The Best Vegan Protein Powders
Last Updated on July 8, 2024
BEST VEGAN PROTEIN POWDERS: PEA PROTEIN | RICE PROTEIN | SOY PROTEIN
Well, generally speaking, you don’t necessarily need to use protein supplements if your diet is high in whole-food sources of protein. But the truth is, the proteins and amino acids found in whole-foods like chicken, beef or legumes do not have great bioavailability: the highest bioavailability goes to eggs, but your body can only absorb about half of their protein!
So whether you’re lactose intolerant, have certain allergies or simply want to ensure you’re taking a balanced, complete and bioavailable protein, you’re about to discover the best vegan protein sources for fuel and/or recovery so that you can make an informed decision regarding which one will work best for your unique body.
Pea Protein
Pea protein (unlike peas or legumes themselves) contains low levels of gut-irritating lectins and phytic acid while delivering a complete protein profile when it is extracted through a highly effective hydrolysis process. It’s particularly high in lysine, arginine, branched-chain amino acids (BCAAs), enzymes, vitamins and minerals.
One study has shown that pea protein is a potent tactic to increase muscle thickness following resistance training since it’s high in the essential branched-chain amino acids leucine, isoleucine and valine. Another study demonstrated that pea protein rivals dairy-based protein powder in its ability to keep you feeling full and satiated.
Because pea protein is both gluten-free and dairy-free, it’s especially useful for avoiding gastric distress if you have a sensitivity to lactose, gluten or gliadin (another common allergen that usually occurs in wheat-containing grains).
The primary downside of pea protein isolate is that it’s deficient in the amino acid cystine (an oxidized form of cysteine), which is necessary for the synthesis of many proteins, so if you opt for pea protein, it’s essential to incorporate a cysteine-rich protein source into your diet. One that pairs particularly well with pea protein is rice protein, and you’ll often see these two together in vegan protein powder blends.
Rice Protein
Rice protein pairs well with pea protein not only because it’s high in cysteine, but also because while rice protein is low in lysine, pea protein contains higher levels, so when taken together, they provide a powerful amino acid profile.
The study “The Effects of 8 Weeks of Whey or Rice Protein Supplementation on Body Composition and Exercise performance” in the Nutrition Journal compared the effects of rice protein isolate and whey protein isolate in 24 college-aged, resistance-trained males. At the end of the study, the researchers found that there were no differences between the rice protein group and the whey protein group: both showed improved body composition and exercise performance. That means that rice protein can be just as effective as whey at improving your post-workout recovery.
Rice protein also shows a faster rate of absorption for leucine, which helps to slow down the deterioration of muscle tissue. It can also improve liver and heart function, as well as help reduce weight gain thanks to the unique peptides that it contains.
Soy Protein
Using soy protein as a supplement can be a real advantage to bodybuilders looking to gain lean muscle mass. Soy protein is considered to be a complete protein and the only vegetable source to contain all the essential amino acids that our bodies need for general health. After all, muscle is made from protein and you need to make sure you eat enough protein to maintain and build healthy muscles. In fact not eating enough protein can hinder your gains no matter how hard you train.
A lot has been written about soy protein being linked to reduced T-levels. Testosterone plays an important part in building muscle mass but the latest research confirms that taking soy protein does not lower T-levels, and it will not have a negative impact on building muscle mass.
A study published in The Journal of Nutrition found that that subjects who consumed whey protein had an earlier increase in amino acids in the blood after exercise. However, the level of amino acids in the blood remained even higher for longer in those who took soy protein. This shows that the body digests soy protein at a slower rate than whey protein but still gives good results.
Recommended Protein Powders Containing Vegan/Plant Proteins
https://zonenutrition.me/product-category/protein/swoof/protein-type-plant-protein/
Reference
https://getkion.com/articles/body/nutrition-body/healthiest-protein-powder/
https://www.theproteinworks.com/thelockerroom/article/vikkiroberts/soy-protein-muscle-growth
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