Choosing a plant-based protein can be overwhelming and you may not know where to start. There is an array of plant-based protein powders on the market, including pea, hemp, pumpkin seed, brown rice, soy, sunflower, chia, and Sacha inchi. Which one do you choose and why? What does one offer over another? We will delve into each protein so you can choose a plant-based option is best for you.
What is protein?
Protein powder has become a go-to nutrition and fitness trend, but why? Protein is critical to your diet and is one of the main components of our bodies. Protein is found in many foods including dairy, eggs, seafood, meats, legumes, nuts, and seeds. When we eat protein it is broken down and then reformed into new protein in our bodies. Protein is a macronutrient essential for building muscle mass. The term “protein” means to sustain life.
Composed of amino acids, protein contains compounds of carbon, hydrogen, nitrogen, oxygen, and sulfur. Amino acids are the building blocks of protein while proteins are the building blocks of muscle mass. It is recommended that 10% to 35% of daily calories come from protein. Protein needs to be consumed as people don’t make many amino acids in their bodies.
There are nine amino acids that humans cannot produce, and these are called essential amino acids, which include:
- Histidine
- Isoleucine
- Leucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine.
Types of Protein Powder and why take them?
There are three popular types of protein powders: casein, whey, and plant-based.
Casein protein powder is rich in glutamine and is derived from dairy and is digested slowly. This type of protein is not suitable for vegans and is also off-limits to those with milk allergies.
Whey protein powder is a water-soluble milk protein that many athletes take because the body absorbs whey protein easily and quickly. It is also a complete protein and contains all nine amino acids.
Plant-based protein powder is not just a good choice for vegans, but also for those with lactose intolerance or milk allergies. Also, more people are leaning towards plant-based foods and beverages for a variety of reasons including health consciousness, sustainability, environmental concerns and animal welfare.
So why take protein powder when we can just eat protein-rich foods? Some people need extra protein such as athletes, vegetarians, older adults, and vegans. Protein powder makes a convenient source instead of increasing the number of foods they eat, especially meats which can increase cholesterol intake as well.
Protein powder helps to:
- Build muscle
- Repair tissue
- Repair damaged muscles
- Make enzymes
- Make hormones
- Aid in weight loss
- Helps you feel full longer
- Improves muscle size
- Tone muscles
- Improves muscle protein synthesis
- Speeds recovery from muscle soreness after exercise.
Types of Plant-based Protein Powders
Soy Protein Powder
Soy is a legume that is native to Asia and has been part of traditional diets for thousands of years – going as far back as 9,000 B.C. in China. Often soy is used by vegetarians and vegans as a meat replacement.
Probably the most popular, soy protein is an excellent alternative to dairy-based protein sources. This is because it contains all nine of the essential amino acids. A 30 gram serving of soy protein provides 27 grams of protein. Two of the essential amino acids, methionine, and lysine are only found in small amounts, which is considered a limitation. Because soy protein is limited by the EAA methionine, it should be used with other plant-based proteins such as hemp. Also, those that have soy allergies cannot consume soy protein.
Another concern with soy is that it contains a high concentration of isoflavones. This is a plant hormone that is similar to human estrogen but is weaker in effect. Soy isoflavones can bind to estrogen receptors in the body and weaken estrogenic activity. However, these studies were done on rodents and humans may process soy differently.
Pea Protein Powder
Pea protein is derived from the legume – yellow split pea. High in branched-chain amino acids (BCAAs), pea protein is favored among athletes because it improves muscle protein synthesis that repairs muscle damage caused by intense exercise. Besides, it minimizes muscle degradation. It typically contains 15 grams of protein per serving and is high in all but one of the essential amino acids.
Brown Rice Protein Powder
A good alternative for people with soy allergies and/or digestive issues caused by pea protein – brown rice is another good source of protein. However, it only contains 4-6 grams of protein per scoop and isn’t very high in BCAAs. It is an excellent option for those with sensitive stomachs.
Hemp Protein Powder
Hemp seeds are high in complete protein (it contains all nine essential amino acids) and are known for their earthy and nutty taste. It is used as a popular nutritional supplement by athletes. A 30 gram serving of hemp contains 15 grams of protein. It is easily digested because it contains the proteins albumin and edestin – easily broken down in the body. It is found that cold-pressed hemp protein the most digestible form of this protein powder. In addition to protein, hemp is high in fiber, healthy fats (3:1 ratio of omega 6 to omega 3 fatty acids), and iron.
Pumpkin Seed Protein Powder
Looking forward to all the pumpkin spice this fall? Don’t forget the pumpkin itself! Pumpkin seeds have long been known for their nutritional value, discovered in the Oaxaca Highlands of Mexico as domesticated over 7,500 years ago known as “pepita”. Their popularity spread to Eastern Europe, India, and North America for centuries. Pumpkin seeds contain 10 grams of complete protein in 1.5 tablespoons. Pumpkin seed protein powder is rich in phosphorus, magnesium, fiber, manganese, and Vitamin K. They also contain plant sterols and omega-6 essential fatty acids, and omega-9.
Sunflower seed protein powder
Containing 9 of the essential amino acids, sunflower seed protein powder is a complete protein. It is rich in both sulfur-protein methionine and cysteine. Gluten-free and easily digestible, sunflower seeds are rich in antioxidants and Vitamin E. Benefits include aiding weight loss, energy-boosting and skin support.
Chia Seed Protein Powder
An essential crop in Guatemala and Mexico, chia seeds have been cultivated for thousands of years since the Mayan and Aztec times. Chia translates to “strength” in ancient Mayan. Chia seeds are one of the few plant-based food sources that contain omega-3 fatty acids – linoleic and alpha-linolenic (ALA) fatty acids. High in fiber, they help with digestion, support weight loss, and help you feel full longer. They have anti-inflammatory properties that help reduce the risk of certain diseases.
Sacha Inchi Protein Powder
Sacha inchi is native to Peru and is also known as the jungle peanut or Inca peanut. Sacha inchi is rich in omega-3 and omega-6 fatty acids, Vitamin E, beta-sitosterol, and tryptophan (the precursor to the production of serotonin). Commonly added to dishes in vegetarian and vegan cuisine, sacha inchi is high in protein – 17 grams per serving. Because sacha inchi protein powder is free of allergens – it is perfect for those that cannot eat soy, dairy, whey, or gluten.
Sacha inchi benefits include:
- Nourishes cells
- Satisfies hunger
- Aids in creating new cells
- Repairs muscle
- Pre-workout
- Post-workout
- Digests easily.
How to Use Protein Powder
If you can meet your protein needs with whole foods, it is recommended that you do. However, if it is difficult to consume that much food, protein powders are a great alternative.
Meal replacement
Late for work? Working mom and have to rush the kids to school? Using protein powder in a shake as a quick breakfast can work well. Incorporate high nutrient vegetables and fruit with the protein to get a well-rounded quick meal. This is also helpful when you are trying to lose weight.
Post-workout or Pre-workout
Getting a protein serving before or after a workout can help your body in several ways:
- Recover your body
- Increase muscle
- Gain strength
- Repair muscles after exercise.
How to Take Protein Powder
Just mix the protein in water or another hot or cold liquid. Many people use plant-based milk like oat milk, coconut milk, almond milk, soy milk, or hemp milk. You can also add fruits or vegetables such as bananas, berries, or spinach. You can also add some honey or other sweetener to enhance the flavor.
You can also add plant-based protein powder to:
- Soup
- Hot drinks such as tea, coffee, or hot chocolate
- Muffins or oatmeal
- Protein bars or balls
- Energy balls
- Chia pudding.
