Vegan protein powders are an increasingly popular dietary supplement especially among athletes, fitness enthusiasts who follow a vegan or vegetarian diet. These alternatives are also often preferred by people who are trying to combine animal sources with plant sources due to environmental concerns. All of these reasons are, of course, good reasons to combine plant sources of protein. Plant protein powders are different compared to animal protein powders. They have many advantages, but also potential risks. In this article, we will explain these differences so that you can then make the most suitable decision.
Protein is the basic building block of our bodies, and therefore sufficient intake is essential for maintaining health and proper body function. Before supplementing with protein powder, it is important to answer the question of whether we need it at all.
Situations when supplementation is a good idea
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- If we have insufficient protein intake in our diet (at least 1g of protein per 1 kg of body weight per day)
- We have an increased consumption of protein by the body. Athletes and people with high physical stress may have increased nutritional needs, and protein powders can help meet those needs quickly and efficiently. After intense physical activity, powdered proteins can be useful for promoting muscle recovery and muscle growth.
- Losing weight and maintaining muscle mass. For weight loss diets, supplementing with protein powders can be useful for preserving muscle mass and can also help regulate feelings of hunger.
What is the scientific view on vegan protein powders? Vegan protein powders are often created by combining different plant sources such as pea, rice, hemp protein or soy to achieve a complete amino acid profile. From a scientific point of view, it is important that vegan protein powders provide all the essential amino acids that our bodies cannot produce on their own. That's why a combination of pea, rice, hemp and soy protein in different combinations is an excellent alternative.
What are the nutritional benefits of vegan proteins?
- Vegan protein powders are naturally lactose-free and contain no animal products, making them ideal for people with allergies or intolerances.
- Vegan protein powders are ideal for people who follow a vegan, vegetarian diet or other special diets that exclude animal products. These powders make it easy and convenient to add protein to your diet.
- The production of plant proteins often requires less water and land and has a lower environmental impact.
- Vegan protein powders contain no cholesterol and are usually lower in fat, which can be beneficial for heart and blood vessel health.
- Plant proteins contain fibre, which has prebiotic effects and supports gut health and may contribute to better digestive function.
But what are the possible disadvantages of vegan protein powders that we should know about?
- Some plant proteins may be deficient in some essential amino acids, particularly lysine, methionine and tryptophan, which are critical for protein synthesis and metabolic processes. This is why it is important to choose protein powders that are made from a combination of pea, rice, soy and hemp proteins.
- The biological value of plant proteins is often lower than that of animal proteins. This means that the body may not be able to fully utilize and absorb all the amino acids contained in plant protein powders. Therefore, the best alternative (unless you have ethical or health restrictions) is to combine animal (e.g. whey) protein powders with plant protein powders.
- Vegetable protein powders still contain allergens, so be cautious and watch the ingredients.
- Some people don't like the taste or texture of vegan protein powders, which can be bitter or sandy and this can be a barrier to eating them regularly.
- Due to the non-optimal texture and taste (mentioned in the point above), higher amounts of additives, sweeteners, may be added. This indicates a lower quality product. Try to choose products with a minimum of preservatives.
As with any dietary supplement, it's important to balance the potential benefits with the possible drawbacks and consider whether vegan protein powders are suitable for your health and goals. It's always best to get most of your nutrients from natural foods and use supplements only as their name suggests - a supplement to your diet, not a replacement for natural foods. However, vegan protein powders can be an important addition to a balanced diet, especially if your diet is limited in protein options or you have increased nutritional needs. It's important to note that while these powders can be helpful, they should be part of a diversified diet rich in whole plant foods that provide a variety of additional nutrients and health benefits.
If you're looking for a plant-based protein with a quality composition that also tastes good, try our BIO VEGAN PROTEIN with a cocoa-banana flavour. It contains almond, pea and hemp protein, rice drink powder, cocoa and banana powder, making Bio Vegan Protein a quality nutritional supplement.
