Types of Vegan Protein Powders at Their Finest
Avoiding animal products would not have to imply a protein deficiency.
If you're on the go or looking for a fast way to recharge after a workout, you can pick from a range of plant-based protein powders — basic or flavoured — to combine with water, non-dairy milk, smoothies, oatmeal, or other snacks.
Although plant foods such as rice, peas, and sunflower seeds do not have the same amount of protein as meat and fish, food processors can extract most of the fat and carbohydrates and separate the protein in these foods to create protein-rich powders.
Contrary to popular belief, most plant proteins are incomplete, meaning they lack adequate amounts of all the necessary amino acids needed for protein synthesis in the body. However, this is not a concern if you consume several plant proteins daily (3Trusted Source).
When researching vegan protein powders, it's a good idea to measure values by weight, such as per ounce or 100 grammes. Protein powders derived from grains and legumes are often around half the price of seed-based powders.
The following are the nine best vegan protein powders, along with their nutrient profiles.
1. Protein from pea
Pea protein powder is derived from yellow split peas, not sweet green peas.
Depending on the brand, a quarter-cup (28-gram) serving of unflavored pea protein powder contains approximately 21 grammes of protein and 100 calories. As is the case for other legumes, it is deficient in the essential amino acid methionine.
However, pea protein is exceptionally high in the essential BCAAs leucine, isoleucine, and valine, which help power functioning muscles and stimulate your body's muscle protein production.
In a 12-week trial, 161 young men consumed 25 gms of pea protein powder, or around 1 ounce, twice daily, even immediately after weight lifting. The most insufficient participants increased their bicep muscle thickness by 20%, compared to just 8% in the placebo sample.
Additionally, the muscle benefits associated with pea protein consumption were comparable to those associated with whey (milk) protein consumption.
Additionally, animal and human studies indicate that pea protein can increase feelings of fullness and reduce blood pressure.
SYNOPSIS
Pea protein powder is high in BCAAs, which aid in muscle development. According to preliminary studies, it could be just as effective as whey protein in promoting muscle development. Additionally, it can make you feel complete and may help lower your blood pressure.
2. Protein from Hemp
Hemp protein is derived from hemp plants but a strain selected for its low concentration of the euphoric compound tetrahydrocannabinol (THC). Hemp protein means that it cannot induce euphoria in the same way alcohol does.
According to the company, a quarter-cup (28-gram) serving of unflavored hemp protein powder contains approximately 12 grammes of protein and 108 calories. Additionally, it is a good source of fibre, copper, zinc, magnesium, and alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.
Hemp is not a complete protein since it lacks the necessary amino acid lysine. However, whether you consume legumes or quinoa regularly, you can make up for the deficit.
Hemp seed protein appears to be a valuable source of blood pressure-lowering compounds in test tubes. However, its impacts on humans have not been studied.
SYNOPSIS
Although hemp protein powder contains a modest amount of protein and is deficient in the amino acid lysine, it is high in fibre, copper, zinc, magnesium, and the omega-3 fatty acid ALA.
3. Protein from Pumpkin Seeds
Pumpkin seeds are moderately rich in protein and good fat when consumed whole. When powdered, the majority of the fat is eliminated, resulting in a reduction in calories.
According to the company, a quarter-cup (28-gram) serving of unflavored pumpkin seed protein powder contains approximately 103 calories and 18 grammes of protein. It is not a complete protein since it lacks the necessary amino acids threonine and lysine.
Nonetheless, pumpkin seed protein is highly nutritious, containing significant quantities of magnesium, zinc, copper, and other minerals, in addition to beneficial plant compounds.
While little research on pumpkin seed protein's health benefits has been conducted, there is evidence that it can possess antioxidant and anti-inflammatory properties.
When rats with liver disease were fed pumpkin seed protein as part of a regular diet, some liver health indicators increased significantly compared to rats fed casein (milk) protein.
Additionally, rats fed pumpkin seed protein had a 22% reduction in "poor" LDL cholesterol and a 48 per cent rise in antioxidant activity in their blood, relative to rats fed casein.
SYNOPSIS
Although pumpkin seed protein powder is deficient in the essential amino acids threonine and lysine, it is highly nutritious, including significant quantities of many minerals. Its positive plant compounds can have anti-inflammatory and antioxidant properties.
4. Protein from brown rice
Brown rice protein powder is widely available and reasonably priced.
According to the company, a quarter-cup (28-gram) serving of unflavored brown rice protein powder contains approximately 107 calories and 22 grammes of protein. It is deficient in the essential amino acid lysine but is a decent source of BCAAs, which help develop muscle.
Indeed, a preliminary study indicates that brown rice protein powder may be as effective as whey protein at promoting muscle development when ingested after weight training.
In an eight-week trial, young men who consumed 48 grams or 1.6 ounces of rice protein powder directly after weight training three days a week increased their bicep muscle thickness by 12 per cent, the same as men who consumed the same quantity of whey protein powder.
One issue with rice goods is the possibility of arsenic toxicity. Select a brand of rice protein powder that undergoes arsenic testing.
SYNOPSIS
Though not a complete protein, brown rice protein powder is high in BCAAs and can be almost as effective as whey protein in promoting muscle development when used in conjunction with weight training. Choose a brand that conducts arsenic testing.
5. Protein from soy
Soy protein powder contains all nine essential amino acids, which is unusual for plant protein. Additionally, it is high in BCAAs, which help promote muscle strength and development.
Depending on the brand, a quarter-cup (28-gram) serving of soy protein isolate powder contains approximately 95 calories and 22 grams of protein. Additionally, it contains beneficial plant chemicals, some of which have been shown to help lower cholesterol.
Soy protein has fallen out of favour in recent years, in part because the majority of soy grown in the United States is genetically engineered (GM). However, there are a few brands of non-genetically modified soy protein powder available.
Other causes for soy protein's lack of popularity include soy allergies and fears over the harmful health consequences, such as the increased risk of breast cancer.
Nonetheless, a recent study noted that soy protein isolate contains anticancer plant compounds, including those active against breast cancer.
It's easy to digest and is a great source of essential nutrients such as protein, calcium, iron and several B vitamins.
However, what are the best Protein Powders for Weight Loss in women?The best powder should contain a wide variety of nutrients and be high in quality.
Many protein powders are made from inferior sources of protein such as cow's milk or soy.
A better choice would be a whey protein powder isolate as these are completely pure and contain all the proteins and other essential nutrients of a typical whey product.
A prebiotic fiber may also be added to the blend to further increase the fiber content.
For example, it's a great source of protein and fiber.
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