Vegan protein is a protein derived from plant sources i.a. from soy, hemp, peas or rice. This is an excellent alternative to the popular whey protein, which will help to cover the need for this macronutrient in the body both among supporters of plant-based diets and open to novelties lovers of meat lifestyle.
What is vegan protein?
Protein is one of the three basic macronutrients (next to fats and carbohydrates) that is necessary for the proper functioning of the body. It is one of the most important building blocks, but it also plays many other important roles in the body i.a. energy or immune.
Vegan protein fulfills all the functions of proteins, and differs only in its origin. It is a vegetable protein, e.g. pea protein, and not, as in the case of whey protein, a component of animal origin.
Vegan protein - for whom?
Vegan protein is a good alternative to classic protein among people who, for cultural, religious, health or ideological reasons, have given up animal products in their diet. JIt is therefore a great choice for both vegetarians and vegans.
At the same time, it is a great option for people struggling with food allergies.
Vegan protein can also be used by all athletes, both those on plant-based diets and lovers of meat menu who want to try a nutrient based on slightly different ingredients than classic products of this type.
Properties and functions of vegan protein
Vegan proteins are mostly incomplete proteins that do not provide the body with all the essential exogenous amino acids.
However, soy protein, as well as proteins derived from hemp and quinoa, are distinguished by a satisfying set of amino acids. In addition, vegetable proteins used in vegan nutrients are usually selected in such a way as to finally provide the body with a full-fledged set of proteins.
Vegan protein contains less fat and cholesterol than animal protein and is therefore a healthy, low-energy substitute. Plant versions of the macronutrient are also distinguished by a varied absorption time, which affects the wide profile of action. In addition, vegan proteins also bring valuable nutrients to the body, such as magnesium or iron.
Vegetable protein, just like animal protein, increases the feeling of satiety and regulates the work of the digestive system. In addition, it is responsible for the synthesis of neurotransmitters, strengthening immunity and improving the work of the nervous system.
Vegan protein in the diet of athletes
Vegan and vegetarian diets are increasingly used by physically active people. Scientific research confirms that the plant-based lifestyle has a positive effect on health and well-being and at the same time does not contribute to a decrease in exercise capacity, on the contrary, sometimes promotes the improvement of sports results.
Thus, vegan protein accelerates regeneration between workouts among athletes. It also relieves pain in the muscles and supports the repair of damaged tissues. In addition, plant-based protein helps to increase muscle mass and strength. It also supports physical condition.
Protein deficiency - effects
It is important to consume the right amount of protein every day and cover the demand for this macronutrient. Particularly among athletes, protein deficiency can have serious consequences.
Insufficient supply of macronutrient can contribute to the deterioration of well-being, weakening of immunity and disorders of the nervous system.
Moreover, protein deficiencies can result in a loss of muscle mass, joint and muscle pain, long-lasting "soreness", deterioration and slowing down of regeneration processes and exacerbation of inflammation, and at the same time deterioration of the effectiveness of training.
Which vegan protein to choose?
There is a wide selection of protein supplements based on vegan proteins on the market, but how to choose the right supplement?
Preparations containing vegan protein are not as creamy as those based on cow's milk, which is why their consistency is slightly different from traditional protein supplements. However, despite this, there are many different flavor compositions of vegan protein blends available, so surely every consumer will find something suitable for themselves.
When choosing the right vegan supplement, it is worth paying attention to the composition of amino acids, absorption and digestibility of protein. It is also important that the product is well soluble and tasty. Thanks to this, vegan protein can be used with the same high efficiency as protein of animal origin.
How to use vegan protein supplements?
Protein supplements, both vegan and whey protein based, should always be used in accordance with the manufacturer's recommendations on the packaging or product leaflet.
Most often, among adults undertaking moderate activity, protein supply at the level of 0.8-1.2 g / kg is recommended. m.c. per day. On the other hand, among athletes and people who practice intensive efforts, this value varies on average at the level of 2.2 g / kg b.w. per day.
However, the adequate supply and demand for macronutrient depend on many factors, such as gender, age, body weight, as well as the type and frequency of physical exertion undertaken.