Given up on diary by way of intolerance or just had a gut full? These are the best-tasting dairy-free milk alternatives you need to build muscle. Wading through the options to find the best—and best-tasting—choices can be daunting. So we raided every grocery within a kettlebell’s throw of our offices, rounded up all the brands we could find, and, with the help of nutritionist Marisa Moore and a gang of Men’s Fitness taste testers, did all the heavy lifting—er, drinking—for you.

Soy Milk: The protein punch

Soy’s great for active guys, Moore says. In taste/nutrition, it’s “the closest to milk and has more protein than other nondairy picks.” Soy was also Men’s Fitness testers’ fave.

Comments:

”Wow, tasty!”
“Spot-on body and flavor.”
“Just like milk.”

 

Almond Milk: The all-rounder

This also has a dairy taste but packs fewer calories. Bonus: Almonds have the most calcium of all nuts. As with any non-dairy choices, beware of mega added sugar (one we tried had 13g!).

Comments:

“Nutty and not too sweet.”
“Nice and creamy, not too thick.”

 

Cashew Milk: On the light side

Cashew milk has zero sat fats, few calories, and is fairly creamy. Our testers’ main impression, though: “Meh.” It also has virtually no protein. But for dieting, we say Yea.

Comments

”Not bad for cereal.”
“Kinda bland.”

 

Hemp Milk: Friendly fat

The least “milk-like,” hemp can be an acquired taste: In our test, it got the fewest points—and the most grimaces. But it can be a wise choice: “Hemp has more omega- 3s than other options, plus a bit more protein,” Moore says.

Comments:

“Reminds me of vanilla ice cream.”
“Tolerable.”
“Weird!”

 

Coconut Milk: Non-dairy dessert

Rich and creamy, coconut’s perfect for smoothies. But with lots of saturated fat, it’s not so heart-smart, so don’t drink it daily.

Comments:

“Yum!”