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Pea

Pea protein powder is a popular alternative to soy, as it is non-allergenic, easily absorbable, and non-GMO. One 30-gram scoop of pea powder normally has 28 grams of protein for a mere 130 calories. Many companies use pea powder as a supplement to other proteins. “Pea protein helps with consistency,” says Mary Adams, VP of marketing for the new meat substitute company Beyond Meat. “When combined with soy, it aids with the texture and mouth feel of the finished product—not to mention it’s a different kind of protein altogether…for more nutrition.” Pea protein also has a wealth of amino acids, including BCAAs (branched chain amino acids), which aid in muscle recovery and maintenance.

And pea protein may have a greater perk than increasing the circumference of your bicep. Research published in Molecular Nutrition and Food Research found that rats fed pea protein for 28 days had markedly lower cholesterol and triglycerides than rats fed casein protein. Scientists believe pea protein’s ability to regulate fat-metabolizing genes in the liver may be the reason behind the benefits.