The human body needs protein from all sources to function effectively. There are many benefits to eating a plant-based diet, but our body still needs some protein for the best health. The key is to consume a varied diet with plenty of variety and adequate intake of essential nutrients.
Have you looked at your nutrition labels lately? Meat, poultry and dairy products make up more than one-quarter of the labels on food in the supermarket.
Try a plant-based protein for 20 % higher absorption and suggested by Sports nutritionist to improve Athletic performance.
Below is a comparison article on whey versus plant-protein supplements to help you decide which one is best for you.
Protein is a fundamental component of the diet, irrespective of the kind of diet we prefer to follow. It is a component of every tissue in our body. Not only protein serves a role in muscle building, but it is required to synthesise hormones, enzymes, antibodies and support immune health.
It is quite evident that protein is the most celebrated macro compared to carbohydrates and fats these days. People have started focussing on good-quality sources to improve the protein quality of their diets.
Protein supplement is one of the healthiest and efficient protein sources to secure daily protein needs. In recent times, many bodybuilders, fitness enthusiasts and athletes resort to plant-based protein powders over standard whey or animal protein in their fitness journey.
Plant protein powder usually includes protein sources from green peas, legumes, soybean, chia seeds, quinoa, hemp seeds, spirulina, lentils and brown rice. It is a misconception that plant proteins lack essential amino acids. If you are willing to switch to plant-based protein powders, you will find ample variety offering high protein content having an impressive amino acid profile.
In addition, there are some additional advantages of taking plant-based protein powder, which we will discuss in detail in the next section.
Health Benefits of Plant Proteins
1. Packed with phytonutrients
Phytonutrients refer to the compounds or elements present in the plant that promote good health. Plant-based protein powders provide additional benefits of these nutrients naturally and help us get closer to health goals.
2. Rich in fibre
Plant sources of protein are rich in dietary fibre that promotes good gut health and better and smooth digestion.
3. Boost muscle growth
If you are a fitness lover involved in regular exercise and prefer a protein-rich meal for post-workout muscle recovery, consider taking plant protein powder. It provides all the vital amino acids to build muscle, repair the damaged muscles and assist recovery.
4. Promote weight loss
Plant protein powder aid in weight loss by providing fullness in fewer calories due to their high protein and dietary fibre content. They prevent frequent hunger cravings and encourage fat burning.
5. Support immune health
Plant-based proteins do a fabulous job of boosting immunity. They protect us from infections and strengthen our immune function naturally.
6. Vegan-friendly
Plant protein powders are among the top protein sources for a vegetarian or vegan diet. But it is advisable to read the ingredient list carefully before buying any protein powder if you are allergic to soy or gluten. Vegan people must pick the one that is clearly mentioned as vegan protein.
7. Lactose-free
If you experience difficulty in digesting lactose or are severely allergic to it, then your gut will thank you for switching to plant protein powders. Since they are dairy-free, you can consume them freely.
Is plant protein better than animal protein?
There is no concrete reply to this as the topic is quite debatable based on multiple research studies.
Animal proteins have a more favourable amino acid profile, and one single source can provide all the required essential amino acids.
Plant proteins have an additional edge in vitamins, minerals, dietary fibre and phytonutrients. However, one single source may lack one or more amino acids. Therefore, if you plan to go for a plant protein, make sure to check the protein content per serve. It should preferably have multiple protein sources and must be a complete protein source containing all essential amino acids.
Both plant and animal protein have their benefits. A well-planned diet rich in nutrients and a healthy calorie range, whether animal-based or plant-based, will most likely lead to good health.
Tips on incorporating plant-based protein powder into the diet
It’s important to use protein powder in moderation and not rely solely on it for your protein needs. Aim to get most of your protein from whole foods like beans, lentils, tofu, and tempeh.
But incorporating plant-based protein powder into your diet can be a convenient and tasty way to up your protein intake!
1. Smoothies
Adding a scoop of protein powder to your favourite smoothie recipe is an easy and delicious way to increase your protein intake.
You can use any type of milk or dairy-free alternative as a base, and add fruits, vegetables, and other ingredients for flavour and nutrition. Just be sure to blend everything thoroughly to avoid any clumps of protein powder.
2. Oatmeal
Mixing a scoop of protein powder into your morning oatmeal is a great way to start your day with a filling and satisfying breakfast.
You can add fruits, nuts, and other toppings for added flavour and nutrition. Just mix the protein powder in with the oats and liquid before cooking.
3. Baked goods
Using protein powder as a replacement for flour in baked goods is a clever way to add protein to your diet without sacrificing flavour or texture.
You can use any recipe that calls for flour, and simply substitute 1/4 to 1/2 cup of the flour with protein powder. This works well for muffins, pancakes, waffles, and other baked treats.
4. Energy balls
Mixing protein powder with nut butter, oats, and honey is a simple and tasty way to make nutritious energy balls. You can also add other ingredients like chocolate chips, dried fruit, or spices for extra flavour. Just mix everything together, roll into balls, and chill before eating.
5. Soups and stews
Adding a scoop of protein powder to soups and stews is a great way to give them a protein boost. You can use any type of soup or stew recipe, and simply stir in the protein powder at the end of cooking. This works especially well for creamy soups like potato or butternut squash.
Which is the best plant-based protein powder?
Here is a quick guide to some of the leading plant protein powders to opt for.
1. Nutrabay Wellness Vegan Plant Protein
It is one of the best-selling plant protein powders made with pea protein, brown rice protein, along with superfoods, vitamins and minerals. The product contains no added sugar or harmful additives and is your perfect ally for everyday fitness.
2. Nutrabay Wellness All-Natural Plant Protein
Another high-quality vegan protein without artificial sweeteners, additives or preservatives. It provides 24 g protein per serve and an excellent amino acid profile. This plant protein is packed with superfoods like flaxseeds, spirulina and moringa.
3. Nutrabay Pure Soy Protein Isolate
This plant protein is suitable for fans of soy protein. Every serve provides 26.2 grams of high-quality soy protein isolate. Since it is unflavoured, it gives the flexibility to enjoy it in many high-protein recipes like shakes, smoothies, pancakes, bars, etc.
4. Nutrabay Pure Pea Protein Isolate
This 100% plant-based protein is sourced from pea and gives you all the nine essential amino acids in a single scoop. If you do not prefer soy, gluten or lactose, I highly recommend this plant protein powder. As it is made without any heavy metals, added sugar, or preservatives, you only get the best 100% vegan option for your body.
5. FastandUp Plant Protein
It provides 30 grams of plant protein isolate sourced from brown rice and yellow peas with a complete amino acid profile. India’s first Informed-Sport certified, this plant protein supplement provides 6 g BCAA, 6 g glutamine, and added coconut MCT and beetroot extract.
6. Plix Plant Protein
This product provides 25 g of vegan protein from a multi-source blend of pea protein and rice protein to support muscle growth and recovery. In addition, the presence of ingredients like grape seed extract, lycopene, papain, and bromelain helps maintain an active lifestyle, digestive health and daily well-being.
Wrapping Up
Plant-based protein powders are an excellent alternative for individuals who want to supplement their diet with additional protein, but prefer to avoid animal-based sources. They are derived from a variety of plants, including peas, rice, hemp, soy, and others, and offer a complete amino acid profile to support muscle growth and repair.
Plant-based protein powders are also a great option for individuals who suffer from food allergies or intolerances, as they are often free from common allergens such as dairy, gluten, and soy. Additionally, they are typically lower in calories and fat than animal-based protein powders, making them a great choice for those who are watching their weight or trying to maintain a healthy lifestyle.
It is worth noting that not all plant-based protein powders are created equal, and it is important to read labels and choose a product that fits your individual needs and goals. Some powders may contain added sugars or fillers, while others may have a less desirable taste or texture.
Overall, plant-based protein powders offer a convenient and effective way to supplement your protein intake, while also supporting a healthy and sustainable lifestyle. Whether you are a vegan, vegetarian, or simply looking for a healthier alternative to traditional protein powders, plant-based options are definitely worth considering.
What does plant-based protein powder do?
In addition to providing the building blocks for healthy muscles and tissues, plant protein may also be beneficial for weight loss. Plant-based proteins tend to be lower in calories and fat than animal proteins but higher in fiber and essential nutrients.
What should I look for in a plant-based protein powder?
When shopping for a vegan protein powder, Sass recommends looking for products with “simple, recognizable ingredients” and steering clear of artificial sweeteners, colors and flavors. “You can easily find single-ingredient vegan protein powders where the only ingredient is the plant protein itself and nothing else.
Is plant-based protein powder healthy?
Plant-based protein powders have been shown to reduce cholesterol levels and reduce markers of heart diseases, according to some studies. Many plant-based protein powders contain micronutrients such as antioxidants, vitamins, fibre, and minerals that are essential for your body.
What’s the difference between plant-based protein powder and regular protein powder?
Whey protein powder is a high quality protein derived from cow’s milk that contains lactose. Plant-based protein powders are made from various plants, such as brown rice, soy, or pea, and are vegan-friendly and lactose-free.
When should I drink plant-based protein?
Fitness enthusiasts often recommend taking a protein supplement 15–60 minutes after exercise. This time frame is known as the “anabolic window” and said to be the perfect time for getting the most out of nutrients like protein
Who can take plant protein powder?
Nutrabay Pure 100% Soy Protein Isolate is the best plant-based protein powder in India. It is ideal for athletes and bodybuilders looking for an effective alternative to whey proteins. This vegan protein is unflavoured, provides 26.2 grams of proteins per scoop and is safe for both men and women.
