Protein shakes are more popular than ever. They are used to promote muscle development, to lose weight quickly, to regenerate after an illness, or simply as a dietary supplement.
A well-designed vegetarian or vegan diet can provide all the proteins the body needs. Legumes, including soy products, are the main vegetable source of protein, which is complemented by those provided by cereals, nuts, and seeds. There is also the option of using shakes that provide protein. Many people use them as part of their healthy diet as a way to comfortably get, without lighting the fire, a dose of protein in the morning, for example.
Protein shakes are usually prepared at home. You buy a protein powder, add water, juice, or vegetable drink and the quick protein shake is ready. Conventional protein shakes usually consist of a mixture of animal proteins.
Calcium caseinate, whey protein concentrate, milk protein isolate, whey protein hydrolyzate, and egg white powder are common in the ingredient list. The first four types of proteins come from cow’s milk, the last from chicken eggs. Sometimes protein blends contain a soy protein isolate in addition to animal proteins. A series of additives are added to the proteins, including sweeteners, thickeners, colorings, and synthetic vitamins.
VEGAN PROTEIN SHAKES
Purely plant-based, i.e. vegan, protein shakes generally contain soy proteins (not organic, of course) and no less amount of additives than conventional offerings.
It is advisable to choose vegetable protein shakes with organically produced ingredients and without synthetic additives. There are, for example, combinations of rice and pea proteins in a 7:3 ratio with amino acids as usable as those of animal origin, but without synthetic additives. With these shakes, you can achieve all the desired effects: muscle development, regeneration, optimization of nutrition, reduction of body fat, and all this in a way that respects animals and the environment.
PROPERTIES OF VEGAN PROTEIN SHAKES
Studies have shown that excellent health effects can be achieved with purely plant proteins, often even surpassing animal proteins. For example, when it comes to weight loss, one study showed that pea protein was more effective than a whey protein or egg protein shake.
The same athletic performance can be achieved with vegan protein shakes as with whey protein. Building muscle works perfectly with a vegan diet. The study described showed that vegan protein shakes made with rice protein led to the same athletic performance as whey protein.
WHO BENEFITS FROM PROTEIN SHAKES?
Examples of people who can easily improve their performance and well-being with protein shakes:
athletes
People with a generally greater need for nutrients (breastfeeding, psychological stress…)
People who follow a low-carbohydrate diet and limit their consumption of grains and legumes
People who want to gain weight
People in a recovery phase, for example after an illness or pregnancy
People with lactose intolerance, who must give up dairy products
PEA PROTEIN IDEAL FOR VEGAN PROTEIN SHAKES
Pea protein is a vegan protein with over 80% protein and only 8% carbohydrates. It also has high levels of arginine, with almost 7 g of arginine per 100 grams. Whey protein only contains 2 g of arginine. The amino acid L-arginine is known to improve endurance and increase performance and power.
Pea protein also provides high levels of BCAAs. BCAAs (isoleucine, leucine,e, and valine) are the the branched-chain amino acids necessary for building muscle.
The high lysine values ensure that pea protein promotes bone health since lysine increases calcium absorption. Lysine also supports the formation of collagen, a protein important for bones, cartilage, skin, and tendons.
Lysine is also necessary to produce carnitine. Carnitine participates in the combustion of fats, which is why it helps with weight loss. Consuming 20 g of 80% pea protein per day covers the daily requirements of lysine.
Pea protein-based shakes are also an excellent source of iron. If you mix one serving into your protein shake every day (20-25g), you’ll get 5 mg of iron. That’s one-third of women’s iron requirement and half of men’s iron requirement. To assimilate it better, it is best to take it with a fruit.
RICE PROTEIN, PERFECT FOR VEGAN PROTEIN SHAKES
Rice protein also provides over 80% protein and, with less than 0.5% carbohydrates, is one of the low-carb vegan proteins. The levels of arginine and BCAA in rice protein are similar or higher than those in pea protein. Therefore, rice protein is, like pea protein, a perfect protein for strength and endurance athletes.
