Table of Contents
- 1 Proteins and Their Role in Our Health
- 2 Best Pea Based Vegan Protein Supplement Powder
- 3 Best Soy Based Vegan Protein Supplement Powder
- 4 Best Protein supplement Bar
- 5 Vegan Protein Sources
- 6 Who Needs Proteins?
- 7 How Much Protein Do You Need In A Day?
- 8 Amino Acids And Their Role In Building Proteins
- 9 Other Good Pea Based Vegan Protein Supplement Powders
- 10 Difference Between Pea Based Proteins And Soy Based Proteins
- 11 Other Good Soy Protein Supplement Powders
- 12 Other Good Protein Supplement Bars
Proteins and Their Role in Our Health
Proteins are the building blocks in our body. Muscle, bone, cartilage or enzymes all need proteins to build themselves. If your body is a building, proteins are the bricks.
Proteins in turn are made up of amino acids; these are classified as essential amino acids and nonessential amino acids broadly. Essential amino acids are necessary for body’s health and growth but cannot be synthesized by the body and have to be gained via dietary intake.
Fact: Vegan diet in general is low in protein. A good source of augmenting your daily protein requirement is by the way of consuming protein supplements that are produced from vegan sources.
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Best Pea Based Vegan Protein Supplement Powder
Olena EVOLVE Vegan Performance Plant Protein
Probably the most popular vegan protein supplement in Amazon and is ideal for athletes, sportsmen, and vegan body builders. Olena has a very broad range of plant-based products and this is one of their best selling products. It is an easy to digest supplement with minimal or no bloating. This product from Olena is also certified heavy metal free and complies with FSSAI, cGMP, ISO22000 certified norms and is produced in Halal conditions.
Best Soy Based Vegan Protein Supplement Powder
Develo Soy Protein Isolate Platinum
The Develo Soy Protein isolate powder is obtained from pure soy source and is instantized which makes it easily soluble. Soy based protein supplement powders have had this issue and this product has solved that problem successfully.
Best Protein supplement Bar
VegOChef Vegan Cocoa Sugar-free Protein Bar
Protein supplement bars are for those vegans who prefer to take their protein as a quick snack than a drink. Protein bars are also handy when you are traveling and unable to make your regular protein drink. This particular protein bar from VegOChef is filled with dates, almonds, pea protein and sunflower seed protein which is rich in BCAAs. The combination of pea and sunflower seed proteins ensures complete proteins are available along with all amino acids essential.
Vegan Protein Sources
Vegan protein supplement powders are sourced from soy, peas, brown rice and pumpkin and sunflower seeds amongst others.
Soy protein is derived from soy beans and is a complete protein rich in BCAA. More about it later in the article.
Protein from peas is derived from the yellow split peas which contain more protein than the green peas. This is high on BCAA but low on methionine which is an essential amino acid.
Brown rice protein is a good source of BCAA but low on lysine. It is highly preferred for quick muscle growth.
Pumpkin and Sunflower seeds are also good sources of vegan proteins.
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Who Needs Proteins?
Everyone, to be honest! But the good news is most proteins you need could be gained from your dietary intake. But if you fall under any one of these categories then you might need to supplement your diet with protein powders.
If you are a Vegan, then you might have to supplement your diet with protein powders. Generally, vegan diet is low in protein and even if you are a person not engaged in strenuous physical activity or sports, it is advisable to add a protein supplement powder to your daily routine.
If you are an athlete, sportsman or a body builder and vegan your need for protein is higher and it can only be served by a protein supplement powder.
The basal metabolic rate (BMR) is the rate at which your body burns calories and it is highest up to the age of 20 and then slowly drops as the person ages. This is because the muscle building happens during this phase and muscles burn more energy. So if you are a teenager and involved in active sports then you would definitely need a protein supplement to help sustain muscle building. This is more pronounced in males than females and the need for supplement might vary in quantity.
If you are recovering from an injury, then protein supplements will help speed up the recovery. Also, if you are starting a daily exercise regimen or adding to your routine, then protein supplements can help greatly.
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How Much Protein Do You Need In A Day?
A normal person needs about 0.8 g of protein/kg of body weight in a day. This requirement goes up in the case of active athletes and sportsmen and body builders need up to 2 g/kg of body weight/day. Some of it can be obtained via diet but for a vegan, protein supplement powders ensure that they don’t miss out on the essential nutrition needed. A growing teenage athlete would need just as much as a normal adult, roughly 0.8 g/kg of body weight/day.
Amino Acids And Their Role In Building Proteins
Proteins themselves are made up of amino acids. There are about 20 amino acids that are needed for the body’s growth and maintenance. Some can be synthesized by the body and some have to be gained via only diet. Based on these properties and their need amino acids can be categorized into three groups.
Essential amino acids – Cannot be synthesized by the body and have to be absorbed via diet
Nonessential amino acids – Can be synthesized by the body
Conditional amino acids – Those that become essential under special conditions like injury and recovery from disease
Essential Amino Acids
There are a set of 9 amino acids that are classified as essential amino acids. These are isoleucine, leucine, lysine, histidine, methionine, phenylalanine, threonine, tryptophan, and valine. These can be obtained only via diet.
The term BCAA could often be found in the information on protein supplements. What does BCAA mean? BCAA stands for branched chain amino acids. These are a group of 3 amino acids, namely, leucine, isoleucine and valine. BCAA help with muscle growth and prevent muscle wasting and fatigue.
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Other Good Pea Based Vegan Protein Supplement Powders
OZiva Organic Plant Protein
This product is soy free, gluten free and non GMO so it is completely organic and easily digestible. It also does not contain any sweetener or flavouring agent.
Unived Organic Pea Protein Isolate with Natural Digestive Enzymes
This is one good product that is packed with sugar free, gluten free plant proteins and rich in BCAAs. It has digestive enzymes blended for easy digestion and quick absorption and no bloating. Builds and maintains lean muscles.
Difference Between Pea Based Proteins And Soy Based Proteins
Both Soy and pea/plant based proteins contain the range of essential amino acids needed and are good protein sources. Soy protein has been found to be of beneficial use in coronary artery disease and this claim has been upheld by the Food and Drug Administration too.
However, Pea based protein supplement powders are easily soluble in water than soy based supplements and taste better too. In addition there have been concerns regarding soy protein powder made from genetically modified soy beans. Soy protein also has random issues of allergies and intolerance. In fact, soy is one of the top ten common allergens.
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Other Good Soy Protein Supplement Powders
Zenith Nutrition Zenith Protein Pure Soy
This is an economic product that is made from pure soy. It also has the complete range of essential as well on nonessential amino acids. Ideal for regular body maintenance.
Nouriza 100% Soy Protein 1kg
This product combines dietary fiber and complete range of essential amino acids (9.52g). Addition 27 vitamins makes it a comprehensive supplement.
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Other Good Protein Supplement Bars
AG Taste Vegan Protein Bar
This protein bar is again a great snack for those fitness buffs before or after a workout or for those who travel often.
VegOChef Ambrosial Protein Bar
Once again, this is an offering from VegOChef that is ideal for a power snack before or after the workout or while traveling. It can be consumed as an add-on during meal or as a meal substitute as well
As a matter of principle and caution, all supplements must be taken in consultation with your physician and only if needed.
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