The Whats and Hows of Plant-Based Protein Supplements

Ask any bodybuilder and they will tell you that increasing your protein intake is a must for gaining strength and building muscle mass. For quite a long time, whey protein powder has been the most popular protein powder among bodybuilders and athletes. But even the highest grade whey product has one big drawback for plant-based eaters and vegans – it’s a byproduct of dairy, which is a major no-no for these groups of people.

A few years ago, it was hard to find plant-based protein supplements that were well-mixed and tasted good. But today, you can find plant protein products from a variety of sources, including pea protein, rice protein, sunflower, hemp and potato protein. Since all plant protein options contain different amounts of amino acids and total protein counts, a plant-based protein powder blend is your best choice.

What Should You Look for in a Plant-Based Protein?

Experts recommend that vegans and people who follow a dairy-free diet use a plant-based protein powder mix that contains all nine necessary amino acids. That is because plant sources may not provide all nine essential amino acids.

Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are the nine necessary amino acids that your body cannot synthesize. These chemical components are combined by your body to generate the proteins required for vital processes such as muscle growth and repair (this is why you see so many athletes drinking post-workout protein shakes).

So, when shopping for plant protein products, make sure that you’re getting a well-balanced blend made from different plant-based proteins, to ensure you’re getting a complete protein. Choose your supplements based on your individual fitness plan. For example, if you want to minimise your soy intake, you could go with brown rice and pea protein. Depending on your preferences, you may also want to investigate if the plant-based protein source is certified organic and non-GMO.

Protein powders generally require additives to help them either mix with liquids (emulsify) or taste well (sweeteners and flavour enhancers). Plant protein powders are no exception. The term gum is commonly attached to an emulsifier: xanthan gum, guar gum, and lecithin. Lecithin can be derived from soybeans or egg yolks, so if you’re sensitive to soy or attempting to go vegan, you should avoid this ingredient.

Xanthan gum is a sugar-like molecule created by fermenting old carbohydrates with a specific type of bacterium. Guar gum is derived from the seed of the guar plant. Laxative properties are provided by xanthan and guar gum, while lecithin is utilized to treat memory problems such as dementia and Alzheimer’s disease.

Most man-made goods have artificial colours and sweets, so compare plant-based protein powders to choose one without additives. Some products may entice you with healthy elements like fibre, while others may promise extra vitamins and superfoods. However, if you’re just starting out and aren’t sure which dietary intolerances you may have, keep in mind that less is more.

What Are the Benefits of Plant-Based Protein?

Given the specific ways that animal protein and plant protein are digested and metabolised, it stands to reason that there might be benefits associated with choosing one over the other. Researchers have looked into this question and some interesting findings have emerged in favour of the plant variety, including:

Fewer Digestive Problems

Traditional dairy-based protein powders tend to cause stomach difficulties for many people. In fact. lactose intolerance affects 65% of the world’s population. That said, you may have difficulty digesting a dairy-based protein. Bloating, gas, diarrhea, and other unpleasant symptoms can result.

If your post-workout protein drink makes you feel awful after every session, it’s not a suitable match for your supplement routine or your general health and fitness. It’s time to try something new, such as a plant-based protein powder. This way you’ll be able to get the benefits of protein supplements without experiencing any negative effects.

Additional Vitamins and Minerals

When it comes to vitamins and minerals, many plant-based protein powders are high in the components that the body needs to function properly. These nutrients are often not present in large concentrations, if at all, in animal-based protein powders.

Pea protein, for example, has high levels of iron. Brown rice protein is particularly high in antioxidants and B vitamins, whereas fava bean protein is high in manganese and copper.

When you eat a diet deficient in these and other key micronutrients, you raise your chances of developing chronic health problems. You might be predisposed to specific cancers, for example. You may also be more prone to developing heart disease, diabetes, osteoporosis, and mental health issues such as depression.

More Satiating Products

Protein is frequently referred to as the most satiating macronutrient by nutritionists. It boosts levels of hormones linked with fullness and reduces levels of hormones related to hunger more than carbs and fat.

Reaching your protein goal is the first step in controlling your hunger and losing weight. Many athletes utilize protein powder to help them achieve this aim, and studies suggest that plant-based protein powder is just as effective as dairy-based protein powder in terms of appetite control.

If you’re having trouble keeping track of your daily calorie consumption, a protein shake made from plant-based protein powder can be an excellent alternative to try.