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Soy-Free Protein Powder

Soy-Free Protein Powder Guide

Soybeans are an increasingly popular food item, particularly in the United States. As production goes up, it’s more common to find soy in many different food items, including protein powder.

But not everybody is a fan of soy. Some opponents of soy claim that it can cause an imbalance in hormones. While soy is a complete source of protein, some people choose to stay away from it because of these claims. As such, many health and fitness enthusiast only take soy-free protein powder.

We’ve scoured the market and done the research to list the best soy-free protein powder for you. We’ve also summarized the soy debate further down.

In this guide, you’ll learn about:

Quick Glance: 5 of 12
Legion Casein+ Chocolate Pure Micellar Casein Protein Powder- Non-GMO Grass Fed Cow Milk, Natural Flavors & Stevia, Low Carb, Keto Friendly - Best Pre Sleep (PM) Slow Release Muscle Recovery Drink 2lb Best Overall: Legion Casein+ Protein Powder

“The best soy-free protein powder for anyone looking for a low calorie, no junk, no-nonsense option.”
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100% Casein Protein Powder I PROMIX Unflavored Micellar I USA Pastures I ONLY 1 Ingredient I Stimulate Muscle Growth & Recovery Slow Release Amino I Preservative Free Keto Bulk 1LB- No Soy, GlutenBest for Muscle: PROMIX 100% USA Casein

“This is one of the most protein-rich soy-free protein powders available.”
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Growing Naturals Protein Powder, Original, 1 PoundBest for Weight Loss: Growing Naturals Pea Proten

“This high-protein, low-calorie, soy-free protein powder is made from 100% yellow pea protein.”
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Naked WHEY 1LB 100% Grass Fed Unflavored Whey Protein Powder - US Farms, Only 1 Ingredient, Undenatured - No GMO, Soy or Gluten - No Preservatives - Promote Muscle Growth and Recovery - 15 ServingsBest Unflavored: Naked Whey

“Naked delivers one of the best unflavored soy-free protein shakes: single-ingredient whey.”
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Vega Protein & Greens Vanilla (25 Servings, 26.8 Ounce) - Vegan Plant Based Protein Powder Shake, Gluten Free, Non Dairy, Non Soy, Non GMOBest Vegan: Vega – Soy-Free Plant-Based Protein

“This nutritious, plant-based soy-free protein powder is a great pick for anyone trying to avoid soy.”
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Top 12 Best Soy-Free Protein Powders

Best Soy-Free Protein Powder Overall

Legion Casein+ Protein Powder

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Legion’s Casein+ protein is a great low-calorie, protein-dense, all natural protein powder.

Soy-free

All natural

Low-calorie

30g 1 oz 1/4 cup
22g
protein
2.6g
carbs
97
calories

Protein Sources: Casein

Legion’s Casein+ is fantastic low-calorie, soy-free protein powder. Each standardized 30-gram serving contains only 97 calories. This is the only protein powder on this list to dip below that 100-calorie mark per 30-gram serving.

Featured on our gluten-free protein powder guide, this protein powder is 100% free of gluten, soy, GMOs, hormones, antibiotics, artificial ingredients, fillers, dyes, and lactose. That’s a long list! Legion’s sourcing and processing is healthy and all-natural. And there are only four ingredients, each just as pronounceable as the last.

BOTTOM LINE

Legion’s Casein+ is the best soy-free protein powder for anyone looking for a low calorie, no junk, no-nonsense option. With just four natural ingredients, it’s a great choice for lean, clean diets.

Runner-Up Soy-Free Protein Powder

Amazon Elements Grass-Fed 100% Whey Protein Isolate Powder

This grass-fed whey isolate is a clean, high-quality, soy-free protein source.

Grass-fed whey isolate

No artificial sweeteners

No soy, gluten, or GMOs

30g 1 oz 1/4 cup
23.4g
protein
2.8g
carbs
113
calories

Protein Sources: Whey

Amazon’s own 100% whey protein isolate is a great option for maximizing soy-free protein intake. It’s made from grass-fed, non-GMO, natural whey isolate, with no artificial sweeteners.

Whey protein isolate tends to have more protein per serving than many other options. This is makes it a great choice for getting extra protein without too many extra calories.

BOTTOM LINE

This whey isolate is a one of the best soy-free protein powders for maximizing protein intake.

Best Soy-Free Protein Powder for Building Muscle

PROMIX 100% USA Casein

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PROMIX’s pasture-based casein powder makes soy-free protein shakes jam-packed with protein content.

Humane sourcing

Sustainable processing

No soy, gluten, GMOs, or hormones

30g 1 oz 1/4 cup
25.9g
protein
0g
carbs
109
calories

Protein Sources: Casein

This is one of the most protein-rich soy-free protein powders on the market. The high protein content and casein’s slow-release digestion make this the perfect soy-free protein powder for building muscle.

PROMIX’s big selling point is their sustainability and humane sourcing. All of the milk for their casein protein comes from the Midwestern US. The cows are given the freedom graze openly in pastures and aren’t subjected to added hormones.

But for PROMIX, the sustainability doesn’t end at the farm. For all of their casein processing, they abstain from all foreign chemicals and additives. They use clean, pure filtration processes that leave the casein protein unadulterated and intact.

BOTTOM LINE

Not only is this protein sustainable and humane, it’s also one of the most protein-rich soy-free protein powders available.

Best Soy-Free Protein Powder for Weight Loss

Growing Naturals Pea Protein Powder

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This pea protein powder is a delicious option for a low-calorie soy-free protein shake.

Complete protein

Vegan

No gluten, soy, or lactose

30g 1 oz 1/4 cup
24g
protein
1.6g
carbs
110
calories

Protein Sources: Yellow pea

This low-calorie protein powder is made from 100% yellow pea protein. It’s vegan, soy-free, and packed with high-quality protein.

Pea protein powders are complete protein sources, meaning they contain all essential amino acids. Growing Naturals delivers a delicious pea protein powder that doesn’t compromise on quality.

BOTTOM LINE

This high-protein, low-calorie, soy-free protein powder is made from 100% yellow pea protein.

Best Unflavored Soy-Free Protein

Naked Whey – Pure, Unflavored Whey Protein

With only a single ingredient—grass-fed whey—this is one of the best unflavored soy-free protein powders.

Soy-free

Non-GMO

Single ingredient

30g 1 oz 1/4 cup
25g
protein
3g
carbs
120
calories

Protein Sources: Whey

Naked is known for their single-ingredient protein powders, and their whey protein is no different. This is 100% grass-fed whey protein powder, with no gluten, soy, or flavorings. It’s a super clean, unflavored protein, great for any goal.

In addition, this soy-free protein powder is very high in protein content. It’s a great source of complete protein for supporting a healthy lifestyle.

BOTTOM LINE

Naked delivers one of the best unflavored soy-free protein shakes with this single-ingredient whey protein.

Runner-Up Unflavored Soy-Free Protein

Naked Casein – Pure, Unflavored Casein Protein

Naked’s unflavored casein powder is a lean, clean source of long-lasting soy-free protein.

1-3 ingredients

Organic, non-GMO

Free of soy and gluten

30g 1 oz 1/4 cup
21.1g
protein
4.9g
carbs
105
calories

Protein Sources: Casein

Naked makes some of the leanest, cleanest protein powders on the market, priding themselves in their minimal ingredients lists. Their unflavored casein powder contains only one ingredient, while the flavored options contains three.

Since casein powder dissolves more slowly than most others, it’s a great option for slow-release protein that keeps you feeling full for longer. And, of course, this is soy-free protein powder.

BOTTOM LINE

This clean, minimal-ingredient casein protein is a great option for soy-free muscle support.

Best Vegan Soy-Free Protein Powder

Vega – Soy-Free Plant-Based Protein & Greens

This plant-based protein powder has four sources of protein, yet no soy at all.

Gluten-free

Soy-free

Non-GMO

30g 1 oz 1/4 cup
20g
protein
6g
carbs
110
calories

Protein Sources: Pea, sacha inchi, hemp seed, sprouted whole grain brown rice

Although soy is a complete protein, some people are not a fan of its purported phytoestrogenic effects. To answer this, Vega offers this great soy-free, gluten-free protein powder. It’s also packed with nutritious greens like alfalfa and spinach.

This soy-free protein powder is derived from four different plant sources. It’s a great source of complete protein.

BOTTOM LINE

This nutritious, plant-based soy-free protein powder is a great pick for anyone trying to avoid soy.

Cleanest Soy-Free Protein Powder

Ora – Lean, Clean, Organic Protein

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This soy-free vegan protein powder’s claim to fame is its clean, organic, non-GMO sourcing and ingredients.

Vegan

Organic

Non-GMO

30g 1 oz 1/4 cup
20.3g
protein
4.6g
carbs
120
calories

Protein Sources: Pea, rice, cranberry, sacha inchi, hemp, sprouted quinoa

This plant-based, soy-free protein powder is super clean. Every single food ingredient is organic. And it’s made from six different sources of protein, making it an excellent source of complete protein.

In addition to containing only organic and non-GMO ingredients, the processing itself is clean. This vegan protein powder has no added sugar, no gluten, no dairy, and no soy. Available in three flavors, it’s a good go-to for anyone that just wants a n organic vegan, soy-free protein powder.

BOTTOM LINE

This is one of the cleanest soy-free protein powders on the market, derived wholly from vegan ingredients.

Most Allergy-Friendly Soy-Free Protein

OWYN – Allergy Friendly Vegan Protein

If you have any common food sensitivity, this vegan protein powder is for you. No trace of gluten, dairy, peanuts, soy, and more.

Vegan

No gluten, soy, and more

Very allergy-friendly

30g 1 oz 1/4 cup
15.6g
protein
7g
carbs
117
calories

Protein Sources: Pea, pumpkin, chia

This vegan protein powder lives up to its name: Only What You Need. And if you have food allergies, “what you need” doesn’t include gluten, dairy, peanuts, or whatever your aversion may be. This plant-based protein powder is tested for traces of all top 8 allergens after production. It contains no trace of peanuts, tree nuts, dairy, gluten, eggs, shellfish, fish, or—most notably—soy.

And this plant-based protein powder is notable for more than just what it doesn’t contain. On top of its vegan complete protein blend, it contains zucchini, spinach, broccoli, and kale for some extra green superfood oomph.

BOTTOM LINE

This allergy-friendly, plant-based, soy-free protein powder is a go-to for anyone with food allergies.

Best Soy-Free Hemp Blend

Alaya Plant Protein Blend

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Alaya offers an excellent hemp, pea, and rice protein blend to surpass what hemp alone can deliver.

Protein-packed

Diverse nutrition

Vanilla flavor

30g 1 oz 1/4 cup
20.6g
protein
3.8g
fiber
122
calories

Protein Sources: Pea, Brown rice, Hemp

Hemp itself is a complete protein, but this soy-free protein powder offers more than what hemp can alone. Featured on our hemp protein powders buyers guide, this blend also contains complete pea and rice proteins.

This organic, non-GMO, vegan powder is an excellent source of soy-free protein. In addition, it’s full of other nutrients and minerals, while staying super low in natural carbohydrates and sugars. A little monk fruit extract gives this powder just a little bit of sweetness as well.

BOTTOM LINE

Alaya offers an excellent hemp, pea, and brown rice protein blend. This organic, soy-free powder is a great source of protein.

Best Soy-Free Paleo Protein Powder

PurePaleo – Collagen Peptides Protein Powder

This is pure bone broth protein from Swedish cows, with just a handful of natural, soy-free ingredients for flavor.

Bone broth protein

Non-GMO

Free of gluten, soy, and dairy

30g 1 oz 1/4 cup
23g
protein
4.5g
carbs
122
calories

Protein Sources: Collagen peptides

This protein powder is 100% Swedish beef collagen peptides, with just a few natural ingredients. Featured on our paleo protein buyers guide, it’s a great paleo protein powder for weight loss, muscle building, or practically any other goal.

It may seem a little spendy, but this is nearly 2 pounds of powder. It’s a great pick for anyone wanting to stock up on healthy, paleo-friendly, soy-free protein shakes.

BOTTOM LINE

This beef collagen powder is an excellent source of beef protein, completely free of soy.

Best Soy-Free Meal Replacement Shake

Equip – Beef Paleo Protein Powder

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In a rush? This soy-free beef collagen protein powder is a great alternative to a full meal here and there.

3 natural ingredients

Non-GMO

No gluten, dairy, or soy

30g 1 oz 1/4 cup
25g
protein
1g
carbs
103
calories

Protein Sources: Beef collagen

Let’s get this out of the way: While this soy-free protein shake consists of beef protein from 70% beef and 30% collagen sources, it doesn’t taste like meat at all. The mild flavor of the protein itself is masked by the natural stevia leaf and cacao flavor (or vanilla). It makes a delicious soy-free meal replacement shake.

While you don’t want to replace every meal with a soy-free protein shake, this paleo-friendly protein powder is a great way to sneak in some high-protein nutrition when you don’t have time to cook.

BOTTOM LINE

This delicious, minimal-ingredient, all-natural powder makes some of the best soy-free meal replacement shakes.


Why Go Soy-Free?

A summary on the soy debate.

Whether soy is good or bad for you is hotly debated. While there’s no question over whether soy is a complete source of protein, some sources claim that soy can be harmful to health.

Arguments Against Soy

Most notably, there is debate over whether soy has an impact on factors related masculinity. Opponents of soy usually make some or all of the following claims:

  • “Soy reduces testosterone”
  • “Soy boosts estrogen levels”
  • “Soy decreases fertility”

The line of reasoning for these arguments is usually as follows:

Soybeans contain phytoestrogens. Phytoestrogens are a class of a plant-derived chemicals that mimic certain aspects of estrogen. Most notably, certain phytoestrogens can bind to estrogen receptors in the body, potentially impacting hormonal balance.

Soybeans contain a class of phytoestrogens called isoflavones. Specifically, soybeans primarily contain the isoflavones daidzein and genistein, which both have the potential to bind to estrogen receptors in the body.

Opponents of soy claim that when the soybean’s phytoestrogen isoflavones bind to estrogen receptors, levels of estrogen rise in the body. In men, high levels of estrogen can lead to infertility, erectile dysfunction, decreased sex drive, and gynecomastia—breast tissue growth.

Biochemically, this could theoretically happen. However, such a theory needs scientific testing. Opponents of soy point to the following studies:

  1. One study followed a 19-year-old diabetic male.1Hypogonadism and erectile dysfunction associated with soy product consumption. To examine the effects of soy, the subject began eating large amounts of soy-based products on a vegan diet. He experienced a significant decrease in testosterone and libido, which persisted until one year after ceasing his soy-heavy vegan diet.

  2. Another study examined the eating habits of 99 men in subfertile couples (meaning they were unable or were having difficulty with conceiving).2Soy food and isoflavone intake in relation to semen quality parameters among men from an infertility clinic The study found a correlation between soy intake and lower sperm count. This was most notable at very high levels of soy intake.

  3. One study examined the effects of soy protein isolate in 35 men.3Soy protein isolates of varying isoflavone content exert minor effects on serum reproductive hormones in healthy young men. They consumed milk protein isolate, low-isoflavone soy isolate, and high-isoflavone soy isolate for 57 days each. The researchers noted a decrease in testosterone after consuming both soy isolate products.

This research, at face value, suggests that soy products may negatively impact fertility, testosterone, and other masculine traits. However, as we discuss below, most research on soy does not support the above findings.

Arguments For Soy

Those who argue in favor of soy products will point out the flaws in the above study. Furthermore, they argue that the vast majority of research has not found any correlation between soy consumption and hormonal imbalance.

First, there are several issues with the above studies.

  1. There are a number of factors associated with the study on this 19 year old male that make it difficult to generalize the findings. First of all, he was diabetic. Secondly, he switched from an omnivorous diet to a vegan one. Finally, his low-T symptoms persisted for a year after discontinuing the diet. As such, it’s a stretch to claim that his diet was entirely the cause.And these are only a few of many factors that muddy the findings. Without any other subjects, there are no variables to control for.

  2. The second study similarly has several issues. Most notably, subfertile men don’t represent the general population. Other hormonal issues may already be at play.In addition, researchers only noted significantly decreased testosterone levels in those with very soy-heavy diet. Since vegans are more likely to engage in soy-heavy diets, and since the researchers did not account for vegan diets, significant dietary factors beyond soy intake alone could be at play.

  3. The third study’s primary shortcoming is its very small sample size. Thousands of other factors could be at play, including the source of the soy products.

While some of these individuals studies may seem to suggest that there is a correlation between soy intake alone and hormonal imbalance, its very easy to point out their flaws. There are a few criteria that need to be met before soy can be seriously considered as a threat to testosterone levels.

  • Larger Sample Sizes

The findings thus far that have suggested soy may decrease testosterone have only been seen in small samples. To control for age, race, diet, weight, physical activity, lifestyle, and thousands of other factors, much larger samples are needed.

It may also be that certain soy crops actually have had an impact on testosterone. With roughly 90 billion acres of soybean crops grown in the United States alone, any given soy product could be sourced from a wide variety of places.4Soybean Highlights A small sample size could end up consuming a soy product with findings that don’t represent the industry as a whole.

In addition to there being a wide varieties of crops, there are a wide varieties of soy preparations. From soy milk to tofu to silken tofu to fermented soy, there are many factors that come into play when considering the processing of these foods. Larger samples with more preparations are needed before coming to broad conclusions on soy in general.

  • Repeatability

Studies suggesting that soy intake decreases testosterone have widely not been repeated with similar findings. On the other hand, studies finding little to no correlation between soy intake and testosterone have widely been supported by other studies.

Back to Phytoestrogens

Finally, we return to the original anti-soy argument: that soy contains phytoestrogens, which in turn impact hormonal balance.

As discussed above, it is true to soy contains phytoestrogens. However, the body of research has not found that the levels of phytoestrogens found in plant-based foods is enough to notably decrease testosterone. In fact, one meta-analysis of many studies found no correlation between phytoestrogens and feminization.5Soybean isoflavone exposure does not have feminizing effects on men: a critical examination of the clinical evidence.

Furthermore, proponents of soy will point out that many plant-based foods other than soy also contain phytoestrogens.

Foods high in phytoestrogens:

  • Almonds
  • Apples
  • Beer
  • Broccoli
  • Carrots
  • Coffee
  • Grapes
  • Lentils
  • Oats
  • Oranges
  • Red wine
  • Walnuts

If someone chooses to abstain from soy because of its phytoestrogen content, then they would logically also want to abstain from the above foods⁠—and many more.

Some people just don’t particularly like soy, and that’s fine. Some people don’t care for it and would rather avoid any potential feminization risk “just to be safe.” That’s fine as well.

Although the body of research thus far has not found that soy negatively impacts hormonal balance, some people still prefer to stick with soy-free products to be safe. That’s why we’ve compiled this list of the best soy-free protein powders. If you’re fine with soy, these top picks are still excellent choices.


How to Take Soy-Free Protein Powder

Once you’ve decided on the best soy-free protein powder for your particular needs, you’ll want to know how much to take and when to take it. Here’s some helpful information on the ideal dosage for your soy-free protein shakes.

How Much Soy-Free Protein to Take

  • For Building Muscle

If you’re trying to pack on muscle mass, research has shown that it’s best to consume 0.73 to 1.1 grams of protein per pound of bodyweight each day (or 1.6 to 2.4 grams per kilogram of weight).6A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults7Do athletes need more dietary protein and amino acids? Of course, the more you train and lift weights, they higher you’ll want to land on that spectrum.

For building muscle with soy-free protein powder, we would recommend PROMIX 100% USA casein protein powder.

  • For Weight Loss

If you’re looking to lose some fat, research has shown that taking 0.36 to 0.73 grams of protein per pound of bodyweight is best (or 0.8 to 1.6 grams per kilogram of bodyweight).8A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults9Dietary protein intake and human health. And just as with any other protein intake goals, the more you work out, the more you’ll need.

For weight loss goals, we recommend Growing Naturals Pea Protein Powder for its low calories and high protein content.

To figure out your ideal protein intake, you can use our protein needs calculator.

When to Take Your Soy-Free Protein

  • For Building Muscle

For anyone with a goal of building muscle mass, research has demonstrated the best time to take a protein supplement is right after each workout. Here are a few ways that can help boost your muscle-building potential.

Benefits of post-workout protein:

This is important for women as well as men, no matter the fitness goal. Since muscle is more calorie-hungry than fat, it helps to best your calorie burning potential (even when resting). So the more muscle you have, the more calories you’ll burn. For more information, you can read our guide on the best protein powders for women.

  • For Weight Loss

For anyone wanting to drop a few pounds, it’s still best to take your protein shake right after each workout. As touched on above, this helps boost muscle mass, which in turn helps with burning more calories.

For anyone who doesn’t work out, it’s best to drink a protein shake in between meals. Research has shown that this helps with losing more fat than drinking protein shakes with meals.19Effects of protein supplements consumed with meals, versus between meals, on resistance training–induced body composition changes in adults: a systematic review Of course, you’ll want to make sure you to go over your calorie goals.

For more information the best dosage and timing for soy-free protein powder, check out our protein powder guide.


Brief Protein Overview

Not sure whether protein powders are for you? Here’s a brief overview on protein itself to help you make an informed decision.

What Are Proteins?

Proteins are made up of amino acids, the building blocks of the entire body. They’re used for all sorts of structures throughout the body, from building muscle tissue to tendons. They also play other important roles in many bodily functions.

There are 20 total amino acids. Eight of these, called essential amino acids, cannot be produced by the body and must come from diet. (There 9 essential amino acids for infants.)

Complete proteins contain all 8 essential amino acids, and incomplete proteins don’t. Most animal food sources are complete, and most plant food sources are incomplete. There are exceptions to both rules, of course.

Benefits of Protein Supplements

The following information is summarized from our complete protein powder guide. Give it a read for more thorough information.

Athletics

  • Building and Preserving Muscle Mass

Research has shown that taking protein supplements in addition to working out (particularly lifting weights) leads to increased muscle mass.20Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis21A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults

There are a few primary reasons behind this. One of the biggest is that drinking a protein supplement after working out has two immediate effects. First, the supply of amino acids from the protein stops the body from breaking down muscle. Secondly, the body starts to speed up muscle tissue synthesis (muscle creation) when supplied with plenty of amino acids directly following a workout.22Reduced resting skeletal muscle protein synthesis is rescued by resistance exercise and protein ingestion following short-term energy deficit.23Postexercise net protein synthesis in human muscle from orally administered amino acids24Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders.25Effects of exaggerated amino acid and protein supply in man.

  • Boosting Performance and Decreasing Soreness

Protein supplements help with more than just building up muscle size. Research has demonstrated that drinking a protein shake after each workout can lead to increased strength, performance levels, and one repetition max.26A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults/mfn]26target=_blank ref=nofollow Timing of postexercise protein intake is important for muscle hypertrophy with resistance training in elderly humans27Effects of resistance training and protein plus amino acid supplementation on muscle anabolism, mass, and strength

There are three major reasons behind this. First, protein supplements simply help the body produce more muscle tissue, as discussed above.

Second, drinking protein after an intense workout helps restore muscle glycogen, a primary energy source. 28Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement29Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise30Postexercise protein-carbohydrate and carbohydrate supplements increase muscle glycogen in men and women31Regulation of Muscle Glycogen Repletion, Muscle Protein Synthesis and Repair Following Exercise

And finally, post-workout protein also reduces muscle soreness. Since sore, damaged muscle fiber can’t perform as well as it normally could, reducing soreness results in increased performance and resultant strength gains over time. 32THE EFFECT OF A CARBOHYDRATE AND PROTEIN SUPPLEMENT ON RESISTANCE EXERCISE PERFORMANCE, HORMONAL RESPONSE, AND MUSCLE DAMAGE33Effect of milk-based carbohydrate-protein supplement timing on the attenuation of exercise-induced muscle damage34Acute milk-based protein–CHO supplementation attenuates exercise-induced muscle damage

SUMMARY

Taking protein supplements can help with gaining muscle mass, boosting performance, and decreasing soreness.

Weight Loss

Research has demonstrated that drinking protein shakes can help with reducing fat mass while increasing or maintaining muscle mass.35Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis36A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study37Effects of protein supplements consumed with meals, versus between meals, on resistance training–induced body composition changes in adults: a systematic review

There are a few contributing factors here. The simplest is that protein shakes are filling, and can often replace unhealthy food choices. They can help with both appetite control and responsible dietary choices.

But beyond simple meal replacements, protein shakes help increase muscle mass, which in turns helps with burning fat.

Even at rest, muscle consumes more calories than fat does. This means that the more muscle tissue you have, the higher your resting metabolism. And the higher your resting metabolism, the easier it is to maintain a calorie deficit and burn fat.

SUMMARY

Protein supplements can help with losing fat and maintaining calorie-burning muscle mass.


Summary

Protein powders can be a great source of nutrition and a great way to hit fitness goals. Luckily, for those who are trying to avoid soy, there are lots of soy-free protein powders on the market.

For more information on protein supplementation, see our complete protein powder guide.

Sale
TOP PICK: Legion Casein+ Protein Powder

Soy-free

All natural

Low-calorie

Overview: Best Soy-Free Protein Powders
Legion Casein+ Chocolate Pure Micellar Casein Protein Powder- Non-GMO Grass Fed Cow Milk, Natural Flavors & Stevia, Low Carb, Keto Friendly - Best Pre Sleep (PM) Slow Release Muscle Recovery Drink 2lb Best Overall: Legion Casein+ Protein Powder

“The best soy-free protein powder for anyone looking for a low calorie, no junk, no-nonsense option.”
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Amazon Elements Grass-Fed 100% Whey Protein Isolate Powder, Natural Chocolate, 2.11 lbs (30 Servings)Runner-Up: Grass-Fed Whey Protein Isolate Powder

“This whey isolate is a one of the best soy-free protein powders for maximizing protein intake.”
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100% Casein Protein Powder I PROMIX Unflavored Micellar I USA Pastures I ONLY 1 Ingredient I Stimulate Muscle Growth & Recovery Slow Release Amino I Preservative Free Keto Bulk 1LB- No Soy, GlutenBest for Muscle: PROMIX 100% USA Casein

“This is one of the most protein-rich soy-free protein powders available.”
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Growing Naturals Protein Powder, Original, 1 PoundBest for Weight Loss: Growing Naturals Pea Proten

“This high-protein, low-calorie, soy-free protein powder is made from 100% yellow pea protein.”
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Naked WHEY 1LB 100% Grass Fed Unflavored Whey Protein Powder - US Farms, Only 1 Ingredient, Undenatured - No GMO, Soy or Gluten - No Preservatives - Promote Muscle Growth and Recovery - 15 ServingsBest Unflavored: Naked Whey

“Naked delivers one of the best unflavored soy-free protein shakes: single-ingredient whey.”
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NAKED CASEIN - 1LB 100% Micellar Casein Protein from US Farms - Bulk, GMO-Free, Gluten Free, Soy Free, Preservative Free - Stimulate Muscle Growth - Enhance Recovery - 15 ServingsUnflavored Runner-Up: Naked Casein

“This clean, minimal-ingredient casein protein is a great option for soy-free muscle support.”
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Vega Protein & Greens Vanilla (25 Servings, 26.8 Ounce) - Vegan Plant Based Protein Powder Shake, Gluten Free, Non Dairy, Non Soy, Non GMOBest Vegan: Vega – Soy-Free Plant-Based Protein

“This nutritious, plant-based soy-free protein powder is a great pick for anyone trying to avoid soy.”
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Ora Organic Vegan Protein Powder - 22g of Plant-Based Protein with Enzymes for Digestion & 20+ Superfoods - Dairy-Free, Gluten-Free, Soy-Free, Paleo, Keto-Friendly - Chocolate Flavor, 20 ServingsCleanest: Ora – Lean, Clean, Organic Protein

“This is one of the cleanest soy-free protein powders on the market, with only vegan ingredients.”
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OWYN Only What You Need 100 Percent Vegan Plant-Based Protein Powder, Smooth Vanilla, Dairy-Free, Gluten-Free, Soy-Free, Allergy Friendly, Vegetarian, 1.08 Pound Tub, 1 CountAllergy-Friendly: OWYN – Vegan Protein

“This allergy-friendly, plant-based, soy-free protein powder is a go-to for anyone with food allergies.”
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Alaya Naturals Organic Plant Based Protein Powder - Vegan Protein Powder with Pea Protein, Hemp Protein, Spirulina - Non-GMO, USDA Organic, VanillaHemp Blend: Alaya Plant Protein Blend

“Alaya offers an excellent hemp, pea, and brown rice protein blend.”
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Designs for Health PurePaleo Protein Powder - Vanilla Pure Beef Collagen Peptides, 21 Grams HydroBEEF Protein with Collagen + BCAAs (30 Servings, 810 Grams)Best Paleo: PurePaleo – Collagen Peptides Powder

“This beef collagen powder is an excellent source of beef protein, completely free of soy.”
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Beef Paleo Protein Powder: Keto Collagen Low Carb Ketogenic Diet Supplement Vital for Caveman & Carnivore Nutrition of Ancient Source. Best as Gelatin Muscle Meat Proteins Drink (Chocolate)Meal Replacement: Equip – Beef Paleo Protein Powder

“This delicious, all-natural powder makes some of the best soy-free meal replacement shakes.”
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