Protein powders are a quick and convenient way to obtain 20+ grams of protein. They are especially popular among athletes looking for creative ways to add more protein to their diet. But many people ask me if protein powders are good for you or if you have to avoid them?
Let’s dip deeper into vegetable protein powders, what is inside them and if you really need them in your diet.
What is protein powder?
Protein powders are a dehydrated source of protein converted into dust. The most common source of protein dust is the whey, which is one of the proteins in cow’s milk. There are many protein powders based on SOF vegetables, but most of them come from pea or soy.
There are generally two types of protein dust -degradation and concentrate. The protein isolation product contains only protein and has little fat and carbohydrates.
The protein concentrate is less processed than the isolation product and contains a little fat and carbohydrates. Protein concentrate usually has less protein per gram than protein isolation. Many people choose the protein isolation product because they prefer a dust that is exclusively protein.
Is the vegetable protein dust good for you?
First, the protein powder of any kind is not necessary to get enough protein or build muscle. But many plant people find an easy and convenient way to get more protein in their diet and then build muscle or lose fat.
I had many food training customers using protein powder for a variety of reasons, such as:
- He is a start -up business owner who prioritizes plant lifestyle, but do not want to spend time away from their work to cook elaborate meals.
- She is a busy mom who works early in the morning and has to make their kids breakfast as soon as she gets home.
- He is a 6’4 “man’s triathlete” who needs 4000+ calories a day and has a hard time to meet their goals with calories and proteins only.
Plant -based protein powder helps to stick to their plant lifestyle and meet their daily needs.
Another question that regularly appears is how does vegetable protein dust stack up to whey?
Two evaluation systems measure how your body can use protein: the amino acid rating with correction of protein digestion (PDCAAS) and digestible amino acid ratings (DIAAS).
These evaluations suggest that the whey and soy are absorbed at the same rate, which means that both are easy for the body to metabolize and turn into muscle.
Potato, pea and bean protein are approaching Herr Milk or Soy, but score about 25% lower. In other words, potato, pea and bean protein is absorbed by about 75%.
Therefore, choose vegetable protein powder that has about 30 to 40 grams of vegetable protein per serving, compared to 20 grams of protein in whey.
Best types of protein plant dust:
The good news is that there are many varieties of vegetable dust protein, and each has its own nutrition profile and benefits.
- Soy protein is the most effective vegetable dust to stimulate muscle growth. It is a high quality protein with high amounts of basic amino acids.
- The pea protein has all branched chain amino acids (BCAAS) and has a neutral flavor that is well combined in smoothies. It is particularly high in arginine, a basic amino acid.
- Cannabis protein is high in healthy fats, such as omega-3 and omega-6, so it can keep you more. But cannabis protein has a distinct grassy taste.
- Almond protein has healthy fats, calcium and potassium. It has a neutral taste.
- Rice coffee protein is also neutral and easy to consume.
- Chocho is new to the protein vegetable area and is rich in vitamins and minerals. It is also very viable!
Most packaging of municipal municipal protein powders contain a variety of plant sources. The mixture creates a dust that has a variety of vitamins, minerals and amino acids.
How much protein powder do you need every day?
The amount of protein dust you need per day depends on the person. Many athletes need 1.2-1.8 grams of protein per kilogram (0.54 to 0.81 grams per pound) body weight per day.
Protein powder has fewer nutrients than food, so it is best to limit protein powder to one serving a day.
The size of the service depends on the product. Look at the diet label to determine if a serving is one or two tablespoons of dust. In general, the portion of protein dust has about 20-30 grams of protein.
It is important to remember that some people get enough protein only through food and do not require protein dust.
How to know if a protein powder is safe
Protein powders are supplements, so they are not regulated by the Food and Drug Administration (FDA).
The FDA has created good production practices (GMPS), a set of guidelines that manufacturers are supposed to follow to ensure the safety of supplements.
GMPs are a kind of “price system” without many controls and balances in place. Some protein powders have been found to have heavy metals on their products or the contents of protein dust do not match the label.
This can make the purchase of a protein powder look scary and unpredictable. But there are some things you can look for to ensure that protein dust is safe.
Look for third -party tests on the label. Companies such as NSF International, Updated Option, C (GMP) and USP test supplements to make sure the product is safe, contains what is on the label and meets GMP.
