- Are you concerned that your vegan diet is not enough in providing complete protein?
- Will Plant-Based Protein be better than Whey?
- Will you lack strength or lose muscle?
Then let me tell you to just kick those concerns out.
As the most common norm about protein is that its only source is animal meat and dairy, then let’s break this myth. Various experts agree that a well-balanced Vegetarian diet is everything you need in muscle building.
Whichever diet or food preference you may have there are various ways to get the important nutrients essential for our body.
In this article, I’ll try to discuss vegan protein powder and its pros along with cons.
Now let’s dive in.
What is vegan protein powder?
By now we are aware that protein is important in building muscle mass and if you are a fitness freak with a passion for intensive training, protein supplements are your dear partner.
While if you are vegan or vegetarian the vegan protein powder can be your easy-to-get source in providing not just protein but also more.
Plant-Based Protein powder as suggestive through its name is made out of natural resources (plants) like legumes, grains, seeds. However, each may not have all the amino acids essential for muscle growth.
But the good news is: consuming a broad variety of plant protein will give you the right amino acid profile.
For a diet plan focusing on giving up animal products, this protein supplement takes up an alternative approach in bringing different nutrition for all over health function and extra benefits.
Other than a lifestyle choice, vegan protein powder can be consumed by anyone.
Let’s know how it is made.
How vegan protein powder is made?
You may question even though it’s very obvious from where this protein powder comes from yet what are the key ingredients?
Okay, let me break it down for you.
Plant-based foods have both complete and incomplete forms of protein like:
- Nuts like almonds, pistachios
- Chia seeds
- Beans like mug, fava, lima, pinto
- Green peas
- Tofu, Tempeh, and Edamame
But these foods individually vary in quantity and quality of protein in them – pointing that they lack the 9 amino acids for growth and repair of muscles.
To make a perfectly packed protein powder, a mixture of natural ingredients is combined. A very common source is soy as it is cost-effective.
From the plant-based foods the fat and crabs are extracted and the protein is isolated. Sources like rice, hemp, pea and even various natural components as stevia, monk fruit, fruit veggie powders contribute to vegan protein powder.
For your diet plan some popular type of blends with their protein content are given here:
Pea Protein Powder
Usually made from the yellow split peas (not sweet green ones) rich in protein, in addition, contains a great deal of branch-chain amino acids (BCAAs) to support muscle gain.
Research suggests that it’s as effective as Whey protein in muscle building, even makes you feel full as well as lowers the blood pressure.
It contains 21 grams of protein in a quarter-cup serving. It only has one drawback: low methionine, an essential amino acid.
Hemp Protein Powder
It can be a very good inclusion as hemp has various nutrition. Being highly rich in omega-3 fatty acids, magnesium, fibre, zinc including iron so it can be said a full-packed nutritious intake.
It containing 12 grams of protein in a quarter-cup serving.
It’s highly loaded with Vitamin E and benefits like anti-inflammation, lowers cholesterol also reduces heart attack risks.
Like many seeds, it’s low in the essential amino acid lysine but has plenty of other essential amino acids and to improve the levels of lysine it’s generally combined with quinoa protein powder.
It contains 13 grams of protein in a quarter-cup serving.
What are the health benefits of vegan protein powder?
You may ask why choose such a powder even if I’m not a vegan?
Well as I said before lifestyle choice is a different thing but vegan protein powder has several advantages for completing your goals.
If your goal is weight loss plant-based nutrition can be your best choice. A recent 16-week clinical controlled trial showed clear signs of reduced fat mass and low BMI at intake of plant-based protein and nutrition.
It also helps in regulating and improving bowel movements for containing a healthy amount of fibre, therefore leads to a good digestive system and even reduces the risk of swelling.
The Academy of Nutrition and Dietetics in 2016 brought forward that plant nutrition users have reduces their risk to many chronic diseases such as type 2 diabetes, hypertension, heart ailments, as well as cancer.
Suitable for everyone:
These vegan proteins have also been proven beneficial to children, active athletes and elder folks along with pregnant women.
Again, if you worry about not getting protein for being lactose-intolerant no problem all these protein powders got you covered. But it not just about protein, they supply nutrients to different organs – protein powders made of pumpkin seeds and hemp.
Environmental benefits Vegan protein powder.
Till now you came to know so much about vegan protein powder, how’s it made, benefits, but you can question how can switching a protein powder make a difference?
The answer is whatever we consume there will always be an impact on the environment and this awareness can bring change.
For a healthy diet, researchers have emphasized protein-rich foods.
But it also makes us aware of where this protein is taken. The plant-based protein powders are efficient in providing protein without causing any high cost to the environment rather than animal sources.
Even the ‘carbon footprint’ for vegetarian or vegan diets have healthy credentials.
Even though plant-based proteins are more than enough to fulfil your protein requirement, it can be difficult when bulking up muscles as cheat days can be tough. As you either consume more food and supplements.
But the good news is a plant-based protein powder containing multiple sources will always be effective. Also, that protein will always remain protein from wherever you consume and therefore you will always gain a healthy quantity of muscles even being a vegan.
IF YOU ARE SOMEONE WHO WANTS TO KNOW ABOY THE DIFFERENCE BETWEEN VEGAN PROTEIN POWDER AND WHEY PROTEIN THEN REAS THIS- Is plant based protein powder better than whey protein?
Side effects for consuming Vegan protein powder
When looking for your ideal protein powder there is stuff that needs attention. Plant-based protein powders can be natural sources in your diet but you need to be careful about the manufacturing.
Some of them are processed using hexane, which can damage the nervous system and sometimes may contain heavy metals.
Pesticides and herbicides:
It may also depend from brand to brand, if not made organically that have a high potential of containing pesticides and herbicides. Some gluten-free, dairy-free and vegan powders are made in high temperatures, which destroys good nutrients.
So, when choosing the ideal supplement, you should be aware of your health goals and watch out for the harmful as well as unwanted ingredients.
Should you buy Vegan protein powder?
Yes, why not
It’s got so many benefits and even can help you and the planet and let her save her resources. There are just some of the following kinds of stuff you need to keep in mind:
- Several manufacturing companies take extra effort and look out for the needs and time, they become third-party approved organisations as in the Good Manufacturing Practises (GMP) system.
- Also, look out for clean protein powders, try to avoid powders containing a high amount of sweeteners cause – extra calories are not welcome while you are trying to lose weight.
- Try to take up one which has all the amino acids, and even gives other functional benefits, not just protein. Always check the label for the non-GMO (non-genetically Modified Organisms) ingredients.
- You can also check on soy and gluten-free stuff if you are allergic to them.
I hope that these factors put forward for you helps in your health goals and lifestyle. Be careful and know what to look out for, follow your goals and focus on yourself.
HAPPY GAIN GUYS.
Writer: Sneha Day
NOTE: If you have any query about whey protein powder or want a review of a whey brand or anything regarding WHEY, feel free to comment down below and we will write about it for you.