Is Plant Based Protein Powder Better

Reasons Why People Are Going Plant

Plant Based Protein Powder vs Whey Protein Powder Which Is Better for Muscle Growth and Weight Loss?

If you were to walk around the gym and ask people what kind of protein powder they use, most would probably say whey. Why is that? Because for the longest time, whey protein was considered the gold standard source for getting in adequate protein and helping hit your daily protein requirement. That being said, there is a HUGE movement of plant-based protein powder options hitting the market which has a few people scratching their heads about whether or not they should consider making the switch.

Regardless of if you are vegan, a vegetarian, or simply someone who focuses on their health, a plant-based protein can offer you many benefits. Below, you will find three reasons why people are going the route of plant-based protein versus dairy-based.

The Importance Of Protein

Protein is a necessary macronutrient that helps repair tissue, build muscle and create hormones. The recommended daily intake is 46 grams for women and 56 grams for men. Research shows that people with intense workout regimens, older adults or people with chronic illnesses may benefit from increasing their protein intake, especially after exercise.

Specialty diets and busy schedules can make protein goals difficult to meet, which makes protein

powders a convenient way to increase nutrition on the go. With so many options on the market, it can be difficult to decide which one is the healthiest. Products vary based on their protein sources, added nutrients such as probiotics or superfoods, as well as their flavors and sweeteners.

Taste Of Plant Protein Powder

The taste of various plant protein powders is up for debate. Some consumers feel that plant proteins taste much better and more natural than diary or other protein supplements. Others feel the exact opposite, strongly disliking the natural taste. Youll have to decide whether the flavor of plant protein is a pro or a con for you!

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The 8 Plant Based Vegan Protein Powders

Using protein powder as a part of your daily routine is a great way to ensure youre getting the recommended amount of protein in your diet, as well as essential vitamins and minerals that provide a tonne of health benefits, both internally and physically. If youre new to the supplement world, it can be an overwhelming task trying to figure out which protein powder is best suited to you and your goals. It can seem even more difficult if you have added dietary needs and are looking for vegan-friendly or dairy-free products, with so many of the protein powders on the market made of animal productsin particular whey protein, which is sourced from cows milk.

Thankfully, these days many health food brands have taken everyones needs into consideration and have created a range of protein powders that are specific for those living a vegan lifestyle and are still wanting the benefits of a protein powder but from plant-based sources.

In this blog, we are going to delve deep into vegan protein and look at its various sources, uncover the benefits of vegan protein powder and discuss any side effects of using a vegan protein powder in your diet.To get a quick snapshot, some of the benefits of using a vegan protein powder include:-

But first, lets look at Happy Ways vegan protein powders

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REFERENCES

14. Jay Hoffman & Michael J. Falvo . Protein Which is best?. Journal of Sports Science and Medicine : 118130.

15. https://www.ncbi.nlm.nih.gov/pubmed/17413102

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The Best Protein Powders To Gain Muscle And Boost Fitness Tried And Tested

Whether for muscle growth, weight loss, or a dietary supplement, heres how to choose the best protein shakes, including vegan options

To decide on the best protein powder for you, it helps to ask: what are protein powders for? Protein is a nutrient needed all over the body to help build, repair and maintain tissue. It is made up of chains of amino acids, nine of which are termed essential since your body cant make them itself.

For a healthy body, the recommended nutrient intake is 0.75g of protein per kg of bodyweight per day. If you dont typically eat many animal-based sources, protein powders can help you hit that target. And theyre not only for people who go to the gym.

Consider Your Personal Goals

Personal goals and aspirations vary greatly from person to person! For someone who is looking to bulk up in the gym, plant-based protein powders may not best support those goals. But for someone who is looking for a lactose-free, vegan protein option, plant-based is the way to go.

To recap, whey protein powder is a source of complete protein while plant-based is not, but both support muscle growth and weight loss.

When it comes to environmental impact, its widely believed that plant-based proteins are more earth-friendly than whey proteins. However, a study by Arizona State University indicates that while true that plant proteins have a lower impact on the environment when compared with meat products, whey protein has less of a negative impact on global warming potential than all commonly used plant proteins, including pea protein, soy protein, tofu and more than two dozen other protein sources.

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Plant Protein Vs Whey Protein: Which Is Best For Endurance Athletes

Whey protein is a popular choice among endurance athletes for recovery and muscle buildingbut you might be surprised how plant-based options stack up.

Protein is crucial for endurance athletes to recover, rebuild, and keep training. We know how much is needed and whens best to consume it, but here well delve into some of the differences between protein sources.

Whey protein powders have been the go-to since the bodybuilding boom of the 80s, and clever marketing has persuaded both athletes and the wider population that protein powder is key to optimal health and performance.

But meat and dairy are no longer considered the only viable sources of protein. As plant-based diets gather momentum, its easier and more delicious than ever to explore the benefits of plant protein sources instead of the old standbys like whey.

Who Can Benefit From More Protein

Is Plant Based Protein Better Than Whey?

Based on the information that was just given to you, its clear that not everyone needs to consume protein powder.

Its only needed for people who are trying to build muscles or people who may not consume protein on a regular basis.

For example, the average senior citizen wont need extra protein.

People who can benefit from extra protein include:

  • Teenagers they are growing exponentially and could use the boost.
  • Bodybuilders for all the reasons already discussed.
  • Athletes theyre not bodybuilders, but their training includes a lot of strength training.
  • Vegans they dont consume regular protein sources so protein powder can fill that void.
  • Gym Newbies when you first start working out, your muscles are going to be shocked, torn, and bullied. Youll need protein to recover.
  • Rehab Patients recovering from an injury requires a steady supply of amino acids. Protein can help with this significantly.

Now that you know how protein helps you, we can compare the different types of protein powder.

Keep reading to find out if animal protein powder is better for you or if plant based protein powder is better.

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Tips For The Best Tasting Vegan Protein Powder Experience

Now, before we get started, I wanted to share my tips for the best tasting vegan protein powder experienceyep, thats right, experience. Here we go:

  • For shaker bottle vegan protein shakes
  • I definitely recommend taking the time to blend a protein shake in a blender instead of a shaker bottle. In a blender, you can add frozen bananas, spinach, etc. for better taste and a nutrient boost. But shaker bottles are super convenient, so follow the tips below for the best experience.
  • Add lots of vanilla extract! Or any extract of your choosing. My faves are orange and organic peppermint.
  • Add sweetener. I love using a few drops of stevia or low-carb + keto sweetener.
  • Add spices. Ginger, cinnamon, nutmeg. Play with spices to switch the vegan protein powder shake up. When you have to drink these everyday, they can get pretty tedious without some fun flavor change-ups.
  • Use vanilla almond milk. Ive made vegan protein shakes with all kinds of non-dairy milkcashew milk, coconut milk, almond coconut milk, chocolate non-dairy milk. My favorite is unsweetened vanilla almond milk. Try: Blue Diamonds.
  • MIXING BETTER: always put the liquid in first, then the protein powder, or the vegan protein powder will get stuck on bottom of the cup. OR, if powder is already at the bottom , add liquid, then flip the cup upside down and tap it a bit to loosen it from the bottom first, then shake up and down vigorously.

Lower Risk Of Heart Disease:

While men are generally about twice as likely to suffer from heart disease, both genders are greatly affected. That said, researchers found that those who filled their nutritional needs with plant-based protein were better able to lower the risk of heart disease.

Some other health benefits that can be seen through the use of plant-based protein include lower blood pressure, reduction in cancer risk, lower risk of type 2 diabetes, and an improvement in their bloodwork.

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Protein Content Of Whey Vs Plant

Whey powder is considered a complete protein, with all 9 Essential Amino Acids that your body cannot produce on its own. Amino acids are the building blocks of protein, and they are crucial for fat loss and muscle growth.

Whey protein powder also provides all three branched-chain amino acids , which assist in the building and repair of muscles. The body can absorb and utilise whey protein rapidly and efficiently.

Some plant-based protein powders do not contain all 9 Essential Amino Acids, and they usually have fewer BCAAs than whey protein. Research shows that soy and pea protein have a good amount of Essential Amino Acids .

This is not a major issue, as multiple plant proteins can be combined to create a blend that provides all of the Essential Amino Acids and BCAAs.

It is essential for people withsoy allergies always to read the label when purchasing a plant protein blend.

Pea protein isolate stands out as the most efficient plant-based alternative to whey, with a decent amount of protein per scoop. Pea protein isolate contains all 9 Essential Amino Acids, which makes it a good whey substitute .

Research shows that pea protein isolate is as effective as whey when it comes to muscle thickness and hypertrophy, and strength development .

Commercial whey and plant protein blends generally contain a similar amount of protein, averaging around 20-30 grams per serving.

Effectiveness For Muscle Growth

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To build muscle, you need to engage in strength training and consume enough protein that contains all essential amino acids and BCAAs.

Whey protein isolate is considered the gold standard for muscle growth, as its a complete protein, contains a high amount of the BCAA leucine, and is absorbed the quickest .

However, plant-based protein powders can also be complete proteins and contain high amounts of leucine, provided that they contain two or more plant proteins or are fortified with BCAAs (

Summary

Both whey and plant-based protein powders are effective for building muscle. Ideally, opt for a protein powder that contains at least 20 grams of protein per serving.

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A Great Source Of Protein For Vegetarians And Vegans

The majority of vegetarians and vegans maintain adequate protein intake from dietary sources, according to a 2019 study in the journal NutrientsMariotti F, Gardner CD. Dietary Protein and Amino Acids in Vegetarian DietsA Review. Nutrients. 2019 Nov 11: 2661. . But for those who dont, vegan protein powder is an easy way to amp up healthy protein intake.

How Do You Define A Quality Protein Source

Ultimately, the whey protein vs plant protein debate boilsdown to a question of quality. Although protein quality is a vital factor thatdistinguishes the two powders, it’s not the only factor. It’s certainly not theonly factor you should consider when making your choice. The supplement youchoose should reflect your specific goals and preferences.

In light of this, let’s examine what defines a high-qualityprotein source.

A high-quality protein source is assessed based on two mainfactors:

· Protein content and amino acid composition

· Digestibility

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Happy Way Vegan Protein Powder

At Happy Way, our vegan protein powders are 100% natural and filled with essential vitamins, minerals, antioxidants and nutrients. Our vegan protein powders contain either a plant protein blend of rice and pea protein or hemp protein. The combination of the two plant-based proteins provides higher quantities of certain essential amino acids which are required from our diet to maintain healthy bodily functions, making it a complete protein. Hemp protein is also considered a complete protein as it contains all 9 essential amino acids.

Besides being a plant-based source of protein, our vegan protein powders are also gluten-free, non-GMO and created with the highest quality raw, ancient and organic superfood supplements. At Happy Way, we love to use organic ingredients because not only are they in their truest form and of superior quality, but theyre bursting with nutrients that havent been covered with chemicals. Our vegan protein powders are free from nasty preservatives, artificial flavours and sweeteners, delivering only nutritional goodness!

Some of the ingredients we use in our vegan protein powders are:-

Check out our range of vegan protein powders here.

Protein Digestibility Of Plant Vs Animal Protein

Better Tasting Plant Based Protein Formula

It is also important to take into account protein absorption, and in turn, biological value. This is a measure of how much of the protein you consume from a food can be readily used for functions within your body.

Experts assess a protein food’s value by using the protein digestibility-corrected amino acid score, or PDCASS. They determine this number by calculating the total protein consumed and then determining nitrogen intake versus fecal excretion. The higher amount of nitrogen retained compared to what’s excreted through your waste is associated with a higher biological value for that given food.

  • Animal based products, including dairy, meat, fish, eggs, and poultry have a high biological value.
  • Plant-based proteins, like legumes, grains, nuts, and seeds have a lower biological value. Again, this relates to missing essential amino acids.

While low biological value sounds like a negative for plant protein, consuming adequate amounts of total protein, and pairing the right plant proteins together can offset this down side.

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Types Of Whey Protein

Whey Protein Concentrate

Whey protein concentrate is around 80% protein. Each 30g serving contains ~24g of protein with the remainder of energy coming from a small amount of fat and carbohydrates.

One of the pros is that whey protein concentrate is the least processed of the whey powders. It is also packed full of all the branched-chain amino acids required to fuel your muscles.

Another perk is that it is the most easily sourced protein powder and generally the kindest on your wallet.

Whey Protein Isolate

Whey protein isolate is one of the purest forms of whey on the market and is around 90% protein. Each 30g serving contains ~27g of protein and is virtually sugar and fat-free!

Whey protein isolate has an extra processing step which makes it suitable for lactose-free people. This powder could appeal to anyone on a calorie-restricted diet or who are already getting their fat and carbohydrates from other sources.

Whey Protein Hydrolysate

Whey protein hydrolysate is what is known as the pre-digested whey protein. During processing, it is partially hydrolysed which helps it to be absorbed by the body faster. Unfortunately, high-performance comes with a flaw. Hydrolysate tastes very bitter and to compensate alot of flavourings are added to consumer products.

Health Benefits With Plant

While both plant-based protein and dairy-based protein have varying benefits, many associate a greater benefit from plant. Plant-based protein comes with a hefty set of health benefits that many find advantageous and for that reason are picking up a tub of plant protein and making the switch.

Some of the health benefits you may experience through the use of a plant-based protein include:

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How Much Protein Do I Need On A Vegan Diet

Some people believe vegans need to monitor their daily intake of protein a little more closely than non-vegans as often the protein sourced from plant-based foods is digested less efficiently than animal protein. Plant-based protein can also have a different blend of amino acids which are essential for maintaining healthy bodily functions.

That being said, if youre vegan and planning your diet well, you can absolutely get sufficient amounts of protein from plant-based food sources such as beans, legumes, grains, vegetables, nuts and seeds. Including a vegan protein powder into your diet can be a great additional protein source and a way to get the necessary nutrients your body needs. Happy Ways Vegan Protein Powders are not only filled with quality ingredients such as chia seeds, psyllium husk and maca powder, but they also contain all of the essential amino acids needed in our diets.

The recommended daily intake of protein can vary depending on age, gender and body weight but protein should generally make up around 15-25% of your total energy intake.

In Australia, the guidelines for daily intake of individuals aged between 19-70 are:

  • Men 0.84 grams of protein per kilogram of body weight per day.
  • Women 0.75 grams of protein per kilogram of body weight per day.

This equates to approximately 56 grams of protein per day for the average male and 46 grams of protein daily for the average woman.

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