with other nutritious foods. While eating a rich, whole food breakfast is preferred, a busy schedule doesn't always allow for a sit-down meal. Because protein shakes can be made in minutes, they're the perfect, simple way to ensure that you meet your daily nutrition requirements without running behind on schedule.

Use Soy Protein to Create More Filling Baked Goods

Soy protein powder isn't limited to smoothie making. In fact, it can be added to all sorts of recipes, including baked goods. Adding soy protein powder to baked goods like brownies, bread, muffins and pancakes will create more filling and nutritionally balanced meals without throwing the recipe off track.

To Increase Protein Intake on a Limited Diet

Due to many reasons, some individuals may have difficulty getting enough protein from their diet. Whether you're following a diet that's restricted for health reasons or you don't like many protein-rich foods, working soy protein powder into your weekly meal plan is an excellent way to help you hit your health goals.

Create a More Protein-Rich Breakfast

One of the best times to enjoy protein is in the morning. It is a perfect pick-me-up for your body, and it can help re-energize your muscles after a night full of rest. However, breakfast is the one meal where many people fall short on their protein intake. Whether it's because you are in a crunch for time or not sure which protein-rich foods to incorporate into your meals, substituting a soy protein shake for your everyday breakfast recipe can help you get your protein levels where they need to be.

What Is Soy Protein?

Now that we've talked about the many uses of soy protein, let's discuss the dietary factors that make this protein powder great. Soy protein, a plant-based protein that comes from the soybean, is an excellent source of protein for those avoiding dairy. In addition, vegans, vegetarians and lactose intolerant individuals can all enjoy soy protein without it clashing with their diet. And because it's loaded with nutrients, it's just as great for you as whey. Our Bob's Red Mill Soy Protein Powder is a nourishing source of complete protein. Containing all nine essential amino acids, it's dairy free, gluten free, unflavored and unsweetened, which sets it apart from many protein powders you'll find on shelves today. It's an easy way for vegans and vegetarians to supplement their protein intake and is ideal for adding to smoothies, shakes, pancakes, bars and so much more.

Different Types of Soy Protein Powder

When exploring the many different soy protein powders on shelves, you'll likely notice that there are three different types of soy protein: Soy protein isolate, soy protein concentrate and textured soy protein. To help you better understand how the different categories of soy protein can be used, we've put together an overview of each.

Soy Protein Isolate

When searching for quality protein, soy protein isolate is the highest quality of soy protein available. Because it's more refined and processed than the other types of soy protein, many think that it's fewer nutrients. However, the truth is that soy protein isolate has the highest biological value compared to the other two types. Why does biological value matter? Biological value means that your body can use a large amount of the nutrients consumed, producing better results. Soy protein isolate is found in several forms, including:

• Soy Protein Powder
• Protein-Based Supplements
• Meat Substitutes
• Bread
• Dairy Products

Soy Protein Concentrate

Soy protein concentrate is made through a process in which the sugars from dehulled soybeans are removed. Though it still contains large amounts of protein, it also contains significant amounts of fiber, which can boost digestive health. You can find soy protein concentrate in a variety of:

• Baked treats
• Infant formulas
• Meat substitutes
• Cereals
• Beer

Textured Soy Protein

Textured soy protein, also commonly called texture vegetable protein, is a soy protein concentrate manufactured into larger pieces or chunks to resemble meat. It's often used by vegans and vegetarians, allowing them to create plant-based versions of traditionally meat-based meals.

Soy Protein Vs. Whey Protein

While whey protein may top the list as the most popular form of protein, soy protein isn't far behind. Whey protein powder and soy protein powder have several differences ranging from texture to flavor. However, despite these slight differences, they are commonly used in many of the same recipes. When deciding between these two proteins, it often comes down to dietary restrictions and preference. Whey protein is an excellent source of protein and is loved by many. However, individuals following a plant-based diet cannot consume whey protein since it's produced from cow's milk. Additionally, despite its low levels of lactose, some lactose-intolerant individuals experience digestive upset when consuming whey. Plant-based and loaded with all nine essential amino acids, soy protein is an excellent option for many individuals. However, soy protein is not free of flaws. For individuals with a soy allergy, this type of protein is off-limits. Additionally, some soy protein powders are a bit more grainy than whey, and the texture may be off-putting to some. By paying close attention to your diet and restrictions, you can determine which of these two proteins will best suit your needs.

How Much Protein Do You Need?

When incorporating any protein supplement into your diet, it's essential to determine how much protein you need. If you're consuming a whole food diet that's loaded with fruits and veggies, you may be surpassing your protein goals already! However, if you live an active and on-the-go lifestyle, you may require a bit more protein than others. Therefore, when beginning to take any protein supplements, we recommend speaking to a health professional about your health goals and restrictions to determine the proper protein powder and amount needed to help you achieve a healthy lifestyle. Ready to begin using soy protein powder? Visit our online recipe book to discover several delicious soy protein powder recipes. We can wait to see which you choose to create. From everyone at Bob's Red Mill, have a healthy and protein-packed day! Do you use soy protein powder regularly? We'd love to know about the many ways that you're using this powder. Share your favorite soy protein powder recipes with us in the comments below.