Supplement Round Up: Plant Based Protein Powders
Plant based protein powders are great options for vegans and vegetarians or anyone who is sensitive or allergic to whey. They can be beneficial for muscle gain, general health and body fat loss. They are also a convenient option to help increase protein needs for someone who is not getting enough through diet alone.
What Are Plant Based Protein Powders?
Plant based protein powders are widely available. Since most of them are lacking a complete amino acid profile, it’s ideal to get mixtures. They typically contain one or more of the following ingredients:
- brown rice
- pea
- hemp
- chia seeds
- flaxseeds
- quinoa
- alfalfa
- artichoke
These powders may have lower digestibility as they are absorbed in the small intestine and have less available amino acids as compared to whey and casein. However, mixtures of plant proteins can have a similar affect on MPS as whey. Individual plant proteins, such as soy or pea, have their own characteristics.
Keep in mind that plant based protein powders vary in taste and texture, but are generally very absorbent (making thick shakes), and tend to have a more earthy flavor (since most of them are from legumes).
Pea Protein
- Rich in branched chain amino acids
- Is absorbed more slowly than whey but faster than casein
- Produces similar gains in muscle thickness compared to whey
- High in iron
Brown Rice Protein
- Inferior to whey for muscle building capacity
- Limited research available however, early research shows promise in brown rice protein providing similar benefits in changes in body composition, recovery and muscle strength
Soy Protein
- Slowly absorbed
- Less effective than whey at stimulating MPS, but more effective than casein
- Some controversy surrounding soy consumption:
- Isoflavones, compounds in soy, are thought to disrupt the hormone balance
- May lower testosterone responses in men however, more current research is showing no hormone imbalance
- More research is necessary to evaluate soy consumption
- Generally very affordable
Our favorite plant based protein powders
Here’s some of our favorite, high quality plant based protein powders that we recommend to our clients on an individual basis. You’ll need to create an account in our online dispensary first here (so you know that you’re getting a quality product!).
- Protocol for Life Plant Protein Complete Vanilla (pea, brown rice, hemp and quinoa, with a great butterscotch-like flavor)
- Metagenics Perfect Protein Pea & Rice (with added leucine, the amino acid responsible for muscle growth and maintenance)
- Garden of Life Organic Plant Protein Chocolate Powder
- NOW Pea Protein Dutch Chocolate (pea protein only, with 40% daily iron needs)
When choosing the right protein powder for you (or any supplement, for that matter), look for third party certifications like NSF, Informed Choice, BSCG or USP. As usual, use at your own risk or under the care of a knowledgeable healthcare provider, like our awesome dietitians!
Special thanks to one of our amazing interns, Brittany Wuis, who is a student at N.C. State, a Certified Personal Trainer and NPC Figure Competitor. She is pretty much awesome and fits right in with the rest of our badass team.
