Benefits of Plant Protein Powders

There are many reasons why plant-forward diets have increased in popularity. Problems associated with agribusiness foods, including animal cruelty, use of hormones, antibiotics and other drugs, and environmental concerns have caused many individuals to eat less animal-based foods. Recent studies have shown that while reducing environmental impact, following a plant-forward diet can also be the healthier choice for many people. Let’s start with the basics....

Protein is essential for life. Found throughout the body in muscle, bone, skin, and even hair, proteins help build, repair and enable muscles to move; they help carry oxygen in the blood and transport nutrients; they power chemical reactions, and much more. Of the 20 amino acid building blocks that make a protein, 11 are non-essential, which means our bodies can make them on its own. The other nine building blocks are essential, meaning we have to get them through the foods we eat.

Foods that contain all nine essential amino acids are called “complete proteins”, while foods that are missing one or more essential amino acids are “incomplete proteins”. Nearly all plant proteins are incomplete, but by eating a variety of plant-based protein sources throughout the day, you can meet your needs. Plant foods rich in protein include grains, beans, nuts, seeds, blue-green algae, and soy.

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein daily. In general, depending on your lifestyle and activity level, anywhere from 10% to 35% of your calories should come from protein. In other words, if you need 2,000 calories daily, that translates into 200–700 calories from protein, or 50–175 grams.

To further complicate the protein-needs picture, once you reach ages 40–50 you naturally start to lose muscle mass. To prevent muscle loss, and to maintain good health and a higher quality of life, your protein needs increase to about 1–1.2 grams per kilogram of body weight, or 75–90 grams per day for a 165-pound person.

If you exercise regularly, you also need about 1.1–1.5 grams of protein per kilogram of body weight. People who lift weights or are in training for a running or cycling event need 1.2–1.7

grams per kilogram. Excessive protein intake would be more than 2 grams per kilogram of body weight each day.

For overweight individuals, a dietician should be consulted to adjust your weight before calculating your protein needs, so as to avoid an overestimate. It’s important to have an accurate picture of your protein requirements; that’s because your body can't store protein, so once your needs are met, all extra protein is used for either energy or stored for future use – as fat. Excess calories from any source will be stored as fat in your body.

To obtain daily protein requirements, the general recommendation is to consume 15–30 grams of protein at each meal. Studies have shown that intakes of more than 40 grams in one sitting are no more beneficial than the recommended amount.

Does it matter whether you choose animal- or plant-based protein sources? Although at one time animal-based protein was considered more effective for muscle mass growth, new research shows a vegan diet, or eating a variety of plant-based proteins, provides all of the protein and amino acids we need. Getting some protein from nuts, beans and blended plant-protein powders can be helpful, too.

Not ready to go totally plant-forward? Studies indicate that replacing some animal-based protein with plant-based protein sources may help lower the risk of developing chronic diseases. Plant-based foods contain important antioxidants, vitamins, and minerals that benefit overall health. Additionally, the fiber in plant proteins make you feel more fully satisfied and can improve gut health. Plant-based proteins also have a lower environmental impact.

If you’ve considered transitioning to a plant-forward diet, but have been concerned if you would be able to get enough protein, let us put your worries to rest!

Plant-based protein powders (which also qualify as vegan protein powder) can be used in place of eating meats and dairy products, as well as instead of consuming milk protein supplements like whey or casein proteins. Keep in mind that most plant proteins are incomplete proteins, so it’s wise to use a variety of plant protein powders or a blended protein powder that offers a complete protein. Popular plant-based protein powders include:

• Soy Protein. Because it’s a complete protein, soy is considered the most effective plant-based protein. It’s is a good source of iron, magnesium and phosphorus, as well as glutamine, an amino acid which occurs naturally in the body but may be beneficial in greater amounts during muscle building. However, because of potential links to disruptions in natural hormone levels and hormone-related cancers, relying on soy for all or most of your protein requirements is not recommended.

• Pea Protein. With its high rate of absorption, pea protein compares favorably to whey protein. It’s especially rich in the essential amino acids leucine, isoleucine and valine, which help fuel working muscles and stimulate your body to make muscle protein. Because it’s an incomplete protein, it’s best paired with another protein, such as rice, soy, or other plant-based protein.

• Brown Rice Protein. Brown rice protein is high in B-vitamins and fiber and is naturally lactose and gluten free. Rice protein should also be paired with another protein source in order to make it a complete protein.

• Hemp Seed Protein. Not to worry, hemp seed protein powders will not get you high, as they are derived from a cannabis variety that has been bred to contain only miniscule amounts of mind-altering THC. It’s also an excellent source of fiber, iron, zinc, magnesium and alpha-linolenic acid (ALA), the plant form of omega-3 fat. Though it’s not a complete protein, if you eat legumes or quinoa, you can easily reach our daily requirement.

If you want to eliminate or reduce your animal-based protein intake, plant protein powders offer numerous benefits, including:

• Convenience and reliability. When you follow the instructions on the container, you know how much protein you are consuming within a reliable degree of certainty.

• Many plant-based protein powders are more nutrient dense than dairy protein powders and also contain antioxidants, vitamins, nutrients, and omega-3 fatty acids.

• Plant-based protein powders tend to be lower in fats and carbohydrates than animal-based proteins.

• Plant-based proteins are naturally high in soluble and insoluble fibers, which help in the digestive process and in maintaining digestive health. Both types of fiber are only found in plant foods.

• Plant-based protein powders are ideal for people with a dairy intolerance or allergy, or individuals who have difficulty digesting animal-based proteins, including milk proteins like casein and whey.

• Plant-based protein powders are a reliable source of protein for vegetarians, vegans, those wanting to reduce animal-based proteins in their diet, athletes, and people recovering from injuries or illnesses who may not get enough protein through the whole foods they eat.

Chocolate, vanilla, nutty, sweet, or chai... plant protein powders are available in a variety of flavors, to appeal to nearly every palate. Though some people think plant proteins taste much better than dairy or other protein supplements, others may say the opposite. To begin your journey into plant-based protein powders, choose a flavor that you feel confident you will enjoy, and mix it with a beverage you also enjoy.