Rice milk (70 calories; 1g protein)
Credit: Photograph by Michael Pirrocco

Pros
Hypoallergenic: Rice milk is unobtrusive and versatile – well suited for cereal, smoothies, and coffee, as well as soups and curries – and free of potential allergens like soy and nuts.

Cons
Glycemic offender: Low in protein and rich in carbs, rice milk scores high on the glycemic index, so it will spike your blood sugar quickly.

Best for
A preworkout drink: Rice milk's carb content (the sweetened version has up to 26 grams) makes it the best to drink before a race.