In the previous posts, Everything you need to know about protein – Part One and Part Two, we covered Whey Proteins, Beef Protein Supplements, etc.
In this post we are following on discussing popular vegan protein supplements such as soy protein, pea protein, hemp protein and brown rice protein. Plant based protein supplements are an ideal alternative to milk, egg or meat proteins. Derived from a number of plant sources and suitable for vegetarian or vegan diets, they are rich in minerals, vitamins, antioxidants and fiber.
Soy protein is a great choice for those bodybuilders looking for a vegetarian source of protein; plus, it comes packed with glutamine, arginine and BCAA’s to help with recovery. With a healthy cholesterol profile due to the isoflavones and thyroid hormone boosting effects, it can help speed up the metabolism aiding in fat loss. Perfect to use during the day before or after working out.
Typically made from yellow peas, pea protein contains around the same amount of protein per scoop as Whey or Casein and is just as affordable. Although it has greater health benefits, being naturally fat and cholesterol free, gluten free and lactose free, it is deficient in the amino acid Cystine.
Made from hemp seeds, hemp protein is actually a derivative of another “supplement” altogether: cannabis. Of course, hemp protein contains very little THC, the ingredient in marijuana that makes you feel high, so it’s safe to consume without any side effects.
Nutritionally speaking, hemp seeds have more to offer than just protein content. For one, they are often thought of as a superfood due to their high content of omega-3 and omega-6 fatty acids. Hemp protein is also 100 percent plant-based and highly-digestible, meaning less GI distress for some users.
Hemp protein does come with a few cons, though. For one, the high fat content results in a higher calorie count, making this protein powder a less-optimal choice if the goal is purely weight loss. It’s also worth noting that because growing hemp is illegal in many U.S. states, most hemp products are imported from other countries. This drives up the price making hemp protein one of the more expensive options on the market.
While a big bowl of rice just won’t cut it after a long weight session, a rice protein shake might. Surprisingly enough, this 100 percent plant-based protein stacks up well against the competition. In an eight-week study comparing the benefits of both whey and rice protein supplementation, researchers concluded that both offered nearly the same benefit. Rice protein is also gluten-free, making it a safe (and economical) choice for those with gluten allergies.
One downside to rice protein is that it tends to be low in certain amino acids — namely, lysine. This means that relying on rice protein powder as your sole source of protein likely isn’t a good idea. Pairing rice protein with other sources of animal or plant-based proteins is the best way to incorporate this supplement in your diet without experiencing the downsides of missing out on essential amino acids.
Sign up to Muscle Crate’s subscription box and we will send you a selection of 10+ supplement samples each month, giving you the chance to try out what type of protein powder is best for you. Get the most from your workouts without having to by full sized supplements first. Get your Muscle Crate supplement sample subscription box for just £15/$22.50 a month with free UK and US shipping.