5 Plant Protein Powders Recommended By Nutritionists
Protein powder has gained popularity among fitness enthusiasts in recent years. As one of the ways to supplement protein intake, consuming protein powder is indeed the quickest and most convenient method.
There are numerous protein powders on the market, with the majority of them having animal protein or whey protein. However, these protein powders are not good for vegetarians or anyone who are allergic to whey protein.
Does this imply that vegetarians must rely on soy products to meet their protein requirements? No, not always. People can now choose from a variety of plant protein powders, including soy protein powder, grain protein powder, and others.
What are plant-based protein powders made of?
Grains, legumes, and seeds are the main sources of plant protein powders. They are typically processed by removing most of the fat and carbohydrates while isolating the protein components to create plant protein powders.
The most common sources of grain and legume-based plant protein powders on the market today include peas, hemp seeds, brown rice, and soy. In addition, there is a growing variety of seed-based protein powders, such as pumpkin, sunflower seeds, chia seeds, and sacha inchi.
The benefits and properties of plant-based protein powders, Are they comparable to whey protein?
The essential amino acids required for protein synthesis in the body, including those required for muscle growth and repair, can be found in plant-based protein powders. As a result, plant-based protein can also aid in gaining muscle, losing weight, maintaining weight, and improving strength.
However, other single-source plant proteins typically lack one or more necessary amino acids, except soy and quinoa, which are complete proteins (having all the essential amino acids needed to maintain biological functioning).
Nevertheless, this issue can be easily addressed by maintaining a balanced diet, consuming a variety of foods, or purchasing protein powders that contain complementary blends of multiple proteins.
Different plant proteins have different nutritional profiles, allowing individuals with different needs to choose protein powders based on their specific nutritional requirements.
5 plant-based protein powders recognized by nutritionists for their nutritional value and effectiveness!
1. Pea Protein
Pea protein is derived from yellow split peas and has a higher protein content compared to regular sweet green peas. Approximately 21 grams of protein can be found in 28 grams of pea protein powder (exact amounts vary depending on the brand). Similar to other legumes, pea protein has a lower content of the essential amino acid methionine, but it is rich in essential branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, which contribute to the energy supply for muscles and stimulate muscle protein synthesis. Research indicates that pea protein can promote muscle growth comparable to whey protein and even enhance satiety and lower blood pressure.
Suitable for: Individuals seeking muscle gain, and those allergic to soy.
2. Hemp Seed Protein
Compared to other plant proteins, hemp seed protein has a lower protein content, with approximately 12 grams of protein found in 28 grams of hemp seed protein powder (exact amounts vary depending on the brand). However, hemp seed protein is rich in fiber, zinc, magnesium, and healthy fatty acids, making it a source of protein that simultaneously provides additional nutrients often lacking in vegetarian diets.
Suitable for: Individuals primarily looking to supplement their nutrition.
3. Brown Rice Protein
Brown rice protein is readily available in the market, making it relatively affordable. Approximately 22 grams of protein can be found in 28 grams of brown rice protein powder (exact amounts vary depending on the brand). Although it has a lower content of the essential amino acid lysine, it is rich in branched-chain amino acids (BCAAs), which play a crucial role in muscle gain. However, one concern with brown rice protein is the potential risk of arsenic contamination, so it is important to choose brands that have been assessed for arsenic levels.
Suitable for: Individuals looking for a cost-effective option to try plant protein powder and fitness enthusiasts.
4. Pumpkin Seed Protein
Pumpkin seeds are rich in protein and healthy fats, with approximately 18 grams of protein found in 28 grams of pumpkin seed protein powder (exact amounts vary depending on the brand). Although pumpkin seed protein is not a complete protein, it is rich in various nutrients such as magnesium, zinc, iron, and other minerals. Research also shows that plant compounds present in pumpkin seed protein have antioxidant and anti-inflammatory effects.
Suitable for: Fitness enthusiasts, and individuals looking to supplement their nutrient intake.
5. Sunflower Seed Protein
Sunflower seed protein is a relatively novel plant protein on the market, with lower nutritional content compared to other plant proteins. Approximately 13 grams of protein can be found in 28 grams of sunflower seed protein powder (exact amounts vary depending on the brand). It contains sufficient branched-chain amino acids (BCAAs) to promote muscle growth. Due to the lower content of essential amino acids, it is often consumed in combination with other foods, such as quinoa, for more balanced nutrition.
Suitable for: Individuals requiring a smaller amount of protein supplementation.
The above plant proteins can all be purchased at Yuantai Organic.
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