The latest food industry trend is to go plant-based. Plant-based alternatives to dairy, meat and even protein powders are now widely available.
There are more arguments for and against plant-based eating as it becomes more popular. Plant-based proteins are the only source of protein for vegans and vegetarians because they avoid eating meat.
Plant-based proteins are found in a variety of foods, such as legumes, nuts, seeds, and whole grains.
By including one or two of these protein sources in each meal and snack, you can get enough protein without eating meat.
Every product, however, has both advantages and disadvantages. But, in a world full of protein powder options, what are the advantages and disadvantages of using plant-based protein powders? That is precisely what we will cover in this article!
What is Plant-based Protein?
Plant-based protein powder has quickly become one of the most popular dietary sources, which advocates replacing animal-derived foods and supplements with those derived from plants.
Plant-based protein powders, which work on the same principles as protein powders, take a unique approach to providing new sources of physical health support with shared benefits that make use of these actual sources.
Vegan protein powder is available online and can provide additional benefits.
Why do you Need Protein?
Let’s start with the fundamentals of muscle growth and recovery. Amino acids are the building blocks of muscles, and in order to build new tissues, you must consume a balanced diet of both essential and non-essential amino acids.
Muscles are merely an aftereffect of this process. Amino acids that are not essential to human health are those that the body can produce on its own via various metabolic pathways.
Because the body cannot produce them on its own, essential amino acids (such as BCAAs) must be obtained through our diet.
This is where men’s protein powder or protein from food comes in! Each protein found in animals functions as a complete protein, supplying the body with the essential amino acids required for tissue formation.
10 Benefits of Plant-Based Protein Powder
1. Better Athletic Performance
When it comes to athletic training, the protein intake graph line rises. On the other hand, most athletes have been seen drooling over animal protein sources for those bigger and toned muscles.
Vegan protein powder, on the other hand, has been shown to increase athletic performance, energy levels, and recovery time, allowing you to perform and play better than ever before.
Regarding digestion and absorption by the body, you should use plant protein powder as it has a significant advantage over whey protein powder.
2. High Iron Content
As an iron source, pea protein powder is just as effective, if not more so, than red meat. In comparison, eating a serving size of animal-based protein provides zero per cent of the daily iron requirement.
In addition to these other advantages, pea protein powder contains additional protein and iron. Pea protein, like whey and animal-based protein powders, can be easily incorporated into your diet as a protein powder.
3. Healthy Fats
Other essential minerals can be found in vegan protein powder. Good fats are one of them. They play an important role in the body and are required for a variety of processes, including vitamin absorption. Coconut protein, a vegan protein powder containing coconut, is a great source of healthy fats.
Vegan protein powder contains healthy saturated fats that have been shown to help with appetite and weight regulation, hormone and sugar balance, and gastrointestinal health.
4. Increased Satiety for Longer Hours
Another common ingredient in plant protein powder is fibre. One of its most significant advantages is that it may help you feel fuller for longer. This is why many people who want to lose weight eat a high-protein diet. Fibre is also necessary for proper metabolic activity.
5. Balanced Digestive System
Raw, plant-based protein powders are a great way to achieve internal balance. This improves gut microbiota health and reduces inflammation. A compromised digestive system can cause hormone imbalances, exhaustion, worry, and even depression.
6. Metabolism Enhancer
Another advantage of using plant protein powder is the effect it has on your metabolism. Eating more protein may boost your metabolism and help you lose weight. Plant-based proteins are great because they fill you up and take a long time to digest because of their high fibre content.
The energy required to metabolise the plant protein powder you consume directly correlates to your body’s ability to burn excess fat.
7. Vitamin and Mineral Content is High
It is widely accepted that plant-based diets outperform animal-based diets in terms of nutrient density. The same holds true for vegan protein powder. Each serving of these powders provides essential nutrients in addition to the protein you require.
8. Plant-based Protein Powders are Alkalinizing
Plant-based protein powders are highly alkalising, which means they aid in the maintenance of a healthy internal pH balance.
This balance is quickly disrupted by the highly acidic nature of diets based on animal products and even protein powders, which can lead to a variety of health problems.
When this happens, the body begins to reduce the amount of bone mineral content it has in order to restore pH levels to normal. This is done in an attempt to prevent further bone damage.
Consuming plant-based protein powder in addition to other meals has the potential to help the body maintain an alkaline environment.
Leafy greens, spinach, or wheatgrass can be transformed into a snack or meal replacement that is not only delicious but also beneficial to the body when combined with a plant-based protein powder.
9. A Great way to Cut Calories
Plant-based protein powder promotes satiety, which regulates metabolism and reduces food cravings.
You can lose weight or gain muscle by tracking your macronutrient intake, and you can also maintain a healthy diet by keeping note of your calories.
Plant-based protein powder has a lower caloric content due to its plant origin. Vegetables have half the number of calories of animal-based goods, so you can eat twice as much of them without gaining weight.
This implies that plant-based protein powder may readily monitor daily calorie intake.
10. Healthy Gut
Consuming more plant proteins will make your gut healthier. Plant-based proteins aid in detoxification and gut health due to their higher fibre and nutritive value.
This is how plant-based proteins help the body fight infections. Plant-based proteins, as opposed to animal proteins, reduce the risk of a number of diseases, including stroke, cardiovascular disease, and cancer.
Cons of Plant-Based Vegan Protein Powder
As previously stated, the advantages and disadvantages of each food and product are inextricably linked. In addition to the numerous benefits provided by plant-based proteins, there are some drawbacks to consider when relying on them.
1. Consistency and Taste
Unfortunately, vegan protein powders frequently lack flavour and texture, with some being described as chalky, bitter, and/or gritty. Plant-based protein powder can also be difficult to blend smoothly. Furthermore, there are usually fewer flavour options, making it difficult to find a tasty plant-based protein powder.
2. Vitamin B12 Deficiency
Vegetarians are more likely to be vitamin B12 deficient because meat and dairy products are vegetarians’ primary sources of vitamin B12.
The lack of vitamin B12 has been linked to a variety of health conditions, including anemia, paralysis, and neurological problems. Taking vitamin B12 supplements as prescribed by your doctor will compensate for a long-term deficiency.
Some of the Best Protein Powders in India
1. VEGAIN Plant Protein Powder by Man Matters
This ManMatters protein is made up of a variety of plant-based proteins, which is important for athletes who follow a vegan or plant-based diet and can go a long way toward providing a substantial source of the nutrient, as demonstrated by this product.
Furthermore, it broadens the range of amino acids and increases protein bioavailability, which refers to the amount of protein absorbed by the body.
This complex contains peas, soy, and quinoa and contains 24 grammes of protein per scoop, whereas most vegan protein powders require two scoops to achieve the same amount.
It is one of the best vegan protein powders most professional athletes recommend.
Assume you’ll be using protein powder on a daily basis. In that case, the flavour is critical, and this vegan protein powder tastes great even when mixed with plain water. This powder has 110 calories, 20 grammes of protein, 2 grammes of carbohydrates, 2 grammes of fat, and 0 grammes of added sugar per scoop. Furthermore, this item has a high macronutrient profile. It also contains all of the essential branch chain amino acids, which are the building blocks of protein and can thus help your body recover and rebuild muscle.
3. Optimum Nutrition
Optimum Nutrition’s plant-based powder contains whey protein concentrate, which is excellent for increasing muscle mass and decreasing body fat. Users of the protein powder have provided positive feedback, stating that it is simple to mix, has a mild flavour, and blends flawlessly when combined with other ingredients.
As a result, vegan protein powder has a solid reputation and favourable user feedback. As a result of Informed Choice’s certification, it contains no prohibited ingredients and is suitable for use by athletes.
4. My Protein
It is well known that the products sold by MyProtein can be trusted and offer excellent value for money. This requirement is met by the company’s plant-based protein powder. Produced in a wide range of flavours (not as many as its whey protein’s dizzying 40+ flavours, but more than the majority of its vegan competitors), it provides a substantial 22g of protein per serving for only 110 calories.
It is not as natural as some of the more expensive vegan protein powders, but that is to be expected from a product priced so low. It also has processed ingredients like high-oleic sunflower oil, xanthan gum, and sucralose. It is important to note that MyProtein produces beef biltong, hydrolysed beef protein, and fish oil for strict vegetarians and vegans.
5. Tiruvan Plant-based Protein
Protein is extracted from the Truvani Plant-Based Protein Powder’s five completely organic components. Peas, pumpkin seeds, chia seeds, vanilla, and monk fruit are among the ingredients. Because these first-line plant goods are hand-selected, there is no room for error in terms of purity.
This vegan protein powder produces excellent results, whether your goal is to treat aching muscles, lose body fat, or gain muscle mass. Including it in your diet helps to strengthen your immune system, making you feel more energised throughout the day. Your taste buds will appreciate the silky smooth texture created by the premium quality of the ingredients used.
Should You Use Plant Protein Powder?
Protein powder selection is highly subjective.
If you already use and enjoy whey protein powder, there’s no reason to switch to a plant-based protein powder.
If you have stomach issues or want to experiment with a non-whey protein powder, there are many plant-based protein powders that can also provide excellent results. Select a version with more than one plant protein source.
Finally, the best protein powder for you is one that you enjoy and has 20-30 g of protein per serving.
Can You Build Muscle With Plant Protein?
It may be difficult to gain muscle mass if you follow a vegan or vegetarian diet. Plant protein can help you build muscle, but only if you consume enough of it, select the right type, and combine it with exercise.
Begin by eating plant-based protein-rich foods like lentils, quinoas, chia seeds, tempeh, tofu, peas, chickpeas, nut butter, and oats.
Then, add high-quality, plant-based protein powder to your diet. Choose a brand that combines various plant proteins to ensure that you get all of the necessary amino acids and nutrients.
Drink a protein shake within an hour of finishing your workout to ensure your body gets the most out of it.
Over to You
It is critical to remember the advantages of consuming vegan protein powder and its intended uses. Because plant-based protein products are leading the pack in the race, the best way to become more health-conscious vegan protein is to consume it. You can look up vegan protein availability online and choose the best protein powder on the market. When taking the vegan supplement, you should also plan your diet accordingly. Although there are no side effects from using vegan protein powder, keep in mind that it should be used in the appropriate quantity to fill the gap in the diet; otherwise, overconsumption may occur.