Celebrities, athletes and even ordinary people swear by the great benefits they reap from shifting to a 100% plant-based diet. Their testimonials have put veganism on centre stage and may convince people to adopt the diet change. Watchful of this trend, industries associated with health, fitness and nutrition, have come up with formulations to provide options to ensure a healthy transition. Vegan protein powder is their answer to the common fear of not getting enough protein when one becomes a vegan.
The vegan protein dilemma
With the many protein powder choices now available, the vegans’ or would-be vegans’ questions are: How can I get adequate protein? What is the best vegan protein formulation for me? But before we answer the questions, let’s first get to know some protein basics.
Protein basics
Protein is a macronutrient that helps grow, repair and maintain muscle tissues. If muscle tissues are not properly nourished, they lose strength, and undesirable effects on bone health and metabolic rate may be experienced. Picking the right protein blend then is essential to athletes and serious health buffs or even ordinary people who want to lead healthy and productive lives.
Protein building blocks
Amino acids are the building blocks of proteins. The body synthesises some of these amino acids except for 9, which should then be obtained from one’s diet. The once accepted fact that meat is the only good source of whole protein has been disproved. Scientific researches have identified single and combination plant-based sources that adequately provide the recommended amount of good protein. Carefully studying the nutritional components of vegan protein powder formulations is then imperative.
Plant-based protein superstars
The plant kingdom has a variety of protein-rich options that provide whole protein with a complete amino acid profile. Here are some plant sources that top the list of good proteins.
Tiny protein-packed orbs
“Eat your peas,” is an order commonly given by mothers to their kids over the dinner table. And it is for a good reason. These nutritious legumes contain various phytochemicals and are a superior source of the nine essential amino acids. It has exceptional levels of lysine, an essential amino acid known to help body tissues grow and recover from damage. Peas also contain the amino acid arginine, which received due attention for its potential benefits to heart health.
Protein-rich sprouted grains
The amazing benefits of sprouting brown rice goes beyond just improving the grain’s taste and texture. The process also increases the grain’s fibre, B vitamin, magnesium and gamma-aminobutyric acid (GABA) content many times over. Sprouting increases the grains’ GABA by as much as 10 times! GABA is an amino acid that can help calm the nerves. Studies have shown that ingesting GABA right before a workout can stimulate the growth hormone, through the pituitary gland. You could even consider a GABA supplement if you want to ingest it before your workout, but don’t have time to eat anything that contains it!
The Protein powerhouse from the Amazon
Sachi inchi or “Incan peanut” is among the best plant sources of omega 3, 6 and 9 essential fatty acids. These seeds from the Amazon are about 60% protein by weight and contain both non-essential and essential amino acids. Iodine, calcium, iron and vitamins A, C and E complete its impressive nutritional profile.
The decision to go vegan comes with many health benefits. These benefits, however, can only be realised by being mindful of what one takes in. So before you move that pack of vegan protein powder into your cart, read its nutritional content diligently to see if it contains protein from superior plant sources, like the few just mentioned.