Evertrain Blog

Plant Based Protein Powder Facts

The Evertrain Team

Have you ever considered taking a plant-based protein powder as an alternative to your diet? An increased dedication to fitness may have you looking for ways to incorporate more protein into your diet. Or you might be exploring veganism and want to be sure you’re getting enough protein each day. Vegans were the primary group consuming plant-based protein powders up until a few years ago. That’s because the prevailing thought was that plant protein didn’t offer up the full set of amino acids needed for the body, particularly for athletes and other fitness-minded individuals. This article takes a deeper look at plant-based protein powder, its status as a complete protein, and other information designed to help you decide whether to start incorporating them into your diet.

Important Things You Need to Know About Plant-Based Protein Powder

In this article:

 

Why Is Protein So Important?

There’s a reason you see so many foods touting the amount of protein they contain. Protein is an essential component of many different body processes. You literally could not function without it.

You may not know your hair and nails are primarily made up of protein. It’s what your body uses to build new tissue and repair damaged ones. Hormones, enzymes, and other important body chemicals couldn’t get made without protein.

It takes a lot of protein to keep everything functioning normally. Your body doesn’t store protein the way it does fat and carbohydrates. That means it depends on you to replenish it with fresh supplies of it every day, especially when you’re working out.

Other Benefits of Protein

Aside from the fact that we could not function at all without protein in our diets, there are several other benefits to consuming protein as well.

It’s important that your diet contains some level of protein even if you aren’t hitting the gym every day. The amount you need varies depending on your age and fitness level. You also need to make sure that the source of your protein doesn’t contain other elements harmful to your body.

Steaks and other red meats contain lots of protein and can be beneficial in the right quantities. But you also need to watch out for things like saturated fats that can clog your arteries. It’s also not an option for those pursuing a meat-free lifestyle or looking to cut back on the amount they consume for health reasons. That’s why many people use protein powders to fill in the gaps in their daily food intake.

What Is Plant-Based Protein Powder Made From?

You can find protein in pretty much any plant. Some plants contain higher concentrations of it than others, making them popular sources for the plant-based protein powders you find on the market. Let’s look at some of the more popular plant-based protein powders you see on store shelves and for sale at many gyms.

1. Soy Protein Powder

Soy powder consists primarily of soya beans. It’s a popular choice since soya beans are full of fiber, amino acids, and isoflavones. It’s easy to blend the powder into different types of foods and meal replacement shakes. Many also like the fact that it’s naturally lactose and glucose-free.

2. Pea Protein Powder

Most pea powders use yellow peas since they’re full of fiber and contain most of the amino acids needed by your body except for methionine. It makes up for it by containing a high amount of branched-chain amino acids. These are great for helping sore muscles recover and improve the efficiency of fat use throughout your body. It’s a great alternative for those allergic to soy who still want to avoid animal protein products.

3. Hemp Protein Powder

Many people choose hemp protein powders because they’re easy to digest and contain a complete amino acid profile. The one drawback is the high fat and calorie content that can be found in these products. That’s something those looking to lose weight should be aware of when choosing a plant-based protein powder.

4. Brown Rice Protein Powder

This provides another great vegan protein powder option for those looking to avoid lactose, gluten, and any animal byproducts. It’s also high in fiber content and lots of B Vitamins, which are important to muscle growth. The main drawback is its lack of the full suite of amino acids. That’s why many people using this type of plant-based powder protein supplement their diets with tofu or beans to make up for it.

How Does It Differ from Whey Protein Powder?

Whey is the liquid that separates from the curds in milk during the process of making cheese. It still contains lactose in its raw form. How much lactose comes in the protein powder you buy depends on the type.

Whey Protein Concentrate

Whey protein concentrate is what’s left when you remove water and casein from whey. It still retains some level of lactose after it’s turned into powder form as well as carbohydrates and fat.

Whey Protein Isolate

Whey protein isolate undergoes another process removing carbohydrates, lactose, and fat. That means the final product contains a higher level of pure protein than whey protein concentrate.

Whey remains popular due to how easily it’s absorbed by the body and how well it does in helping with muscle recovery. It’s not ideal for those looking to avoid animal products in their diet since it’s derived from a milk byproduct.

Even when you isolate whey protein it could still contain some trace levels of lactose. It’s also known to cause some digestive issues for many people, prompting them to look for other protein alternatives.

What Should I Look for in a Plant-Based Protein Powder?

Many people see that a protein product is plant-based and assume everything is fine. The labels may tout that they’re infused with all sorts of superfoods and other healthy ingredients. It’s still important to check and see if your product contains any of the following additives:

Make sure your protein powder doesn’t contain anything to which you might react badly. You want to get the purest product possible, which can’t happen if there’s a lot of other filler ingredients thrown into the mix. The best thing you can do is run anything you’re adding to your diet by a physician. They can help determine if it’s the right product for your body.

Try to choose products containing as many amino acids as possible. That keeps you from having to adjust your diet for any areas they’re lacking in. You might want to look for a powder derived from multiple plant types to get the most benefit.

Can I Use Plant-Based Protein Powder to Build Muscle?

Plant-based protein powders can be just as effective in muscle building and recovery as those derived from animal products. The key is making sure you’ve selected a product containing all the nutrients needed to meet your individual goals.

Pea and brown rice protein powders have grown in popularity due to how well they help with muscle growth and flexibility. Their easy digestibility also helps give them a leg up over other types of protein powders. Combining them together makes up for what one may lack and give you the desired level of each type of amino acid.

Consider Another Protein Powder Alternative

There are many great animal and plant-based protein powders on the market. If you’ve been having difficulty with whey or any other animal protein or want to avoid them altogether, it’s worth doing some investigation into how they might work for you. We always recommend speaking with a health professional before making any significant changes to your diet.

Are you considering plant-based protein powders? Which ones work well for your diet? Let us know your thoughts in the comments section below!

Up Next: Does Protein Powder Work And More Frequently Asked Questions