Know everything you need to about vegan protein
Vegan everything is on the rise! And no I’m not vegan but I have several clients who are, and therefore I have a little bit to offer on this subject. To me, dairy is not a problem if the process is right (yes this is a massive topic) and there are other issues around it but I am purely talking about consumption here.
Coming back to vegan as this is what we are focusing here – first let’s understand different kinds of protein powders:
- Protein Concentrates:
- extracted from whole foods
- 60-80% calories from protein
- Rest from fat and carbs
2) Protein isolates:
- filters out much of the fats and carbs
- 90-95% calories from protein
- Rest from fat and carbs 3) Protein hydrolysates:
- the bond between amino acids are broken here
- increased concentration
- easier for the body to use and absorb
Of course, bone broth and whey protein are preferred for their rich content in this but it’s not as if vegan protein powder options are not accessible. So based on your needs first figure which consumption are you looking for:
Now lets come to the vegan protein powder options:
- Hemp protein
- produced from cannabis Sativa
- no, you won’t get high!!
- Easily digestible (this is super important for me as I am gut health first!)
- A great dose of fibre and keeps sugar under control (all insulin resistant peeps – note this)
- High in omega 3 as well so if inflammation is one of your key health concerns, then this helps
- Pea protein
- skyrocketed in popularity off-late
- a preferred source for bodybuilding because of its nutrient profile
- made from yellow split pea
- considered as effective as whey protein for muscle thickness when combined with resistance training
- known for weight loss as it slows digestion so our dear hunger hormone is naturally in control.
- However, it may be high in sodium (completely based on the manufacturer so check this out on the labeling) so high blood pressure guys look into this
- it is also moderate in purines (definitely less problematic than meat, seafood, alcohol, and sugar) that high uric acid folks, this is an important piece of information for you
- Brown rice protein
- one of the top nutrient-dense foods
- packed with iron, vitamin c, calcium and more!
- Seen to be as effective as whey protein for body composition and exercise performance
- Fibre content can help with cholesterol and better sugar control
- Mixed plant protein
- blend that can reduce the gap of any nutrition
- Common protein sources used in this are a pea, brown rice, flaxseeds, pumpkin seeds, alfalfa seeds, hemp, quinoa, chia
- Can be much tastier as its made in different flavours so this helps for those who don’t have a high threshold for bad tasting stuff
- Please note: This takes time to get digested as compared to other types of protein sources because of the fibre, so it might not work best as a post-workout meal for muscle repair and recovery immediately after exercise
So take your pick based on your bio-individuality and needs. If you are confused, then take this as a fun experiment and move to different ones each month and see what works for you. This answer is best if it comes from your own body.
Quickly let’s know how to have it:
- if you want to increase your protein intake or use it for muscle recovery and growth, make sure to have one scoop around your workout routine
- also vegan protein shakes are used as pre-workout or post-workout power-up so that’s another use
- You don’t have to limit it to one scoop if you need to up your protein intake but do not overdo it as well
Ending this with few words of caution
- Please buy an organic brand
- Please do not be protein obsessed – it can cause more harm and than good
- Please beware ‘amino-spiking’ – this is extra ingredients added to protein powder to cut costs
- Please look into protein powders with individual amino acids to increase total protein content even though they don’t have the same benefits
- Keep an eye out for additives and thickeners like xanthan gum, maltodextrin or artificial sweeteners
Yes, this article is a little bit longer but you could use this as a guide to have or start vegan protein!
Nipa Asharam is a Thriive-verified, certified health and life coach. Keen to follow a holistic lifestyle which gives your skin a natural glow without stress and tons of maintenance? You can now learn and apply the easy-to-follow secrets to getting a Natural Glow in the comfort of your home.
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