The nutritional demands of athletes are extremely high. They need enough support to maintain their A-game and keep training to get better. One of the most important nutrients is, of course, protein. Required for muscle development and recovery, good protein intake is key to bettering athletic performance.
However, there is a lot of debate on the best sources to obtain proteins. With athletes switching to a vegan or vegetarian diet, one question still remains. Are supplements like a vegan protein powder good enough? Or, is whey the best choice?
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Key Differences Between Whey And Plant Proteins
Recent studies have shown that both plant and whey proteins are equally good sources of protein. Here are some differences that show that plant proteins are, in fact, the healthier choice:
Amino Acid Content
One of the biggest concerns for athletes with respect to plant protein is the amino acid content. For muscle recovery, consuming all the essential dietary amino acids is a must. It is often misconstrued that only animal based proteins like whey are complete proteins. This means that they contain all the essential amino acids while plant based proteins contain just a few essential amino acids. Research shows that even plant based proteins contain all essential amino acids, in varying quantities. When your diet contains a combination of different plant-based protein sources, it is possible to balance this and ensure adequate amino acid intake.
Heart Health Benefits
Although protein supplements, irrespective of the source, are carefully formulated to reduce the fat and sugar content, the amount of saturated fats in plant proteins is much lesser. This helps prevent heart related issues like hypertension, blockages and others even with regular use.
Digestive Benefits
With vegan proteins, especially products like, bGREEN 100% Vegan Protein Powder, you get the advantage of plant enzymes that boost digestion. Plant proteins are also easier on the stomach and are more readily absorbed by the body, giving you maximum benefits.
Best Plant Protein Sources For Athletes
If you wish to cut back on meat or animal-based protein sources, here are the best plant-based options for you:
Pea Protein
Pea protein is made by drying and grinding yellow or green peas. This is a rich protein source like most legumes. The advantage of using pea protein supplements is that the starch in the protein is eliminated as part of the manufacturing process. However, to enjoy complete amino acid intake, you need to pair it with a protein source like brown rice which makes up for lower levels of certain amino acids in pea protein.
Soy Protein
Soy proteins are the most common vegan and vegetarian protein sources. It is considered to be highly bioavailable. This means that the body is able to absorb it faster to get all the nutritional benefits. Among the other plant sources, soy protein is considered most potent for athletes because it is rich in glutamine. This amino acid is essential for recovery after a strenuous training regime.
Brown Rice Protein
Rice proteins are made by synthesising foods like brown rice. In addition to highly beneficial amino acids, you also get the advantage of B vitamins. These vitamins are extremely important for the assimilation of protein into the body. The result is that you are able to make the most of the amino acid content in this food source.
For athletes, supplementation is necessary for maximizing nutritional intake. The good news is that you have several plant-based protein supplements that you can choose from. When combined with a healthy and balanced diet, you can be assured of high athletic performance, better immunity and faster recovery.