Vegan Protein Supplements:
Diet is one of the most important components of an accomplished athlete. Without a proper diet, athletic performance and physical dexterity may plummet. There are several diets that people follow. One of them is a diet completely based on plants, in other words, a vegan diet.
A concern for people who follow a vegan diet is protein deficiency. Animal products are generally more protein rich than plant foods, so the idea is that you can not get adequate amounts of protein through a vegan diet.
However, this perception is very defective. One can get enough protein through a vegan diet and a supplement with a vegan protein powder can help achieve this.
Let’s look at the details of vegan protein powders in reality and how someone can benefit from them.
What are vegan protein supplements?
Traditional protein supplements generally include protein powders derived from animal sources. Some examples of this are whey protein (derived from milk), micellar casein (also derived from milk), egg protein and beef protein.
On the other hand, vegan protein supplements consist of proteins derived from plant sources. Some of these are brown rice protein, hemp protein, soy protein and pea protein.
All these proteins are usually in powder form. Each of these proteins has a different amino acid profile.
How Are Vegan Protein Supplements Different From Other Protein Supplements?
The protein is made of amino acids. There are about 20 different types of amino acids of which 9 are essential (they can not be created by the body itself).
A complete amino acid profile indicates that it is of better quality and can be used by the body more efficiently. Plant proteins and animal proteins have different amino acid profiles.
Usually, animal proteins have a higher amino acid profile. Plant proteins generally lack a complete amino acid profile (they lack some essential amino acids).
Before reaching the conclusion that it is absolutely necessary to consume animal protein, let us make a more exhaustive analysis of these vegan protein supplements.
Animal Protein Vs Vegan Protein Supplements:
Generally, it is considered that animal proteins are superior to their generally superior amino acid profile. However, this does not mean that you can not do well with vegan proteins.
After ingesting several types of vegan protein, the lack of missing essential amino acids can be compensated. The protein can become a complete protein because several amino acids are absorbed from different plant sources.
Virtually all people who follow a vegan diet will not get all their protein from a single source, such as peanuts, so this is not really a big problem.
Because of this, it is better to opt for a mixture of vegan proteins instead of a protein supplement derived from a single source. For example, choosing a mixture of pea protein, brown rice protein and hemp protein would be better than choosing soy protein.
How Much Protein Do I Require?
In general, people concerned about their protein intake have certain athletic goals. Whether it’s muscle building, gaining strength or athletic performance, optimal protein intake is essential.
The general recommendation for a physically active person who performs regular resistance training (weightlifting) is around 0.8 to 1.3 grams of protein per kilo of body weight.
The recommendation can vary between these numbers according to the fitness goals and the activity levels.
Plant-based foods usually contain protease inhibitors that interfere with the digestion of the protein. Because of this, experts recommend that vegans consume around 10% more protein to compensate for this loss of nutrients.
Doing so will ensure optimal muscle and strength gains.
Do I need vegan protein supplements?
As a vegan, you can definitely build muscle, gain strength and perform intensely. By meeting your protein requirements you can optimize these results.
Getting help from vegan protein supplements can definitely benefit you if you are struggling to get enough protein on a vegan diet. However, it is not necessary.
Vegan protein supplements can definitely provide an advantage especially if you are a vegetarian based athlete. But a good diet may be enough and supplements are not necessarily needed to maximize muscle mass, strength gains or athleticism.
There are many vegan athletes, bodybuilders and fitness models that have achieved significant results in a plant-based diet. In the end, everything boils down to one thing: adequate nutrition.