1 cup of soy milk: 127 calories, 4.7g fat (0.5g saturated), 0mg cholesterol, 12g carbohydrate (1.2g sugar), 10g protein

Pros: Least likely to result in allergies

Cons: Low in protein, high in carbohydrate

You guessed it – rice milk comes from rice and water. It’s the one milk that people are least likely to be allergic too, it’s vegan friendly and fortified versions will have calcium and vitamin D.

However, it’s very high in carbohydrates, and doesn’t give you much/any protein at all – so it’s not the first choice for most athletes.