A vegan is someone who doesn’t eat food containing animal products, such as milk, meat, and eggs. While you can obtain protein from seeds, tofu, nuts, green peas, and lentils, you might need protein supplementation for your workout. That’s when vegan protein powder plays a crucial role in attaining good health and fitness.
Is vegan protein powder essential in a vegan diet? What are the benefits of vegan protein powder? Learn the benefits of vegan protein powder to help you achieve your workout goals.
Vegan Protein Powder Builds Muscle
Vegan protein powder refers to protein obtained from plant-based sources, such as whey and rice. It is an essential supplement for people who want to improve overall fitness. Gaining muscle mass is about getting the right amounts of amino acids. It is important to eat enough calories and train hard to build your muscles.
One major problem among vegans is under eating, most especially for active people. However, without calories, you can’t develop big muscles. So, you need vegan protein powder for muscle protein synthesis. Supplement your vegan diet with great vegan protein powder so that you can get the essential amino acids required for muscle growth, like leucine.
Here are the vegan dietary sources of leucine, an essential amino acid needed for muscle growth and development:
● Soy Isolates: It is a protein isolated from soybeans that were defatted or dehulled and processed into high-protein products like soy flour, isolates, and concentrates. Every 100 grams of soy isolates contain 81 grams of protein.
● Seaweed: Every 100 grams of dried or agar seaweed contains 6 grams of protein. Edible seaweeds can be eaten or used in food preparation. It contains high amounts of fiber.
● Sunflower Seeds: Every 100 grams of sunflower seeds contain 21 grams of protein. The most commonly used sunflower seeds include high oleic, linoleic, and sunflower oil seeds. These contain monounsaturated, polyunsaturated, and saturated fats.
● Sesame Seeds: Every 100 grams of sesame seeds contain 18 grams of protein. Black sesame seeds have an impressive nutrient profile that includes manganese, copper, and calcium.
● Tofu: Every 100 grams of tofu contains 8 grams of protein. It is also called as bean curd, prepared by soy milk coagulation pressed into curds and eventually into solid blocks with varying softness.
Keep in mind that increasing muscle mass is not only about getting enough protein. You also need to consider the proper distribution of amino acids. This doesn’t mean that you need to consume foods containing all the amino acids. As long as you eat a variety of foods every day, you don’t have to pair up beans and rice for every meal.
Vegan Protein Powder Increases Protein Bioavailability
Your body may not absorb all the nutrients available in your lunchtime salad because some foods are hard to digest. As compared to eggs, dairy, and meats, vegetable proteins aren’t readily bioavailable, so your body might not use all the protein available in raw spinach or green peas. You’ll end up wasting your muscles or not building muscles at all.
Here are some of the reasons why it is best to consume vegan protein powder than whole foods:
● Whole foods or unprocessed foods may contain fiber that can reduce the absorption of nutrients in the small intestines.
● You need an insane amount of beans and broccoli to gain 2.7 grams of muscles per kilogram of body weight if you’re on a raw vegan diet.
● Whole foods take longer to digest. That is why muscle-builders want to drink a protein shake on an empty stomach. It is best to drink vegan protein powder if your stomach cannot handle a full meal after weightlifting.
Vegan Protein Powder Meets Nutrient Requirements
During a workout, your body depletes a lot of water and nutrients. That’s why vegans need vitamin and protein supplementation, too, such as taking enough B12 supplements. Generally, humans get vitamin B12 from animal products as a result of processed microorganisms in the guts of sheep and cattle.
Without food from these critters, it would be challenging to get adequate vitamin B12, which means that vegans would need to rely on fortified cereals and plant milk or supplementation. Unless you are eating a lot of seaweeds, such as dried nori or spirulina, which contain vitamin B12, you need vegan protein powder made from these dietary sources to meet your daily nutrient needs.
Because a vegan diet usually has low calories, the fat and proteins are the ones used by your body as energy. That’s why you have to ensure you’re getting the right amount of nutrients, most especially protein for cell, tissue, and muscle repair, as well as for the treatment of skin problems.
Vegan bodybuilding is simple by replacing meat with other alternatives, such as:
● Eating two whole foods a day, such as lentil soup, veggies, and black beans.
● Substitute a meat meal, such as tacos or burritos, with the beefless ground or one glass of vegan protein shake.
● Obtain 50% of proteins from beans, soy, peas, and other legumes. Consume 25% from grains and another 25% from seeds and nuts. In that way, you ensure that you are getting enough amino acids you need before and after a workout.
Vegan Protein Powder Promotes Muscle Repair and Recovery After Workout
You can get the essential protein or amino acids your muscles need for repair after a workout from plants. Proteins from plans are easily extracted because of minimal processing. Also, plant-based proteins are easily digestible, without lactose issues, helping build lean muscle. Plant-based proteins also support muscle repair and muscle recovery after a workout.
Switching from animal proteins to plant proteins is challenging for many. Most protein powders don’t have a pleasant or delicious taste. But you have a lot of options for the best vegan protein powders, making your post-workout shake drinking a delight and not a chore.
Vegan Protein Powder Increases Power, Strength, and Lean Body Mass After A Workout
Rice protein can be effective in increasing strength, power, hypertrophy, and lean body mass after a workout. It also helps reduce fat mass. Vegan protein powder made with peas helps promote muscle thickness when taken with an effective resistance training program.
Vegan protein powder also provides other health benefits, including the following:
● Taking rice protein powder helps combat atherosclerosis because of inhibiting cholesterol absorption, which also reduces your risk of developing heart-related diseases.
● Vegan protein powder that is made with peas helps reduce hunger cravings. Pea protein is a useful supplement in treating obesity because it suppresses hunger and provides a complete amino acid profile.
● Vegan protein powder contains vitamins and minerals that aid in wound healing and bolstering the immune system.
● Vegan protein can help treat hypertension. Pea protein contains large quantities of arginine, keeping your blood pressure low. The enzymes in pea protein purification because of bioactive peptides release, which plays a role in reducing blood pressure.
● Vegan protein powder that is made with soy reduces postmenopausal symptoms because soy contains isoflavones, which mimics estrogen. Soy intake can reduce breast tumor, most especially among women with breast cancer.
Vegan Protein Powder Protects the Liver From Muscle Injury
Too much exercise can cause elevated liver transaminase levels (an indicative sign of liver damage) because of muscle injury. Myopathy or strenuous exercise may cause increased AST and ALT levels, which may pose liver damage.
Vegan protein that is found in rice help fight oxidative liver stress caused by over-workout. Oxidative liver stress can lead to chronic liver disease, which occurs when there’s an imbalance between antioxidant and oxidant agents. Brown rice present in vegan protein powders can help combat oxidative stress through glutathione metabolism regulation.
Here are the signs and symptoms of muscle injury:
● Swelling, redness or bruising, or open cuts due to injury
● Muscle pain at rest
● Pain when the affected joint or muscle is used
● Sensation of weakness
● Inability to use the muscle
Vegan Protein Powder Helps in Weight Management
Vegan protein powder can help you manage your weight because it is a good source of fiber. It contains high amounts of fiber, which lowers cholesterol levels, as well as promotes regular bowel movement and healthy body weight.
Dietary fiber plays a vital role in weight management. The American Heart Association highly recommends 25 to 30 grams per day, or an average intake of 15 grams per day. If your diet is low in fiber, consuming vegan protein powders is essential.
Here are some tips to lose weight when you’re on a vegan diet:
● Increase your understanding of the vegan food pyramid, wherein the foundations are vegetables and greens, followed by fruits and whole grains.
● Eat a variety of greens such as spinach, bok choy, broccoli, Brussels sprouts, Swiss chard, and zucchini. Dark leafy greens are a great addition to any meal, which is ideal for weight loss. These foods are nutrient-dense, high in fiber, and low in calories. The high-fiber content of leafy greens keep you satiated and help avoid unhealthy snacking.
● Consume protein-rich food because protein fills your tummy faster. It means that you eat less food. Protein powders are good grab-and-go breakfast alternatives and mid-day smoothies. Combine protein shakes with other plant-based proteins, like tempeh, quinoa, oats, beans, and lentils. These foods can serve as the main ingredient of your homemade veggie burrito or salad.
● Limit processed soy products even if they’re the most convenient and easiest “go-to” items when you’re transitioning into a vegan diet.
● Prepare healthy meals, such as a stir-fry blend of carrots, broccoli, and mushrooms, and ensure proper nutrition with meal planning.
● Get exercise but ensure that you stay hydrated. Water, healthy meals, and exercise are the critical components for a successful weight-loss program.
Vegan Protein Powder Prevent GI Overload
For vegans, it is easy to overload the gastrointestinal or GI system because the vegan diet contains so much fiber. If you eat a salad before training, you can experience a tummy ache because the blood from your digestive organs is “shunted away” in favor of your muscles. Fruit juice is highly recommended before training if you don’t want to eat to ensure you have enough sugar you need for your workout.
Make sure that you’re eating 20 to 30 grams of protein before training. Ingesting both carbs and protein within 30 minutes up to an hour promotes muscle growth and muscle recovery. It helps you keep up with your training regimen, and drinking a vegan protein shake is one good way to accomplish your fitness goals.
Vegan protein powder can do a lot of wonders when you’re working out. It supplies the right amount of nutrients your body needs to build muscle, strengthens your endurance, repairs torn tissues due to strenuous exercise, and helps you maintain your ideal body weight. Also, vegan protein powder helps reduce the risk of heart disease, diabetes, and gastrointestinal problems brought about by an unhealthy diet. That’s why you need vegan protein powder supplementation along with proper exercise.